In This ArticleView AllIn This ArticleWeek 1Day 1Day 2Day 3Day 4Day 5Day 6Day 7Week 2Day 8Day 9Day 10Day 11Day 12Day 13Day 14You Made It!

In This ArticleView All

View All

In This Article

Week 1

Day 1

Day 2

Day 3

Day 4

Day 5

Day 6

Day 7

Week 2

Day 8

Day 9

Day 10

Day 11

Day 12

Day 13

Day 14

You Made It!

CloseWith 14 delicious days of healthy meals and snacks, this gluten-free meal plan makes it easy to stick to your diet. Over the course of this plan, you’ll get your fill of healthy whole foods—some that you’ll prep from scratch and others that you can buy from the store (see our Shopping Tips for finding the healthy gluten-free versions of packaged foods). The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate. And at 1,200 calories, this diet meal plan may set you up to lose up to 4 pounds over two weeks. Not trying to lose weight? See these gluten-free meal plans at1,500and2,000 calories.The recipes in this plan are free of gluten and gluten-containing ingredients, but to be safe, always double-check the labels of packaged foods and watch out for hidden sources of gluten, especially if you have celiac disease—a gluten allergy.Looking for more?See all of ourgluten-free meal plansandhealthy gluten-free recipes.Week 1How to Meal Prep Your Week of Meals:A little prep at the beginning of the week goes a long way to make your week ahead easy.Meal prep theZucchini Noodles with Quick Turkey Bolognesefor lunch on Days 2, 3, 4 and 5. Refrigerate in glassmeal prep containers.Make theEasy Loaded Baked Omelet Muffinsfor a grab-and-go breakfast on Days 2, 4, 5 and 6 and as snacks at other times this week. For easy cleanup, use reusable silicone muffin cups.Mix up a batch ofCitrus Vinaigretteto have throughout the week. For easy cleanup and storage make dressings in Mason jars.Make theAvocado-Yogurt Dipfor Days 1, 2, 3 and 4.Day 1Breakfast (231 calories)1 servingSteel-Cut Oatmeal1 cup raspberries1 tsp. brown sugarA.M. Snack (106 calories)1Easy Loaded Baked Omelet MuffinLunch (325 calories)1 servingQuick Creamy Tomato Cup-of-Soup1 cup sliced cucumber1/2 avocado, dicedToss cucumber and avocado with 1 tsp. each olive oil and red wine vinegar and a pinch of salt and pepper.P.M. Snack (121 calories)1 cup broccoli florets1/4 cupAvocado-Yogurt DipDinner (416 calories)1 servingCajun Salmon with Greek Yogurt Remoulade1 servingClassic Potato Salad1 cupSteamed Fresh Green BeansDaily Totals:1,199 calories, 68 g protein, 123 g carbohydrates, 35 g fiber, 54 g fat, 31 mg niacin, 8 mcg vitamin B12, 341 mcg folate, 1,608 mg sodium.Day 2Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (171 calories)1 cup raspberries2 Tbsp. unsalted dry-roasted peanutsLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (70 calories)1 cup broccoli florets1/4 cupAvocado-Yogurt DipDinner (370 calories)1 servingVegetarian Niçoise SaladDaily Totals:1,176 calories, 58 g protein, 105 g carbohydrates, 30 g fiber, 63 g fat, 22 mg niacin, 2 mcg vitamin B12, 329 mcg folate, 1,815 mg sodium.Day 3Breakfast (214 calories)1 servingSteel-Cut Oatmeal1 cup raspberries1 tsp. brown sugarA.M. Snack (101 calories)1 cup pearsLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (63 calories)2 celery stalks2 Tbsp.Avocado-Yogurt DipDinner (512 calories)1 servingPolenta Bowls with Roasted Vegetables & Fried Eggs1 servingWilted Spinach with GarlicDaily Totals:1,201 calories, 52 g protein, 164 g carbohydrates, 36 g fiber, 44 g fat, 19 mg niacin, 2 mcg vitamin B12, 535 mcg folate, 1,700 mg sodium.Day 4Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (64 calories)1 cup raspberriesLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (121 calories)1 cup broccoli florets1/4 cupAvocado-Yogurt DipDinner (430 calories)1 servingPhilly Cheesesteak Stuffed Peppers1 servingOven Baked Sweet Potato FriesDaily Totals:1,180 calories, 73 g protein, 112 g carbohydrates, 30 g fiber, 55 g fat, 29 mg niacin, 3 mcg vitamin B12, 307 mcg folate, 2,025 mg sodium.Day 5Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (209 calories)2 Tbsp. unsalted dry-roasted peanuts1 pearLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 appleP.M. Snack (64 calories)1 cup raspberriesDinner (352 calories)1 servingGluten-Free Eggplant Parmesan2 cups spinach1 Tbsp.Citrus Vinaigrette1/4 avocadoDaily Totals:1,190 calories, 54 g protein, 125 g carbohydrates, 36 g fiber, 59 g fat, 24 mg niacin, 2 mcg vitamin B12, 392 mcg folate, 1,633 mg sodium.Day 6Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (62 calories)1 cup blackberriesDinner (375 calories)1 servingThai-Inspired Pork & Rice Noodles with CucumbersMeal-Prep Tip:Prepare 1 hard-boiled egg for a morning snack tomorrow.Daily Totals:1,222 calories, 70 g protein, 125 g