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7 Days Complete Gluten-Free Meal Plan for Beginners

Whether you've been diagnosed as gluten intolerant or you're just looking to identify food allergies, our guide will help you eat healthy and enjoy the foods you love.

Steven Hill
7 Days Complete Gluten-Free Meal Plan for Beginners
Table Of Contents

If you're considering to get started on gluten-free meals, you're not alone. According to recent estimates, around 25% of Americans are now eating gluten-free foods. There are several reasons why people choose to follow a gluten-free diets, from managing celiac disease or a wheat allergy to simply wanting to feel better overall.

Many people are starting to adopt gluten-free foods in their diets as a way to manage their weight and improve their health. But is going gluten-free really the right solution for you? This blog post will explore the foods in a gluten-free diet, and help you decide if this is the right step for you. So, read on to learn more!

A gluten-free diet is a diet that does not include the protein gluten. Gluten is found in wheat, barley, and rye. For people with celiac disease, ingesting gluten leads to an immune reaction in the small intestine that can eventually damage the lining of the organ. This can lead to difficulties absorbing nutrients from food, which can lead to weight loss, gastrointestinal problems, anemia, and fatigue.

Non-celiac gluten sensitivity is when people have symptoms after eating gluten but they don't have celiac disease. Following a gluten-free diet plan can help people with these conditions feel better. Some people without these conditions also choose to eat gluten-free meals because they think they are healthier or they have symptoms after eating gluten.

While the meals can be difficult to follow, it can have many health benefits for those who need to avoid gluten.

May Relieve Digestive Symptoms

If you have celiac disease or some other condition that requires gluten-free food items, you may be wondering if the diet will help relieve your symptoms. Some research suggests that gluten-free meals can indeed help relieve digestive symptoms in people with celiac disease and other conditions. One study found that following gluten-free diets improved symptoms of irritable bowel syndrome (IBS), for example.

And another study found that following gluten-free diet plans helped relieve constipation in people with celiac disease. But you'll also need to be sure to get all the nutrients you need from other sources, as eating gluten-free diets can sometimes be lacking in essential nutrients. But if a particular gluten-free diet is right for you, it may indeed help relieve your digestive symptoms.

Celiac Disease Sufferers May Find It Helpful in Reducing Chronic Inflammation

A gluten-free diet plan can help to reduce chronic inflammation in those with celiac disease. For people with celiac disease, gluten protein can trigger an immune response, resulting in inflammation. This inflammation can harm the lining of the intestines, making it difficult for the body to absorb nutrients.

Gluten-free food helps to reduce this inflammation and prevent further damage to the intestines. In addition, gluten-free food items can also help improve symptoms such as abdominal pain, bloating, and diarrhea. For people with celiac disease, following gluten-free diet plans is the best way to reduce chronic inflammation and improve overall health.

May Boost Energy

Going on gluten-free diets can help to boost energy levels for both groups of people; celiac disease and gluten sensitivity. If people with celiac disease consume gluten, their bodies mount an immune response to the protein, which can lead to fatigue and other symptoms.

For people who are sensitive to gluten, removing it from their everyday meals can also help to increase energy levels by reducing inflammation. If you think you may benefit from a gluten-free diet, talk to your doctor to see if it is right for you.

Can Help You Lose Weight

Looking to shed a few pounds? You might want to think about going gluten-free. Gluten-free diets can help you lose weight in a few different ways. First of all, cutting out gluten-containing foods (like bread and pasta) typically means eating less processed food overall. And eating less processed food generally leads to weight loss (or, at the very least, not gaining weight).

Additionally, many people who go gluten-free find that they naturally eat fewer calories overall since they're more mindful of what they're eating and how it makes them feel. And finally, going gluten-free can lead to an increase in gut bacteria, which has been linked with weight loss. So if you're looking to slim down, looking for gluten-free diets might be worth a try.

Foods to Avoid

The following are the most common food items that contain gluten:

  • Wheat-based meals like spelt, durum and kamut semolina.
  • Barley
  • Rye
  • Malt
  • Triticale
  • Brewer's yeast

Below are some of the foods items that may have ingredients containing gluten added to them:

Bread: All bread made with wheat.

Pasta: All pasta made with wheat.

Cereals: Except those labelled gluten-free.

Baked goods: Cakes, muffins, cookies, pizza, bread, bread crumbs and pastries.

Snack foods: Candy, muesli bars, crackers, roasted nuts, chips, popcorn, pretzels and pre-packaged convenience foods,

Sauces: Soy sauce, hoisin sauce, teriyaki sauce, marinades, and salad dressings.

Beverages: Beer and flavoured alcoholic beverages.

Other foods: Couscous and broth (unless labelled gluten-free)

Single-ingredient meals are the best way to avoid gluten. Nevertheless, it's always a good idea to analyze the ingredients list on most items you purchase. Oats are naturally gluten-free. However, since they may have been manufactured in the same facility as wheat-based products, they are often contaminated with gluten.

