Nutrition Recipes

14 Day No Fuss Gluten Free Diet Meal Plan

Whether you're looking to start a gluten-free diet meal plan or have followed one most of your life, we're here to help you navigate this specific way of eating with an easy meal plan. 

There are many reasons someone might consume a gluten free diet. Those reasons include having Celiac Disease, a gluten-sensitivity, or a skin disorder like dermatitis herpetiformis. 

Celiac Disease is a chronic digestive and immune disorder that damages the small intestines and results in malabsorption of nutrients and related health issues. 

For others, they simply go gluten free because it causes irritation of their digestive system or it affects their skin. 

No matter the reason to prompt a gluten free lifestyle, we are here to provide a gluten free diet meal plan that is delicious and will leave you feeling great! Plus, they are no fuss and easy so you won't be spending house of prep time in the kitchen. 

And if you're interested in knowing if beef jerky is gluten free check out our article here

What to eat on a gluten free diet

The easiest way to follow a gluten free diet is to consume naturally gluten free food groups which include: 

  • Fruits
  • Vegetables 
  • Meat
  • Poultry 
  • Fish and Seafood 
  • Dairy 
  • Beans, legumes, and nuts 

What not to eat on a gluten free diet

The following foods are items to avoid while on a gluten free diet: 

  • Bread 
  • Pasta
  • Cereals 
  • Biscuits and crackers 
  • Cakes and pastries 
  • Pies 
  • Gravies and Sauces 
  • Packaged foods 

A gluten free diet should comprise of mainly naturally gluten free foods.

14 Day Gluten Free Diet Meal Plan 

Day 1 

  • Breakfast: Greek yogurt topped with sliced apples, and drizzle of honey. 

  • Lunch: Chicken salad wrapped in lettuce. 

  • Dinner: Turkey sandwich on gluten free bread. 

Day 2

  • Breakfast: Gluten-free oatmeal, berries, and chopped nuts. 

  • Lunch: Roasted potatoes and salmon with asparagus. 

  • Dinner: Roasted chicken with side salad. 

Day 3

  • Breakfast: Egg frittata with vegetables and goat cheese. 

  • Lunch: Wild rice, turkey meatballs, and broccoli. 

  • Dinner: Salmon glazed teriyaki sauce and veggie stir fry. 

Day 4

  • Breakfast: Coconut flour pancakes. 

  • Lunch: Brown rice, grilled chicken and zucchini. 

  • Dinner: Ground beef tacos in gluten free taco shell. 

Day 5

  • Breakfast: Keto pancakes or gluten free french toast. 

  • Lunch: Fresh vegetables and peanut butter with celery. 

  • Dinner: Greek yogurt with maple syrup and fruit. 

Day 6

  • Breakfast: Greek yogurt with cut fruit and nuts. 

  • Lunch: Olive oil marinated veggies and meatballs. 

  • Dinner: Spaghetti squash and pesto. 

Day 7 

  • Breakfast: Chia pudding 

  • Lunch: Grilled chicken salad. 

  • Dinner: Chicken tacos and salad. 

Day 8 

Day 9 

  • Breakfast: Scrambled eggs, gluten-free toast and sausage 

  • Lunch 

  • Dinner

Day 10 

  • Breakfast: Egg scramble 

  • Lunch 

  • Dinner

Day 11 

  • Breakfast: Spinach, egg and bacon mini quiches 

  • Lunch: Greek stuffed chicken and vegetables. 

  • Dinner: Gluten free pasta and sauce. 

Day 12 

  • Breakfast: Yogurt and blueberries and gluten free toast. 

  • Lunch: Garlicky lemon mahi mahi. 

  • Dinner: Black bean soup. 

Day 13 

  • Breakfast: Gluten-free oatmeal 

  • Lunch: Baked potato and pork. 

  • Dinner: Vegan chili. 

Day 14

  • Breakfast: Almond butter, apple slices and protein shake 

  • Lunch: Jerk chicken and vegetables. 

  • Dinner: Eggplant lasagna. 

If you're looking for more gluten free options, check out these 17 flavorsome gluten free snacks to buy.