carbohydrates, 28 g fiber, 51 g fat, 27 mg niacin, 2 mcg vitamin B12, 258 mcg folate, 1,481 mg sodium.Day 7Breakfast (292 calories)1 servingTwo-Ingredient Banana Pancakes2 Tbsp. maple syrup1 cup raspberriesA.M. Snack (78 calories)1 hard-boiled eggPinch of salt and pepperLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (62 calories)1 cup blackberriesDinner (348 calories)1 servingBBQ Chicken Tacos with Red Cabbage Slaw1/3 cup low-sodium black beans, rinsedPinch of salt and pepperPinch of crushed red pepperDaily Totals:1,210 calories, 74 g protein, 143 g carbohydrates, 32 g fiber, 39 g fat, 27 mg niacin, 2 mcg vitamin B12, 211 mcg folate, 1,637 mg sodium.Week 2How to Meal Prep Your Week of Meals:A little prep at the beginning of the week goes a long way to make your week ahead easy.Meal prep theMeal-Prep Chili-Lime Chicken Bowlsfor lunch on Days 9, 10, 11 and 12. Refrigerate in glass meal prep containers.Mix up a batch ofCitrus Vinaigretteto have throughout the week. For easy cleanup and storage, make dressings in Mason jars.Day 8Breakfast (223 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries1 Tbsp. chopped walnutsA.M. Snack (62 calories)1 cup blackberriesLunch (339 calories)2 servingsTuna Salad Spread2 cups spinach1 Tbsp.Citrus VinaigretteP.M. Snack (64 calories)1 cup raspberriesDinner (509 calories)1 servingSalmon & Asparagus with Lemon-Garlic Butter Sauce3/4 cupBasic Quinoa2 cups mixed greens1 Tbsp.Citrus VinaigretteDaily Totals:1,197 calories, 83 g protein, 100 g carbohydrates, 34 g fiber, 57 g fat, 22 mg niacin, 7 mcg vitamin B12, 579 mcg folate, 1,027 mg sodium.Day 9Breakfast (223 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries1 Tbsp. chopped walnutsA.M. Snack (62 calories)1 cup blackberriesLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (64 calories)1 cup raspberriesDinner (462 calories)1 servingBarbecue Chicken Stuffed Baked Potatoes1 cup steamed spinachMeal-Prep Tip:Prepare 3 servings ofPeanut Butter Protein Overnight Oatsto have for breakfast on Days 10, 12 and 13.Daily Totals:1,224 calories, 92 g protein, 149 g carbohydrates, 35 g fiber, 35 g fat, 31 mg niacin, 2 mcg vitamin B12, 459 mcg folate, 1,405 mg sodium.Day 10Breakfast (368 calories)1 servingPeanut Butter Protein Overnight OatsA.M. Snack (21 calories)3/4 cup sliced red bell pepperLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (30 calories)1 plumDinner (387 calories)1 servingCheesy Spinach & Artichoke Stuffed Spaghetti Squash2 cups mixed greens1 Tbsp.Citrus Vinaigrette1/4 avocadoDaily Totals:1,219 calories, 56 g protein, 153 g carbohydrates, 36 g fiber, 49 g fat, 18 mg niacin, 2 mcg vitamin B12, 477 mcg folate, 1,450 mg sodium.Day 11Breakfast (223 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries1 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (77 calories)2 celery stalks2 tsp. peanut butterDinner (434 calories)1 servingTaco-Stuffed Zucchini1/4 cup pico de gallo2 Tbsp. sour creamDaily Totals:1,211 calories, 83 g protein, 107 g carbohydrates, 28 g fiber, 56 g fat, 22 mg niacin, 4 mcg vitamin B12, 304 mcg folate, 1,726 mg sodium.Day 12Breakfast (368 calories)1 servingPeanut Butter Protein Overnight OatsA.M. Snack (30 calories)1 plumLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (62 calories)1 cup blackberriesDinner (335 calories)1 servingChicken & Spinach Skillet Pasta with Lemon & ParmesanDaily Totals:1,208 calories, 73 g protein, 156 g carbohydrates, 31 g fiber, 37 g fat, 29 mg niacin, 2 mcg vitamin B12, 331 mcg folate, 1,307 mg sodium.Day 13Breakfast (368 calories)1 servingPeanut Butter Protein Overnight OatsA.M. Snack (64 calories)1 cup raspberriesLunch (323 calories)1 servingCucumber Turkey Sub SandwichP.M. Snack (62 calories)1 cup blackberriesDinner (383 calories)1 servingGrilled Pork Tenderloin with Peach Salsa2 cups mixed greens1 Tbsp.Citrus VinaigretteDaily Totals:1,200 calories, 71 g protein, 123 g carbohydrates, 36 g fiber, 53 g fat, 31 mg niacin, 3 mcg vitamin B12, 329 mcg folate, 1,283 mg sodium.Day 14Breakfast (336 calories)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1 cup raspberries2 Tbsp. chopped walnutsA.M. Snack (72 calories)1 cup broccoli florets2 Tbsp. hummusLunch (323 calories)1 servingCucumber Turkey Sub SandwichP.M. Snack (62 calories)1 cup blackberriesDinner (422 calories)1 servingSalmon Tacos with Pineapple Salsa1 servingBroiled MangoDaily Totals:1,215 calories, 71 g protein, 136 g carbohydrates, 30 g fiber, 49 g fat, 32 mg niacin, 6 mcg vitamin B12, 345 mcg folate, 1,326 mg sodium.You Made It!Great job following this gluten-free meal plan. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don’t miss our otherhealthy meal plans.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Close

