A 7-Day Gluten-Free Healthy Meal Plan for a Balanced Diet

1. Introduction

Going gluten-free has become a popular choice for many people looking to improve their health and overall well-being. Whether you have a gluten intolerance or simply want to explore the benefits of a gluten-free diet, having a well-balanced meal plan is essential. This 7-day gluten-free healthy meal plan offers a variety of nutritious and delicious options that will keep you satisfied and energized throughout the week. From breakfast to dinner, we have included a diverse range of gluten-free recipes that are easy to prepare and packed with essential nutrients. Get ready to embark on a journey of healthy eating and discover the wonders of a gluten-free lifestyle!

1.1. What is a gluten-free diet?

A gluten-free diet is a dietary approach that excludes the protein gluten. Gluten is found in grains such as wheat, barley, and rye. It is commonly consumed in various forms like bread, pasta, cereals, and baked goods. However, individuals with certain medical conditions, such as celiac disease or gluten sensitivity, need to follow a gluten-free diet to maintain their health.

Celiac disease is an autoimmune disorder in which the ingestion of gluten leads to damage in the small intestine. This can result in various symptoms like abdominal pain, bloating, diarrhea, and fatigue. Gluten sensitivity, also known as non-celiac gluten sensitivity, is a condition where individuals experience similar symptoms to celiac disease but without the intestinal damage.

A gluten-free diet involves avoiding all foods and products that contain gluten. This includes not only obvious sources like bread and pasta but also hidden sources like sauces, dressings, and processed foods. Fortunately, there are plenty of gluten-free alternatives available, such as gluten-free grains like quinoa, rice, and corn, as well as gluten-free flours and baking mixes.

The purpose of following a gluten-free diet is to alleviate symptoms, promote gut healing, and prevent complications associated with celiac disease or gluten sensitivity. It is important to note that a gluten-free diet is not necessary for everyone and should only be followed under medical supervision or if advised by a healthcare professional.

1.2. Benefits of a gluten-free diet

A gluten-free diet has gained popularity in recent years as more people have become aware of gluten intolerance and sensitivity. Gluten is a protein found in wheat, barley, and rye, and can cause digestive issues and inflammation in some individuals. By following a gluten-free diet, people with gluten sensitivity or celiac disease can experience several benefits.

One of the main benefits of a gluten-free diet is improved digestive health. For those with gluten intolerance, consuming gluten can lead to symptoms such as bloating, gas, diarrhea, and stomach pain. By eliminating gluten from their diet, individuals can experience relief from these uncomfortable digestive symptoms.

Another benefit of a gluten-free diet is increased energy levels. Some individuals may feel sluggish or fatigued after consuming gluten-containing foods. By removing gluten from their diet, they may experience a boost in energy and an overall improvement in vitality.

Additionally, a gluten-free diet can lead to better nutrient absorption. Gluten can damage the lining of the small intestine in individuals with celiac disease, resulting in poor absorption of nutrients. By eliminating gluten from their diet, individuals with celiac disease can improve their ability to absorb essential vitamins and minerals.

Furthermore, a gluten-free diet can promote weight loss and weight management. Many processed foods that contain gluten are high in calories, sugar, and unhealthy fats. By following a gluten-free diet, individuals often choose whole, unprocessed foods which can aid in weight loss and the maintenance of a healthy weight.

Lastly, a gluten-free diet can improve overall well-being by reducing inflammation in the body. Inflammation has been linked to various chronic diseases such as heart disease, diabetes, and certain types of cancer. By eliminating gluten, individuals can help reduce inflammation and potentially lower their risk of developing these conditions.

In conclusion, a gluten-free diet offers numerous benefits for individuals with gluten intolerance or celiac disease. Improved digestive health, increased energy levels, better nutrient absorption, weight management, and reduced inflammation are some of the advantages that can be obtained by following a gluten-free eating plan.

