7-Day Gluten-Free Meal Plan (with Grocery List)
This plan relies on foods that are naturally gluten-free rather than expensive substitutes. Gluten is found in wheat, barley, rye and many processed foods. If you have coeliac disease, check every label, look for certified gluten-free products (especially oats) and avoid cross-contamination in the kitchen.
Your 7-day plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Monday | Certified gluten-free oats with milk and berries | Rice salad with tuna, sweetcorn and peppers | Roast chicken with potatoes and green beans |
| Tuesday | Scrambled eggs with tomatoes | Leftover chicken with quinoa and salad | Beef and vegetable stir-fry with rice (gluten-free tamari) |
| Wednesday | Yogurt with fruit and nuts | Leftover stir-fry | Corn tortilla tacos with black beans, avocado and salsa |
| Thursday | Rice cakes with peanut butter and banana | Lentil soup (gluten-free stock) | Baked salmon with sweet potato and broccoli |
| Friday | Omelette with spinach and cheese | Salmon and potato salad | Risotto with mushrooms and parmesan |
| Saturday | Buckwheat pancakes with fruit | Jacket potato with tuna and sweetcorn | Polenta with sausage (gluten-free) and tomato sauce |
| Sunday | Fried eggs with potato hash | Quinoa salad with chickpeas and feta | Chicken curry with rice |
Grocery list
Produce
- Potatoes
- Sweet potatoes
- Green beans
- Broccoli
- Spinach
- Mushrooms
- Bell peppers
- Tomatoes
- Onions
- Garlic
- Salad
- Avocados
- Bananas
- Berries
- Lime
Meat, fish & eggs
- Whole chicken
- Chicken thighs
- Beef strips
- Salmon fillets
- Canned tuna
- Gluten-free sausages
- Eggs (12)
Dairy
- Milk
- Plain yogurt
- Cheddar
- Parmesan
- Feta
- Butter
Gluten-free pantry
- Certified gluten-free oats
- Rice
- Arborio rice
- Quinoa
- Polenta
- Buckwheat flour
- Corn tortillas
- Rice cakes
- Red lentils
- Canned black beans
- Canned chickpeas
- Canned sweetcorn
- Gluten-free tamari
- Gluten-free stock cubes
- Canned tomatoes
- Curry spices (check label)
- Peanut butter
- Nuts
- Salsa
Tips for this week
- Check labels for wheat, barley, rye, malt and 'may contain' warnings, even on sauces and spices.
- Use a separate toaster, chopping board and butter if someone in the home has coeliac disease.
- Naturally gluten-free staples (rice, potatoes, corn, legumes) are cheaper than gluten-free breads and pastas.
- Oats are often contaminated with wheat: choose oats labelled gluten-free.
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Download on the App StoreFrequently asked questions
Which foods are naturally gluten-free?
Rice, potatoes, corn, quinoa, buckwheat, legumes, fresh meat, fish, eggs, dairy, fruit and vegetables are naturally gluten-free in their unprocessed form.
Is soy sauce gluten-free?
Regular soy sauce usually contains wheat. Tamari labelled gluten-free is a common alternative.
Should I go gluten-free without a diagnosis?
If you suspect coeliac disease, see a doctor before removing gluten, because testing requires gluten in your diet.
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