14-Day Gluten-Free Meal Plan: 1,200 Calories; grilled pork with peach salsa

With 14 delicious days of healthy meals and snacks, this gluten-free meal plan makes it easy to stick to your diet. Over the course of this plan, you’ll get your fill of healthy whole foods—some that you’ll prep from scratch and others that you can buy from the store (see our Shopping Tips for finding the healthy gluten-free versions of packaged foods). The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate. And at 1,200 calories, this diet meal plan may set you up to lose up to 4 pounds over two weeks. Not trying to lose weight? See these gluten-free meal plans at1,500and2,000 calories.The recipes in this plan are free of gluten and gluten-containing ingredients, but to be safe, always double-check the labels of packaged foods and watch out for hidden sources of gluten, especially if you have celiac disease—a gluten allergy.Looking for more?See all of ourgluten-free meal plansandhealthy gluten-free recipes.Week 1How to Meal Prep Your Week of Meals:A little prep at the beginning of the week goes a long way to make your week ahead easy.Meal prep theZucchini Noodles with Quick Turkey Bolognesefor lunch on Days 2, 3, 4 and 5. Refrigerate in glassmeal prep containers.Make theEasy Loaded Baked Omelet Muffinsfor a grab-and-go breakfast on Days 2, 4, 5 and 6 and as snacks at other times this week. For easy cleanup, use reusable silicone muffin cups.Mix up a batch ofCitrus Vinaigretteto have throughout the week. For easy cleanup and storage make dressings in Mason jars.Make theAvocado-Yogurt Dipfor Days 1, 2, 3 and 4.Day 1Breakfast (231 calories)1 servingSteel-Cut Oatmeal1 cup raspberries1 tsp. brown sugarA.M. Snack (106 calories)1Easy Loaded Baked Omelet MuffinLunch (325 calories)1 servingQuick Creamy Tomato Cup-of-Soup1 cup sliced cucumber1/2 avocado, dicedToss cucumber and avocado with 1 tsp. each olive oil and red wine vinegar and a pinch of salt and pepper.P.M. Snack (121 calories)1 cup broccoli florets1/4 cupAvocado-Yogurt DipDinner (416 calories)1 servingCajun Salmon with Greek Yogurt Remoulade1 servingClassic Potato Salad1 cupSteamed Fresh Green BeansDaily Totals:1,199 calories, 68 g protein, 123 g carbohydrates, 35 g fiber, 54 g fat, 31 mg niacin, 8 mcg vitamin B12, 341 mcg folate, 1,608 mg sodium.Day 2Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (171 calories)1 cup raspberries2 Tbsp. unsalted dry-roasted peanutsLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (70 calories)1 cup broccoli florets1/4 cupAvocado-Yogurt DipDinner (370 calories)1 servingVegetarian Niçoise SaladDaily Totals:1,176 calories, 58 g protein, 105 g carbohydrates, 30 g fiber, 63 g fat, 22 mg niacin, 2 mcg vitamin B12, 329 mcg folate, 1,815 mg sodium.Day 3Breakfast (214 calories)1 servingSteel-Cut Oatmeal1 cup raspberries1 tsp. brown sugarA.M. Snack (101 calories)1 cup pearsLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (63 calories)2 celery stalks2 Tbsp.Avocado-Yogurt DipDinner (512 calories)1 servingPolenta Bowls with Roasted Vegetables & Fried Eggs1 servingWilted Spinach with GarlicDaily Totals:1,201 calories, 52 g protein, 164 g carbohydrates, 36 g fiber, 44 g fat, 19 mg niacin, 2 mcg vitamin B12, 535 mcg folate, 1,700 mg sodium.Day 4Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (64 calories)1 cup raspberriesLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (121 calories)1 cup broccoli florets1/4 cupAvocado-Yogurt DipDinner (430 calories)1 servingPhilly Cheesesteak Stuffed Peppers1 servingOven Baked Sweet Potato FriesDaily Totals:1,180 calories, 73 g protein, 112 g carbohydrates, 30 g fiber, 55 g fat, 29 mg niacin, 3 mcg vitamin B12, 307 mcg folate, 2,025 mg sodium.Day 5Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (209 calories)2 Tbsp. unsalted dry-roasted peanuts1 pearLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 appleP.M. Snack (64 calories)1 cup raspberriesDinner (352 calories)1 servingGluten-Free Eggplant Parmesan2 cups spinach1 Tbsp.Citrus Vinaigrette1/4 avocadoDaily Totals:1,190 calories, 54 g protein, 125 g carbohydrates, 36 g fiber, 59 g fat, 24 mg niacin, 2 mcg vitamin B12, 392 mcg folate, 1,633 mg sodium.Day 6Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (62 calories)1 cup blackberriesDinner (375 calories)1 servingThai-Inspired Pork & Rice Noodles with CucumbersMeal-Prep Tip:Prepare 1 hard-boiled egg for a morning snack tomorrow.Daily Totals:1,222 calories, 70 g protein, 125 g carbohydrates, 28 g fiber, 51 g fat, 27 mg niacin, 2 mcg vitamin B12, 258 mcg folate, 1,481 mg sodium.Day 7Breakfast (292 