1.3. Importance of a gluten-free meal plan

A gluten-free meal plan is not only important for individuals with gluten intolerance or celiac disease but also for those looking to improve their overall health and well-being. Gluten is a protein found in wheat, barley, and rye, and it can cause digestive issues, inflammation, and other health problems in some people. By following a gluten-free meal plan, individuals can avoid these negative effects and enjoy a balanced and nutritious diet.

A gluten-free meal plan focuses on eliminating foods that contain gluten and replacing them with gluten-free alternatives. This means avoiding bread, pasta, cereals, and other products made from wheat, barley, or rye. Instead, individuals can include gluten-free grains like quinoa, rice, and oats in their meals. Fruits, vegetables, lean proteins, and healthy fats are also essential components of a gluten-free meal plan.

Not only does a gluten-free meal plan help individuals with gluten intolerance or celiac disease manage their symptoms, but it can also benefit those without these conditions. Many people find that eliminating gluten from their diet improves their digestion, increases energy levels, and promotes weight loss. Additionally, a gluten-free meal plan can encourage individuals to explore new and healthier food options, leading to a more varied and nutrient-rich diet.

In conclusion, a gluten-free meal plan is important for both individuals with gluten intolerance or celiac disease and those looking to enhance their overall health. By following a gluten-free meal plan, individuals can avoid digestive issues, inflammation, and other health problems associated with gluten consumption. Furthermore, it can lead to increased energy levels, improved digestion, and weight loss. Implementing a gluten-free meal plan can provide individuals with a balanced and nutritious diet, promoting their well-being and quality of life.

1.4. How to create a gluten-free meal plan

A gluten-free meal plan can be a great option for individuals who have celiac disease, gluten sensitivity, or those who simply want to avoid gluten for health reasons. Following a gluten-free diet involves eliminating foods that contain gluten, a protein found in wheat, barley, and rye. By planning your meals ahead of time, you can ensure that you are consuming a balanced diet while avoiding gluten. This article will provide a 7-day gluten-free meal plan that is both healthy and delicious, helping you maintain a well-rounded diet without the need for gluten.

1.5. Tips for following a gluten-free meal plan

Following a gluten-free meal plan can be a great way to maintain a balanced diet while managing gluten sensitivity or celiac disease. Gluten is a protein found in wheat, barley, and rye, and it can cause digestive issues and other health problems in individuals with gluten-related disorders. By eliminating gluten from your meals, you can improve your overall well-being and enjoy a variety of delicious and nutritious foods.

To make your gluten-free meal plan successful, here are some essential tips to keep in mind:

1. Understand what gluten is: Before starting a gluten-free meal plan, it’s crucial to have a clear understanding of what gluten is and where it is commonly found. This will help you identify foods that contain gluten and make informed choices while grocery shopping or dining out.

2. Read food labels: When following a gluten-free meal plan, it’s essential to become a diligent label reader. Many packaged foods may contain hidden sources of gluten, such as additives or flavorings. Familiarize yourself with gluten-containing ingredients and look for gluten-free certifications on products.

3. Focus on naturally gluten-free foods: Incorporate a variety of naturally gluten-free foods into your meal plan, such as fruits, vegetables, lean proteins, nuts, seeds, and whole grains like quinoa or rice. These foods are nutritious, flavorful, and provide a good balance of vitamins, minerals, and fiber.

4. Experiment with gluten-free substitutes: There are numerous gluten-free alternatives available for commonly gluten-containing foods like bread, pasta, and baked goods. Try different options and brands to find substitutes that you enjoy. Keep in mind that some gluten-free products may have a different texture or taste compared to their gluten-containing counterparts.

5. Plan your meals in advance: Planning your meals ahead of time can help you stay organized and ensure you have a variety of gluten-free options throughout the week. Consider batch cooking or meal prepping to save time and have convenient meals ready to go.

6. Stay mindful when dining out: Eating out can be challenging when following a gluten-free meal plan. Research restaurants beforehand, check their menus for gluten-free options, and communicate your dietary needs with the staff. Be cautious of cross-contamination in kitchens and ask questions about food preparation methods.

