7 days Gluten Free Meal Plan: 1547 Calories, 5 meals/day



Getting the body of your dreams is not only about your physical activity but also your discipline when it comes to the food you take.


In this article, we will give you 7 days of Gluten-Free healthy meals and snacks that will help you to stick to your diet. We also include the calories per food to help you track your calorie intake.





Breakfast 7:00 am


Drinking water - 16 fl oz 0 cal

Egg (hard-boiled) - 2 large 155 cal

Cream of rice cereal, no added salt (cooked)1 1/4 Cup(s) 159 cal

Blueberries - 1 Cup(s) 83 cal


Total Calories - 397

Carbs 57g (57%), Protein 16g (17%) , Fat 11g (26%) , Fluid 32fl oz


Snack 10:00 am


Almond butter - 1 1/2 Tbsp 150 cal

Drinking water - 16 fl oz 0 cal

Apple - 1 small 55 cal


Total Calories - 205

Carbs 19g (37%) , Protein 5g (9%) , Fat 12g (54%) , Fluid 19fl oz


Lunch 12:00 pm


Drinking water - 16 fl oz 0 cal

Tomatoes - 1/4 Cup(s) 8 cal

Romaine lettuce - 2 leaf 2 cal

Sunflower flax bread - 1 slice 135 cal

Baby carrots - 10 large 53 cal

Turkey breast (cooked) - 4 oz 154 cal


Total Calories - 352

Carbs 36g (40%) , Protein 40g (45%), Fat 6g (15%) , Fluid 25fl oz


Snack 3:00 pm


Drinking water - 16 fl oz 0 cal

Light string cheese - 2 serving 100 cal

Banana - 1 small 90 cal


Total Calories 190

Carbs 25g (50%) , Protein 13g (26%) , Fat 5g (24%), Fluid 19fl oz


Dinner 6:00 pm


Wild rice (cooked) - 2/3 Cup(s) 110 cal

Drinking water - 16 fl oz 0 cal

Black beans (boiled) - 1/2 Cup(s) 114 cal

Cod fish - 4 oz 93 cal

Broccoli (boiled) - 6 spear 78 cal


Total Calories - 395

Carbs 60g (59%), Protein 37g (36%), Fat 3g (5%) , Fluid 31fl oz


Day Total:

Calories 1,539, Carbs 197g (51%), Protein 112g (28%), Fat 37g (21%), Fluid 125fl oz





Breakfast 7:00 am


Corn chex cereal - 1 Cup(s) 111 cal

Drinking water - 8 fl oz 0 cal

Blueberries - 1 1/8 Cup(s) 93 cal

Nonfat strawberry greek yogurt - 7/8 Cup(s) 166 cal


Totals Calories - 370

Carbs 74g (78%), Protein 18g (19%) , Fat 1g (3%) , Fluid 13fl oz


Snack 10:00 am


Almonds - 1 oz 162 cal

Drinking water - 16 fl oz 0 cal

Grapes - 20 grape 68 cal


Total Calories - 230

Carbs 23g (37%), Protein 7g (11%), Fat 15g (52%), Fluid 19fl oz


Lunch 12:00 pm


Drinking water - 16 fl oz 0 cal

Boneless chicken (cooked) - 3 oz 142 cal

Romaine lettuce - 2 Cup(s) 16 cal

Extra virgin olive oil - 1/3 Tbsp 40 cal

Balsamic vinegar - 1/4 Tbsp 4 cal

Gluten-free french roll - 2 rolls 160 cal

Dried cranberries, sweetened - 1/4 cup(s) 92 cal


Total Calories - 454

Carbs 58g (49%), Protein 28g (24%), Fat 14g (27%), Fluid 21fl oz


Snack 3:00 pm


Egg (hard boiled) - 2 large 155 cal

Drinking water - 16 fl oz 0 cal

Pear - 1 large 119 cal


Total Calories - 274

Carbs 33g (46%), Protein 13g (19%), Fat 11g (35%), Fluid 24fl oz


Dinner 6:00 pm


Drinking water - 16 fl oz 0 cal

Lean beef flank steak (broiled) - 2 oz 109 cal

Spinach (boiled) - 1 Cup(s) 41 cal

Sweet potato (baked) - 1 small 54 cal


Total Calories - 204

Carbs 19g (36%), Protein 22g (42%), Fat 5g (22%), Fluid 24fl oz


Day Total Calories 1,532, Carbs 208g (52%), Protein 89g (22%), Fat 46g (26%), Fluid 102fl oz






Breakfast 7:00 am


Low-fat vanilla yogurt - 5/8 Cup(s) 130 cal

Gluten-free multigrain English muffin - 1 1/2 muffin 225 cal

Almond butter - 1 Tbsp 100 cal

Drinking water - 8 fl oz 0 cal


Total Calories - 455

Carbs 68g (59%), Protein 18g (15%), Fat 14g (26%), Fluid 12fl oz


Snack 10:00 am


Drinking water - 16 fl oz 0 cal

Banana - 1 small 90 cal

Egg (hard-boiled) - 2 large 155 cal


Total Calories - 245

Carbs 24g (39%), Protein 14g