calories)1 servingTwo-Ingredient Banana Pancakes2 Tbsp. maple syrup1 cup raspberriesA.M. Snack (78 calories)1 hard-boiled eggPinch of salt and pepperLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (62 calories)1 cup blackberriesDinner (348 calories)1 servingBBQ Chicken Tacos with Red Cabbage Slaw1/3 cup low-sodium black beans, rinsedPinch of salt and pepperPinch of crushed red pepperDaily Totals:1,210 calories, 74 g protein, 143 g carbohydrates, 32 g fiber, 39 g fat, 27 mg niacin, 2 mcg vitamin B12, 211 mcg folate, 1,637 mg sodium.Week 2How to Meal Prep Your Week of Meals:A little prep at the beginning of the week goes a long way to make your week ahead easy.Meal prep theMeal-Prep Chili-Lime Chicken Bowlsfor lunch on Days 9, 10, 11 and 12. Refrigerate in glass meal prep containers.Mix up a batch ofCitrus Vinaigretteto have throughout the week. For easy cleanup and storage, make dressings in Mason jars.Day 8Breakfast (223 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries1 Tbsp. chopped walnutsA.M. Snack (62 calories)1 cup blackberriesLunch (339 calories)2 servingsTuna Salad Spread2 cups spinach1 Tbsp.Citrus VinaigretteP.M. Snack (64 calories)1 cup raspberriesDinner (509 calories)1 servingSalmon & Asparagus with Lemon-Garlic Butter Sauce3/4 cupBasic Quinoa2 cups mixed greens1 Tbsp.Citrus VinaigretteDaily Totals:1,197 calories, 83 g protein, 100 g carbohydrates, 34 g fiber, 57 g fat, 22 mg niacin, 7 mcg vitamin B12, 579 mcg folate, 1,027 mg sodium.Day 9Breakfast (223 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries1 Tbsp. chopped walnutsA.M. Snack (62 calories)1 cup blackberriesLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (64 calories)1 cup raspberriesDinner (462 calories)1 servingBarbecue Chicken Stuffed Baked Potatoes1 cup steamed spinachMeal-Prep Tip:Prepare 3 servings ofPeanut Butter Protein Overnight Oatsto have for breakfast on Days 10, 12 and 13.Daily Totals:1,224 calories, 92 g protein, 149 g carbohydrates, 35 g fiber, 35 g fat, 31 mg niacin, 2 mcg vitamin B12, 459 mcg folate, 1,405 mg sodium.Day 10Breakfast (368 calories)1 servingPeanut Butter Protein Overnight OatsA.M. Snack (21 calories)3/4 cup sliced red bell pepperLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (30 calories)1 plumDinner (387 calories)1 servingCheesy Spinach & Artichoke Stuffed Spaghetti Squash2 cups mixed greens1 Tbsp.Citrus Vinaigrette1/4 avocadoDaily Totals:1,219 calories, 56 g protein, 153 g carbohydrates, 36 g fiber, 49 g fat, 18 mg niacin, 2 mcg vitamin B12, 477 mcg folate, 1,450 mg sodium.Day 11Breakfast (223 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries1 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (77 calories)2 celery stalks2 tsp. peanut butterDinner (434 calories)1 servingTaco-Stuffed Zucchini1/4 cup pico de gallo2 Tbsp. sour creamDaily Totals:1,211 calories, 83 g protein, 107 g carbohydrates, 28 g fiber, 56 g fat, 22 mg niacin, 4 mcg vitamin B12, 304 mcg folate, 1,726 mg sodium.Day 12Breakfast (368 calories)1 servingPeanut Butter Protein Overnight OatsA.M. Snack (30 calories)1 plumLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (62 calories)1 cup blackberriesDinner (335 calories)1 servingChicken & Spinach Skillet Pasta with Lemon & ParmesanDaily Totals:1,208 calories, 73 g protein, 156 g carbohydrates, 31 g fiber, 37 g fat, 29 mg niacin, 2 mcg vitamin B12, 331 mcg folate, 1,307 mg sodium.Day 13Breakfast (368 calories)1 servingPeanut Butter Protein Overnight OatsA.M. Snack (64 calories)1 cup raspberriesLunch (323 calories)1 servingCucumber Turkey Sub SandwichP.M. Snack (62 calories)1 cup blackberriesDinner (383 calories)1 servingGrilled Pork Tenderloin with Peach Salsa2 cups mixed greens1 Tbsp.Citrus VinaigretteDaily Totals:1,200 calories, 71 g protein, 123 g carbohydrates, 36 g fiber, 53 g fat, 31 mg niacin, 3 mcg vitamin B12, 329 mcg folate, 1,283 mg sodium.Day 14Breakfast (336 calories)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1 cup raspberries2 Tbsp. chopped walnutsA.M. Snack (72 calories)1 cup broccoli florets2 Tbsp. hummusLunch (323 calories)1 servingCucumber Turkey Sub SandwichP.M. Snack (62 calories)1 cup blackberriesDinner (422 calories)1 servingSalmon Tacos with Pineapple Salsa1 servingBroiled MangoDaily Totals:1,215 calories, 71 g protein, 136 g carbohydrates, 30 g fiber, 49 g fat, 32 mg niacin, 6 mcg vitamin B12, 345 mcg folate, 1,326 mg sodium.You Made It!Great job following this gluten-free meal plan. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don’t miss our otherhealthy meal plans.Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