7. Seek support if needed: If you’re new to a gluten-free lifestyle, it can be helpful to seek support from online communities, support groups, or healthcare professionals. They can provide guidance, advice, and share experiences to help you navigate the challenges of following a gluten-free meal plan.

By following these tips, you can create a satisfying and nutritious gluten-free meal plan that supports your overall health and well-being.

2. Building a Balanced Gluten-Free Meal Plan

Building a balanced gluten-free meal plan is essential for maintaining a healthy and balanced diet. When following a gluten-free diet, it’s important to ensure that your meals are not only free from gluten but also provide all the necessary nutrients your body needs.

To create a well-rounded gluten-free meal plan, it’s crucial to include a variety of food groups. Here are some tips to help you build a balanced gluten-free meal plan:

1. Include a variety of fruits and vegetables: Fruits and vegetables are packed with essential vitamins, minerals, and fiber. Aim to include a colorful assortment of fruits and vegetables in your meals to ensure you’re getting a wide range of nutrients.

2. Incorporate lean protein sources: Protein is an important component of any meal plan. Opt for lean protein sources such as chicken, fish, tofu, or legumes to add variety and ensure you’re meeting your protein needs.

3. Choose whole grains: While traditional sources of gluten like wheat and barley are off-limits, there are plenty of gluten-free whole grains available. Include options like quinoa, brown rice, and oats to provide fiber and additional nutrients.

4. Don’t forget healthy fats: Healthy fats, such as those found in avocados, nuts, and olive oil, are an essential part of a balanced diet. Incorporate these sources of healthy fats into your meals to support overall health.

5. Pay attention to portion sizes: Even when following a gluten-free diet, it’s important to be mindful of portion sizes. Eating too much of any food, even if it’s gluten-free, can lead to weight gain and other health issues.

By following these tips, you can create a balanced gluten-free meal plan that not only supports your dietary needs but also promotes overall health and well-being.

2.1. Understanding gluten-free food options

Understanding gluten-free food options is essential when building a balanced gluten-free meal plan. Following a gluten-free diet means avoiding foods that contain gluten, a protein found in wheat, barley, and rye. However, there are still plenty of delicious and nutritious options available.

When choosing gluten-free grains, opt for alternatives like quinoa, rice, millet, and gluten-free oats. These grains can be used as a base for meals or in recipes such as salads, stir-fries, and soups.

Incorporating a variety of fruits and vegetables is also important. They provide essential vitamins, minerals, and fiber. Be sure to include leafy greens, berries, citrus fruits, and colorful vegetables in your meal plan.

Protein sources are crucial for a balanced diet. Gluten-free options include lean meats, poultry, fish, eggs, legumes, and tofu. These can be incorporated into main dishes, salads, or snacks.

Dairy products such as milk, yogurt, and cheese can be included in a gluten-free meal plan, but it’s important to choose those that are labeled gluten-free or are naturally gluten-free. If lactose intolerant or following a dairy-free diet, there are alternatives like almond milk, coconut milk, and soy-based products.

Lastly, healthy fats should be included in a gluten-free meal plan. Avocado, nuts, seeds, olive oil, and coconut oil are great options. These can be used in cooking, salad dressings, or as toppings for dishes.

By understanding gluten-free food options and incorporating a variety of grains, fruits, vegetables, proteins, dairy alternatives, and healthy fats, you can create a balanced and nutritious gluten-free meal plan.

2.2. Incorporating whole grains and alternatives

Incorporating whole grains and alternatives into a gluten-free meal plan is essential for a balanced diet. While traditional gluten-containing grains like wheat, barley, and rye are off-limits for those with gluten sensitivities or celiac disease, there are plenty of delicious and nutritious gluten-free grains and alternatives to choose from.

