Stop bloating – gluten free one week meal plan

A Sample Gluten-Free Menu For One Week

This sample menu shows what a week on a gluten-free diet might look like. You can easily adjust this based on your own preferences.


  • Breakfast: Scrambled eggs and veggies, with a piece of fruit.
  • Lunch: Chicken salad, with some extra virgin olive oil and a handful of nuts.
  • Dinner: Ground beef stir fry, with some veggies. Brown rice on the side.


  • Breakfast: Oatmeal (gluten-free oats) with whole milk and raisins.
  • Lunch: A smoothie with coconut milk, chocolate whey powder protein, berries and almonds.
  • Dinner: Salmon, fried in butter, with salad.


  • Breakfast: Omelete with veggies, and a piece of fruit.
  • Lunch: Leftover salmon from the night before.
  • Dinner: Burgers (no bun), fried in butter, with potatoes.


  • Breakfast: Greek yogurt with sliced fruits and nuts.
  • Lunch: A tuna salad, dressed in olive oil.
  • Dinner: Meatballs with vegetables and brown rice.


  • Breakfast: Eggs and vegetables, fried in coconut oil, with a piece of fruit.
  • Lunch: Leftover meatballs from the night before.
  • Dinner: Steak with vegetables and mashed sweet potatoes.


  • Breakfast: Oatmeal, with a piece of fruit.
  • Lunch: Leftover steak, veggies and sweet potatoes from the night before.
  • Dinner: Baked salmon with butter and vegetables.


  • Breakfast: bacon and eggs, with some fruit.
  • Lunch: Greek yogurt with berries, sliced fruit, and nuts.
  • Dinner: Grilled chicken wings, with vegetables, salsa and rice.

Healthy, Gluten-Free Snacks

If you find yourself hungry between meals, then here are a few ideas for gluten-free snacks:

  • A piece of fruit.
  • A handful of nuts.
  • Some yogurt, perhaps with berries mixed in.
  • Rice cakes.
  • Baby carrots.
  • Hard boiled eggs.
  • Leftovers from the night before.