With 14 delicious days of healthy meals and snacks, this gluten-free meal plan makes it easy to stick to your diet. Over the course of this plan, you’ll get your fill of healthy whole foods—some that you’ll prep from scratch and others that you can buy from the store (see our Shopping Tips for finding the healthy gluten-free versions of packaged foods). The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate. And at 1,200 calories, this diet meal plan may set you up to lose up to 4 pounds over two weeks. Not trying to lose weight? See these gluten-free meal plans at1,500and2,000 calories.The recipes in this plan are free of gluten and gluten-containing ingredients, but to be safe, always double-check the labels of packaged foods and watch out for hidden sources of gluten, especially if you have celiac disease—a gluten allergy.Looking for more?See all of ourgluten-free meal plansandhealthy gluten-free recipes.Week 1How to Meal Prep Your Week of Meals:A little prep at the beginning of the week goes a long way to make your week ahead easy.Meal prep theZucchini Noodles with Quick Turkey Bolognesefor lunch on Days 2, 3, 4 and 5. Refrigerate in glassmeal prep containers.Make theEasy Loaded Baked Omelet Muffinsfor a grab-and-go breakfast on Days 2, 4, 5 and 6 and as snacks at other times this week. For easy cleanup, use reusable silicone muffin cups.Mix up a batch ofCitrus Vinaigretteto have throughout the week. For easy cleanup and storage make dressings in Mason jars.Make theAvocado-Yogurt Dipfor Days 1, 2, 3 and 4.Day 1Breakfast (231 calories)1 servingSteel-Cut Oatmeal1 cup raspberries1 tsp. brown sugarA.M. Snack (106 calories)1Easy Loaded Baked Omelet MuffinLunch (325 calories)1 servingQuick Creamy Tomato Cup-of-Soup1 cup sliced cucumber1/2 avocado, dicedToss cucumber and avocado with 1 tsp. each olive oil and red wine vinegar and a pinch of salt and pepper.P.M. Snack (121 calories)1 cup broccoli florets1/4 cupAvocado-Yogurt DipDinner (416 calories)1 servingCajun Salmon with Greek Yogurt Remoulade1 servingClassic Potato Salad1 cupSteamed Fresh Green BeansDaily Totals:1,199 calories, 68 g protein, 123 g carbohydrates, 35 g fiber, 54 g fat, 31 mg niacin, 8 mcg vitamin B12, 341 mcg folate, 1,608 mg sodium.Day 2Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (171 calories)1 cup raspberries2 Tbsp. unsalted dry-roasted peanutsLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (70 calories)1 cup broccoli florets1/4 cupAvocado-Yogurt DipDinner (370 calories)1 servingVegetarian Niçoise SaladDaily Totals:1,176 calories, 58 g protein, 105 g carbohydrates, 30 g fiber, 63 g fat, 22 mg niacin, 2 mcg vitamin B12, 329 mcg folate, 1,815 mg sodium.Day 3Breakfast (214 calories)1 servingSteel-Cut Oatmeal1 cup raspberries1 tsp. brown sugarA.M. Snack (101 calories)1 cup pearsLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (63 calories)2 celery stalks2 Tbsp.Avocado-Yogurt DipDinner (512 calories)1 servingPolenta Bowls with Roasted Vegetables & Fried Eggs1 servingWilted Spinach with GarlicDaily Totals:1,201 calories, 52 g protein, 164 g carbohydrates, 36 g fiber, 44 g fat, 