One excellent option is quinoa, a versatile and protein-rich grain. Quinoa is not only gluten-free but also packed with essential nutrients like fiber, magnesium, and iron. It can be used as a base for salads, added to soups, or as a side dish.

Another great alternative is brown rice, which is a whole grain that provides a good source of energy and dietary fiber. Brown rice can be enjoyed as a side dish, incorporated into stir-fries, or used in grain bowls.

Other gluten-free grains and alternatives to consider include amaranth, buckwheat, millet, and gluten-free oats. These grains offer a range of flavors and textures, making them suitable for various dishes.

When building a balanced gluten-free meal plan, it’s important to include a variety of these whole grains and alternatives. This ensures that you’re getting a good mix of nutrients and flavors while avoiding gluten-containing products. By incorporating these options into your meals, you can create a satisfying and nutritious gluten-free diet.

2.3. Including a variety of fruits and vegetables

Including a variety of fruits and vegetables is an essential component of building a balanced gluten-free meal plan. Fruits and vegetables are rich in vitamins, minerals, and antioxidants, which are crucial for maintaining overall health. They also provide dietary fiber, which aids in digestion and promotes feelings of fullness.

When selecting fruits and vegetables for a gluten-free meal plan, it is important to choose a diverse range of options. This ensures that you are obtaining a wide array of nutrients. Include colorful options such as berries, citrus fruits, leafy greens, cruciferous vegetables (broccoli, cauliflower, Brussels sprouts), and root vegetables (carrots, sweet potatoes, beets).

Incorporating fruits and vegetables into your meals can be done in various ways. You can enjoy them raw as snacks, incorporate them into salads, blend them into smoothies, or cook them as part of main dishes. Experiment with different cooking methods and recipes to keep your meals interesting and flavorful.

Remember to wash your fruits and vegetables thoroughly before consuming them to remove any dirt or contaminants. Additionally, try to consume them in their whole form whenever possible, as this preserves their natural nutrients.

By including a variety of fruits and vegetables in your gluten-free meal plan, you can ensure that you are nourishing your body with essential vitamins, minerals, and fiber, while also adding delicious flavors to your meals.

2.4. Choosing lean proteins and plant-based options

When following a gluten-free diet, it is important to choose lean proteins and incorporate plant-based options into your meal plan. Lean proteins are essential for building and repairing tissues, supporting immune function, and maintaining overall health. They are also low in saturated fat, making them heart-healthy choices. Some lean protein sources that are gluten-free include skinless chicken breast, turkey, fish, tofu, and legumes.

Plant-based options offer a variety of nutrients and can be a great addition to a gluten-free meal plan. Vegetables, fruits, whole grains, nuts, and seeds are all excellent choices. They provide essential vitamins, minerals, fiber, and antioxidants. Incorporating these plant-based options ensures that your meals are well-rounded and nutritionally balanced.

When building a balanced gluten-free meal plan, aim to include a combination of lean proteins and plant-based options in each meal. This will help you meet your protein needs while also providing a wide range of nutrients. For example, you could have grilled chicken breast with a side of steamed broccoli and quinoa for lunch, or baked salmon with roasted vegetables and a side salad for dinner. By diversifying your protein sources and incorporating plant-based options, you can create a delicious and nutritious gluten-free meal plan.

2.5. Incorporating healthy fats and dairy alternatives

Incorporating healthy fats and dairy alternatives is essential when building a balanced gluten-free meal plan. While gluten-free diets typically focus on eliminating wheat, barley, and rye, it’s important to ensure that the diet remains nutritionally balanced and includes all the necessary nutrients. Healthy fats and dairy alternatives can provide the body with essential nutrients and add variety to the meal plan.

When it comes to healthy fats, options like avocados, nuts, seeds, and olive oil are excellent choices. These fats not only add flavor and texture to meals but also provide important vitamins, minerals, and omega-3 fatty acids. Including a variety of these healthy fats in your gluten-free meal plan can help support brain health, reduce inflammation, and promote heart health.