Foods to Eat

Many gluten-free choices are available, allowing you to eat nutritious and tasty meals. Natural, gluten-free meals include:

Meat and fish: All types of meat and fish, excluding those that have been battered or coated.

Eggs: Natural gluten-free properties of all egg varieties.

Dairy: Plain milk, yogurt, and cheese are all examples of this. To avoid cross-contamination, it's important to check the food labels on flavoured dairy products since they may include gluten-containing components.

Fruits and vegetables are good sources of vitamins and minerals. Gluten is not present in any fruits or vegetables at all.

Grains: Many other types of grains may be included in a gluten-free diet plans, such as rice, buckwheat and tapioca, as well as tapioca starch, millet, amaranth and arrowroot (if labelled gluten-free).

Flours and starches: Almond meal/flour and tapioca starch are some of the more popular plant-based alternatives to traditional starch sources like white potatoes and white cornmeal.

Seeds and nuts: Every kind of nut and seed.

Oils and spreads: Vegetable oils and butter are included in this category.

Spices, herbs, and other seasonings. We use them all.

Beverages: Except for beer, the majority of beverages (unless labelled as gluten-free).

Reading the food labels is the best way to find out whether a food item is gluten-free. You can also add DMoose gluten-free supplements to augment your health.

Gluten-Free Weekly Meal Plan

We've put up a sample gluten-free menu for your consideration. Please feel free to swap out any meal ideas that don't suit your tastes.



Total Calories: 259 cal

Eat 2 tablespoons (28 grams) of chia seeds in 1 cup of Greek yogurt with 1/2 teaspoon of vanilla extract. Let it rest overnight in a dish or Mason jar.


Total Calories: 174 cal

(1 cup)

Soup made with chicken, lentils, and other vegetables


Total Calories: 224 cal

(2 tortillas)

Tacos: Steak, mushroom and spinach served on gluten-free corn tortillas.

Total Calories: 657

Adjust your servings according to your calorie requirements



Total calories: 150 cal

2 large egg veggie omelets.


Total caloreis: 240 cal (1 cup)

Quinoa salad with sliced tomatoes, cucumber, avocado and spinach.


Total calories: 213cal

4 Shrimp skewers with green salad.

Total calories: 603

Adjust your servings according to your calorie requirements



Total Calories: 175 cal

½ cup Oatmeal with 1/4 cup (31 grams) berries of your choice.


Total Calories: 350 cal (1 cup)

Tuna, boiled egg with mixed salad.


Total Calories: 280 cal (1 cup)

Stir-fried chicken and broccoli sautéed in olive oil and gluten-free soy sauce. Serve with a small portion of rice.

Total calories: 805

Adjust your servings according to your calorie requirements



Total calories: 324 cal

Gluten-free bread slice with half an avocado and an egg.


Total calories: 280 cal (1 cup)

Leftovers from Wednesday's dinner.


Total calories: 294 cal (4 Shrimps)

Shrimp sautéed with garlic and butter served with a salad.

Total calories: 898

Adjust your servings according to your calorie requirements



Total calories 183 cal

Blend 1⁄2 banana, 74 grams or 1/2 cup of mixed berries, 59 ml or 1/4cup of Greek yogurt, and 59 millilitres or 1/4 cup of milk.


Total calories: 320 cal

Chicken salad wrap, using a gluten-free wrap.


Total calories 350 cal (4oz)

Baked salmon with baked potatoes and your selected veggies.

Total calories: 853

Adjust your servings according to your calorie requirements



Total calories:307 cal

Mushroom and zucchini egg frittata.


Total calories 350 cal (4oz)

Leftovers from dinner


Total calories: 298 cal (1 cup)

Quinoa salad with roasted chicken and veggies.

Total calories: 955

Adjust your servings according to your calorie requirements



Total calories: 254 cal

Two poached eggs with a slice of gluten-free bread.


Total calories: 190 cal (1cup)

Chicken salad dressed in olive oil.


Total calories:300 cal

Grilled lamb (3.5oz) served with a variety of roasted vegetables

Total calories: 744

Adjust your servings according to your calorie requirements

Following this weekly gluten-free meal plan will help you stay healthy. If you are allergic to gluten or have any related medical condition, this meal plan will be your ultimate guide!


Gluten is safe for the vast majority of individuals to consume. On the other hand, celiac illness and gluten sensitivity need avoidance because of the potential for any harm. Although gluten-free diets limit your choices, you may still enjoy a wide range of healthful and delectable foods.

Eat complete, single-ingredient meals such as fruits, vegetables, and lean protein sources to keep your blood sugar levels stable. They'll make you feel great and improve your overall health. Gluten-free food have several health advantages. It may alleviate gastrointestinal problems, decrease inflammation, increase energy levels, and even aid weight loss.

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Steven Hill

Steven is a passionate health & fitness writer. Steven has considerable research experience, but also enjoys writing nutrition and workout articles for general readership. Today, it's easy to find health and wellness information. People use many different sites to get the information they ne

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