19 mg niacin, 2 mcg vitamin B12, 535 mcg folate, 1,700 mg sodium.Day 4Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (64 calories)1 cup raspberriesLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 medium appleP.M. Snack (121 calories)1 cup broccoli florets1/4 cupAvocado-Yogurt DipDinner (430 calories)1 servingPhilly Cheesesteak Stuffed Peppers1 servingOven Baked Sweet Potato FriesDaily Totals:1,180 calories, 73 g protein, 112 g carbohydrates, 30 g fiber, 55 g fat, 29 mg niacin, 3 mcg vitamin B12, 307 mcg folate, 2,025 mg sodium.Day 5Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (209 calories)2 Tbsp. unsalted dry-roasted peanuts1 pearLunch (311 calories)1 servingZucchini Noodles with Quick Turkey Bolognese1 appleP.M. Snack (64 calories)1 cup raspberriesDinner (352 calories)1 servingGluten-Free Eggplant Parmesan2 cups spinach1 Tbsp.Citrus Vinaigrette1/4 avocadoDaily Totals:1,190 calories, 54 g protein, 125 g carbohydrates, 36 g fiber, 59 g fat, 24 mg niacin, 2 mcg vitamin B12, 392 mcg folate, 1,633 mg sodium.Day 6Breakfast (254 calories)1 servingEasy Loaded Baked Omelet Muffins1/2 cup blueberriesA.M. Snack (101 calories)1 medium pearLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (62 calories)1 cup blackberriesDinner (375 calories)1 servingThai-Inspired Pork & Rice Noodles with CucumbersMeal-Prep Tip:Prepare 1 hard-boiled egg for a morning snack tomorrow.Daily Totals:1,222 calories, 70 g protein, 125 g carbohydrates, 28 g fiber, 51 g fat, 27 mg niacin, 2 mcg vitamin B12, 258 mcg folate, 1,481 mg sodium.Day 7Breakfast (292 calories)1 servingTwo-Ingredient Banana Pancakes2 Tbsp. maple syrup1 cup raspberriesA.M. Snack (78 calories)1 hard-boiled eggPinch of salt and pepperLunch (430 calories)1 servingMason Jar Power Salad with Chickpeas & TunaP.M. Snack (62 calories)1 cup blackberriesDinner (348 calories)1 servingBBQ Chicken Tacos with Red Cabbage Slaw1/3 cup low-sodium black beans, rinsedPinch of salt and pepperPinch of crushed red pepperDaily Totals:1,210 calories, 74 g protein, 143 g carbohydrates, 32 g fiber, 39 g fat, 27 mg niacin, 2 mcg vitamin B12, 211 mcg folate, 1,637 mg sodium.Week 2How to Meal Prep Your Week of Meals:A little prep at the beginning of the week goes a long way to make your week ahead easy.Meal prep theMeal-Prep Chili-Lime Chicken Bowlsfor lunch on Days 9, 10, 11 and 12. Refrigerate in glass meal prep containers.Mix up a batch ofCitrus Vinaigretteto have throughout the week. For easy cleanup and storage, make dressings in Mason jars.Day 8Breakfast (223 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries1 Tbsp. chopped walnutsA.M. Snack (62 calories)1 cup blackberriesLunch (339 calories)2 servingsTuna Salad Spread2 cups spinach1 Tbsp.Citrus VinaigretteP.M. Snack (64 calories)1 cup raspberriesDinner (509 calories)1 servingSalmon & Asparagus with Lemon-Garlic Butter Sauce3/4 cupBasic Quinoa2 cups mixed greens1 Tbsp.Citrus VinaigretteDaily Totals:1,197 calories, 83 g protein, 100 g carbohydrates, 34 g fiber, 57 g fat, 22 mg niacin, 7 mcg vitamin B12, 579 mcg folate, 1,027 mg sodium.Day 9Breakfast (223 