Moreover, dairy alternatives can be incorporated into a gluten-free meal plan to ensure an adequate intake of calcium and other essential nutrients. Options such as almond milk, coconut milk, and soy milk can replace traditional dairy products. These alternatives are fortified with calcium and may also provide additional nutrients like vitamin D and vitamin B12. They can be used in cooking, baking, or enjoyed on their own as a beverage.

By incorporating healthy fats and dairy alternatives into your gluten-free meal plan, you can ensure that you are not only avoiding gluten but also meeting your nutritional needs. Experiment with different recipes and ingredients to keep your meals interesting and satisfying.

3. Sample Gluten-Free Meal Plan

Following a gluten-free diet can be a challenge, but with careful planning and a little creativity, you can create a delicious and nutritious meal plan. Here is a sample 7-day gluten-free meal plan to help you get started on a balanced diet:

Day 1:
– Breakfast: Gluten-free oatmeal topped with fresh berries and a sprinkle of nuts.
– Lunch: Quinoa salad with roasted vegetables and a lemon vinaigrette.
– Snack: Carrot sticks with hummus.
– Dinner: Grilled chicken breast with steamed broccoli and quinoa.

Day 2:
– Breakfast: Gluten-free toast with avocado and a poached egg.
– Lunch: Spinach salad with grilled shrimp, cherry tomatoes, and a balsamic dressing.
– Snack: Greek yogurt with honey and sliced almonds.
– Dinner: Baked salmon with roasted sweet potatoes and sautéed kale.

Day 3:
– Breakfast: Gluten-free pancakes with maple syrup and fresh fruit.
– Lunch: Quinoa and black bean tacos with avocado salsa.
– Snack: Rice cakes with almond butter.
– Dinner: Turkey meatballs with zucchini noodles and marinara sauce.

Day 4:
– Breakfast: Vegetable omelet with gluten-free toast.
– Lunch: Lentil soup with a side salad.
– Snack: Apple slices with peanut butter.
– Dinner: Grilled steak with roasted Brussels sprouts and mashed cauliflower.

Day 5:
– Breakfast: Greek yogurt parfait with gluten-free granola and mixed berries.
– Lunch: Brown rice stir-fry with tofu and mixed vegetables.
– Snack: Trail mix with dried fruits and nuts.
– Dinner: Baked chicken thighs with quinoa and roasted asparagus.

Day 6:
– Breakfast: Gluten-free waffles with almond butter and sliced bananas.
– Lunch: Caprese salad with gluten-free bread.
– Snack: Celery sticks with cream cheese.
– Dinner: Shrimp and vegetable stir-fry with brown rice.

Day 7:
– Breakfast: Vegetable frittata with a side of mixed greens.
– Lunch: Quinoa and roasted vegetable wrap.
– Snack: Gluten-free crackers with cheese.
– Dinner: Baked cod with lemon and herbs, served with steamed green beans.

Remember to always check food labels and ingredients to ensure they are gluten-free. This sample meal plan is just a starting point, and you can customize it to fit your preferences and dietary needs. Enjoy your gluten-free journey to a healthier and balanced diet!

3.1. Breakfast ideas

Here is a sample gluten-free meal plan for a 7-day period, designed to help you maintain a balanced diet while following a gluten-free lifestyle.

Breakfast Ideas:

1. Quinoa Porridge with Berries and Almonds: Start your day with a nutritious and delicious bowl of quinoa porridge topped with fresh berries and a sprinkle of almonds. Quinoa is naturally gluten-free and packed with protein, fiber, and essential nutrients.

2. Gluten-Free Banana Pancakes: Whip up a stack of fluffy gluten-free pancakes using a combination of mashed bananas, gluten-free flour, and almond milk. Serve with a drizzle of maple syrup.

3. Vegetable Omelette: Sauté a variety of colorful vegetables like bell peppers, spinach, and mushrooms, and fold them into a fluffy omelette. Pair with a side of fresh fruit for a complete meal.

