7-Day Gluten Free Meal Plan

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Use this 7-day gluten free meal plan to provide ideas for when you want to eat healthy, nutritious, and nourishing real-food meals.

Meal planning has made cooking with young kids do-able, without sacrificing the quality of our food. It’s easy to cook dinner from scratch every night when you have time and energy, but what happens when you don’t?

That’s where meal planning comes in. A meal plan provides a roadmap to follow to get healthy and homemade meals on the table for your family night after night.

Think of a meal plan like using the GPS to get somewhere. It’s kinda nice to just follow the directions. Especially if you’re trying out a diet that’s unfamiliar (like clean eating, whole 30, Paleo, or gluten free).

Meal Planning Resources

Do a quick Google search for “meal planning” and you’ll see I’m not the only fan of meal planning out there. And for good reason. Meal planning helps people stick to their healthy eating goals, lose weight, eat better, spend less money on food, and reduce food waste.

Gluten Free Meal Planning Service

When you’re just getting started with meal planning, it’s can be helpful (if not ESSENTIAL) to use a meal planning service. A meal planning service provides pre-made meal plans each week with a grocery list and instructions on how to make each meal.

While there are about a million meal planning services out there, I recommend these 5 meal planning services if you’re looking for healthy, real-food meal plans.

My favorite on the list is Prep Dish. It’s my favorite because Allison (the woman behind Prep Dish meal plans) knows that when you prep food ahead of time, the stress of cooking just melts away. So she provides meal plans with the “prep” instructions listed separately.

So when you sign up for Prep Dish, each week you get:

  • 4 Healthy Main Meals
  • 1 Tasty Salad
  • 1 Quick Breakfast
  • 1 Easy Snack

Each meal plan always includes:

  • Organized Grocery List
  • Prep Day Guide
  • Dish Day Guide

They have options for Gluten-Free, Paleo, and Low Carb, but even if you don’t follow these diets, I know you’ll love them. Each recipe is made with real food and they’re extremely delicious.

It really can’t get easier than this. Learn more and sign up here.

Meal Planning Template

If you’d rather make your own meal plan each week, grab one of these templates to get you started.

A few years ago, I realized I was doing the same exact thing each time I sat down and made a meal plan. So I decided to make a template that I can just use each week, instead of starting from a blank piece of paper and labeling the same columns week after week. Sometimes just shaving a few minutes off of a routine makes it easier to stick with.

A Sample 7 Day Gluten Free Meal Plan

I want to show you a concrete example of a simple meal plan that’s super simple to make with a simple recipes you can easily make in your own kitchen.

Listed for each day is:

  • The prep work that you can do ahead of time (or right at dinner time)
  • Estimated time the recipe will take.
  • General guideline for the meals each day. If you’d like exact recipes for any of these meals, (not all recipes are provided…more of a general guideline and meal ideas) let me know!

Gluten Free Dinner Idea: Sunday

Dinner: Curry Bowls: cauliflower rice, chickpeas, curry sauce, and roasted broccoli combined in a bowl.

Prep: Make curry sauce, peanut sauce, BBQ sauce for your meals this week. Each sauce takes about 5 minutes. Estimated prep time: 15 minutes.

A picture of cauliflower rice to go in the curry bowl.


Dinner: Thai Chicken Bowls: chicken w/ peanut sauce & veggie bowls with carrot noodles

Prep: Roast veggies in the oven, cook the chicken, “peel” the carrot noodles. The sauce was made Sunday (nothing to do there). Estimated prep: 30 minutes.

Thai chicken bowls is the meal for Monday in this healthy gluten free meal plan.


Dinner: Pulled Pork: shredded slow cooker pork with homemade honey BBQ sauce poured over. Eat with cabbage slaw and roasted broccoli and cauliflower. Use a gluten free bun, or a cabbage leaf.

Prep: Put pork roast in slow cooker in AM (the sauce was made Sunday). Make cabbage slaw, roast veggies. Estimated prep: 5 minutes.

Honey barbecue sauce used on pulled pork meal.


Dinner: Grilled Curried Chicken: grilled chicken w/ curry sauce and grilled zucchini.

Prep: Slice the zucchini lengthwise. Estimated prep: 20 minutes.

Grilled zucchini goes great with BBQ grilled chicken in this gluten free meal plan.


Dinner: Leftovers: eat up any of the meals that are leftover from earlier in the week.

Prep: NONE (just sit back and relax :)).


Dinner: Thai chicken pizza with shredded carrots, shredded cabbage, and jalepenos.

Prep: make pizza crust (here’s a great almond flour pizza crust), shred carrots and cabbage, slice and de-seed jalepenos. No need for cheese on a Thai chicken pizza! Estimated prep: 30 minutes.

Pizza night belongs in every meal plan. This healthy pizza is made with almond flour.


Dinner: Barbecue Bacon Burgers: cook some burgers with bacon and barbecue sauce. Roast some sweet potatoes and make a delicious and simple fry sauce. Use a gluten free bun, or go bun-less, or wrap your burger in a cabbage or lettuce leaf. Yumm!

Prep: Slice sweet potatoes, make homemade mayo, make homemade ketchup. Estimated prep: 20 minutes.

Sweet potato fries are gluten free and fit into this meal plan on barbecue bacon burger night.

Do these gluten free meals seem doable?

My goal with this meal plan is to show you how to re-use sauces and ingredients throughout the week.

To make your meal prep even more efficient, try roasting a big batch of vegetables early in the week. Then reheat under the broiler for a few minutes to re-crisp them up.

Another time saving option is cooking all the meat for the week on Sunday or Monday.

Figure out how much you need for each meal and make it all at once. Since you’re flavoring everything in the end with sauces, just season it with the basics: salt, pepper and garlic powder.

Related: Ultimate Beginner’s Guide: How to Meal Prep

Meal planning doesn’t need to be complicated. In fact, it can be as simple as writing a few things down on a piece of paper your kids scribbled on earlier in the week.

Gluten free meal planning is no different.

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7 Day Meal Plan that's gluten free, dairy free, and refined sugar free. Meal planning made easy.

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