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries1 Tbsp. chopped walnutsA.M. Snack (62 calories)1 cup blackberriesLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (64 calories)1 cup raspberriesDinner (462 calories)1 servingBarbecue Chicken Stuffed Baked Potatoes1 cup steamed spinachMeal-Prep Tip:Prepare 3 servings ofPeanut Butter Protein Overnight Oatsto have for breakfast on Days 10, 12 and 13.Daily Totals:1,224 calories, 92 g protein, 149 g carbohydrates, 35 g fiber, 35 g fat, 31 mg niacin, 2 mcg vitamin B12, 459 mcg folate, 1,405 mg sodium.Day 10Breakfast (368 calories)1 servingPeanut Butter Protein Overnight OatsA.M. Snack (21 calories)3/4 cup sliced red bell pepperLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (30 calories)1 plumDinner (387 calories)1 servingCheesy Spinach & Artichoke Stuffed Spaghetti Squash2 cups mixed greens1 Tbsp.Citrus Vinaigrette1/4 avocadoDaily Totals:1,219 calories, 56 g protein, 153 g carbohydrates, 36 g fiber, 49 g fat, 18 mg niacin, 2 mcg vitamin B12, 477 mcg folate, 1,450 mg sodium.Day 11Breakfast (223 calories)1 cup nonfat plain Greek yogurt1/2 cup blueberries1 Tbsp. chopped walnutsA.M. Snack (64 calories)1 cup raspberriesLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (77 calories)2 celery stalks2 tsp. peanut butterDinner (434 calories)1 servingTaco-Stuffed Zucchini1/4 cup pico de gallo2 Tbsp. sour creamDaily Totals:1,211 calories, 83 g protein, 107 g carbohydrates, 28 g fiber, 56 g fat, 22 mg niacin, 4 mcg vitamin B12, 304 mcg folate, 1,726 mg sodium.Day 12Breakfast (368 calories)1 servingPeanut Butter Protein Overnight OatsA.M. Snack (30 calories)1 plumLunch (413 calories)1 servingMeal-Prep Chili-Lime Chicken BowlsP.M. Snack (62 calories)1 cup blackberriesDinner (335 calories)1 servingChicken & Spinach Skillet Pasta with Lemon & ParmesanDaily Totals:1,208 calories, 73 g protein, 156 g carbohydrates, 31 g fiber, 37 g fat, 29 mg niacin, 2 mcg vitamin B12, 331 mcg folate, 1,307 mg sodium.Day 13Breakfast (368 calories)1 servingPeanut Butter Protein Overnight OatsA.M. Snack (64 calories)1 cup raspberriesLunch (323 calories)1 servingCucumber Turkey Sub SandwichP.M. Snack (62 calories)1 cup blackberriesDinner (383 calories)1 servingGrilled Pork Tenderloin with Peach Salsa2 cups mixed greens1 Tbsp.Citrus VinaigretteDaily Totals:1,200 calories, 71 g protein, 123 g carbohydrates, 36 g fiber, 53 g fat, 31 mg niacin, 3 mcg vitamin B12, 329 mcg folate, 1,283 mg sodium.Day 14Breakfast (336 calories)1 servingTwo-Ingredient Banana Pancakes1 Tbsp. maple syrup1 cup raspberries2 Tbsp. chopped walnutsA.M. Snack (72 calories)1 cup broccoli florets2 Tbsp. hummusLunch (323 calories)1 servingCucumber Turkey Sub SandwichP.M. Snack (62 calories)1 cup blackberriesDinner (422 calories)1 servingSalmon Tacos with Pineapple Salsa1 servingBroiled MangoDaily Totals:1,215 calories, 71 g protein, 136 g carbohydrates, 30 g fiber, 49 g fat, 32 mg niacin, 6 mcg vitamin B12, 345 mcg folate, 1,326 mg sodium.You Made It!Great job following this gluten-free meal plan. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don’t miss our otherhealthy meal plans.