4. Greek Yogurt Parfait: Layer Greek yogurt, gluten-free granola, and mixed berries to create a satisfying and protein-rich breakfast parfait. You can also add a drizzle of honey for extra sweetness.

5. Avocado Toast on Gluten-Free Bread: Spread mashed avocado on a slice of gluten-free bread and top with sliced tomatoes, a sprinkle of sea salt, and a drizzle of olive oil. This simple yet nutritious breakfast is packed with healthy fats and vitamins.

Remember to always check the labels of your ingredients to ensure they are certified gluten-free. Enjoy these breakfast ideas and kickstart your day with a healthy and gluten-free meal!

3.2. Lunch ideas

Here is a sample 7-day gluten-free meal plan that can help you maintain a balanced diet while adhering to a gluten-free lifestyle:

Day 1:
– Breakfast: Scrambled eggs with spinach and mushrooms
– Lunch: Quinoa salad with grilled chicken
– Snack: Carrot sticks with hummus
– Dinner: Baked salmon with roasted vegetables

Day 2:
– Breakfast: Greek yogurt with berries and almonds
– Lunch: Spinach salad with grilled shrimp
– Snack: Apple slices with almond butter
– Dinner: Turkey meatballs with zucchini noodles

Day 3:
– Breakfast: Oatmeal with mixed nuts and dried fruits
– Lunch: Lentil soup with a side of gluten-free bread
– Snack: Rice cakes with avocado
– Dinner: Grilled steak with sweet potato fries

Day 4:
– Breakfast: Smoothie made with almond milk, banana, and spinach
– Lunch: Quinoa and black bean tacos
– Snack: Cottage cheese with cherry tomatoes
– Dinner: Baked chicken with quinoa and steamed broccoli

Day 5:
– Breakfast: Gluten-free toast with smashed avocado and poached egg
– Lunch: Salmon Caesar salad
– Snack: Mixed berries
– Dinner: Vegetable stir-fry with tofu

Day 6:
– Breakfast: Chia seed pudding with coconut milk and fresh fruits
– Lunch: Quinoa-stuffed bell peppers
– Snack: Trail mix
– Dinner: Grilled shrimp with brown rice and asparagus

Day 7:
– Breakfast: Vegetable omelette with gluten-free toast
– Lunch: Chicken and vegetable skewers
– Snack: Greek yogurt with honey
– Dinner: Baked cod with quinoa and roasted Brussels sprouts

Remember to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet, especially if you have specific dietary restrictions or medical conditions.

3.3. Dinner ideas

Day 1:

Breakfast: Scrambled eggs with spinach and avocado.

Lunch: Quinoa salad with roasted vegetables.

Snack: Greek yogurt with berries.

Dinner: Grilled chicken with steamed broccoli and brown rice.

Day 2:

Breakfast: Gluten-free oatmeal with almond milk and sliced bananas.

Lunch: Tuna salad lettuce wraps.

Snack: Carrot sticks with hummus.

Dinner: Baked salmon with quinoa and roasted asparagus.

Day 3:

Breakfast: Smoothie made with almond milk, spinach, banana, and chia seeds.

Lunch: Grilled chicken salad with mixed greens and balsamic vinaigrette.

Snack: Rice cakes with almond butter.

Dinner: Turkey meatballs with zucchini noodles.

Day 4:

Breakfast: Gluten-free toast with smashed avocado and cherry tomatoes.

Lunch: Quinoa-stuffed bell peppers.

Snack: Apple slices with peanut butter.

Dinner: Baked chicken thighs with roasted sweet potatoes.

Day 5:

Breakfast: Scrambled eggs with sautéed mushrooms and spinach.

Lunch: Shrimp and vegetable stir-fry with gluten-free soy sauce.

Snack: Mixed nuts.

Dinner: Grilled steak with roasted Brussels sprouts and quinoa.

Day 6:

Breakfast: Gluten-free pancakes with maple syrup and fresh berries.

Lunch: Greek salad with grilled chicken.

Snack: Celery sticks with cream cheese.

Dinner: Baked cod with quinoa and steamed green beans.

Day 7:

Breakfast: Veggie omelet with gluten-free toast.

Lunch: Quinoa and black bean burrito bowl.

Snack: Trail mix.

Dinner: Vegetable stir-fry with tofu and brown rice.

3.4. Snack ideas

For individuals following a gluten-free diet, planning meals and snacks can be challenging. However, with a little creativity and knowledge of gluten-free ingredients, it is possible to enjoy a delicious and balanced diet. Here are some snack ideas to incorporate into your gluten-free meal plan:

1. Fresh fruits: Enjoy a variety of fresh fruits such as apples, bananas, berries, and oranges. They are naturally gluten-free and provide essential vitamins and minerals.

2. Nuts and seeds: Snack on a handful of almonds, walnuts, pumpkin seeds, or sunflower seeds. These are great sources of healthy fats, protein, and fiber.

3. Gluten-free crackers with hummus: Choose gluten-free crackers made from rice or corn and pair them with a flavorful hummus dip. This combination offers a satisfying crunch and a dose of protein.

4. Greek yogurt with toppings: Opt for plain Greek yogurt and add your favorite gluten-free toppings such as fresh berries, nuts, or a drizzle of honey. It provides a creamy and protein-packed snack.

5. Rice cakes with nut butter: Spread some gluten-free nut butter like almond or cashew butter on rice cakes. This snack is easy to prepare and offers a good balance of carbohydrates, healthy fats, and protein.

Remember to always check the labels of packaged snacks to ensure they are certified gluten-free. With these snack ideas, you can keep your gluten-free meal plan interesting and tasty while maintaining a well-rounded diet.

3.5. Dessert ideas

Here is a sample gluten-free meal plan for a 7-day period that promotes a balanced diet. This plan focuses on incorporating gluten-free ingredients and offers a variety of delicious meals and desserts.

Day 1:
– Breakfast: Scrambled eggs with spinach and mushrooms, served with gluten-free toast.
– Lunch: Quinoa salad with mixed vegetables and grilled chicken.
– Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli.
– Dessert: Berry and Greek yogurt parfait.

Day 2:
– Breakfast: Gluten-free banana pancakes topped with almond butter and sliced bananas.
– Lunch: Spinach and feta salad with grilled shrimp.
– Dinner: Grilled chicken breast with quinoa and roasted asparagus.
– Dessert: Dark chocolate-covered strawberries.

Day 3:
– Breakfast: Omelette with bell peppers, onions, and goat cheese.
– Lunch: Lentil soup with a side of mixed greens.
– Dinner: Baked cod with lemon and herbs, served with brown rice and steamed green beans.
– Dessert: Coconut chia seed pudding.

Day 4:
– Breakfast: Gluten-free overnight oats with blueberries and almond milk.
– Lunch: Quinoa and black bean salad with roasted vegetables.
– Dinner: Grilled steak with mashed cauliflower and sautéed spinach.
– Dessert: Mango sorbet.

Day 5:
– Breakfast: Gluten-free toast with avocado and poached eggs.
– Lunch: Greek salad with grilled chicken.
– Dinner: Baked tofu with stir-fried vegetables and brown rice.
– Dessert: Mixed berry smoothie.

Day 6:
– Breakfast: Gluten-free blueberry muffins.
– Lunch: Zucchini noodles with tomato and basil sauce.
– Dinner: Herb-crusted salmon with quinoa and steamed asparagus.
– Dessert: Almond flour chocolate chip cookies.

Day 7:
– Breakfast: Veggie omelette with gluten-free toast.
– Lunch: Quinoa and roasted vegetable wrap.
– Dinner: Grilled shrimp skewers with quinoa and grilled vegetables.
– Dessert: Frozen banana bites.