With 14 delicious days of healthy meals and snacks, this gluten-free meal plan makes it easy to stick to your diet. Over the course of this plan, you’ll get your fill of healthy whole foods—some that you’ll prep from scratch and others that you can buy from the store (see our Shopping Tips for finding the healthy gluten-free versions of packaged foods). The meals and snacks in this plan will have you feeling energized, satisfied and good about what’s on your plate. And at 1,200 calories, this diet meal plan may set you up to lose up to 4 pounds over two weeks. Not trying to lose weight? See these gluten-free meal plans at1,500and2,000 calories.

The recipes in this plan are free of gluten and gluten-containing ingredients, but to be safe, always double-check the labels of packaged foods and watch out for hidden sources of gluten, especially if you have celiac disease—a gluten allergy.

Looking for more?See all of ourgluten-free meal plansandhealthy gluten-free recipes.

Week 1

How to Meal Prep Your Week of Meals:

A little prep at the beginning of the week goes a long way to make your week ahead easy.

Cajun Salmon with Greek Yogurt Remoulade

Breakfast (231 calories)

A.M. Snack (106 calories)

Lunch (325 calories)

Toss cucumber and avocado with 1 tsp. each olive oil and red wine vinegar and a pinch of salt and pepper.

P.M. Snack (121 calories)

Dinner (416 calories)

Daily Totals:1,199 calories, 68 g protein, 123 g carbohydrates, 35 g fiber, 54 g fat, 31 mg niacin, 8 mcg vitamin B12, 341 mcg folate, 1,608 mg sodium.

Vegetarian Niçoise Salad

Breakfast (254 calories)

A.M. Snack (171 calories)

Lunch (311 calories)

P.M. Snack (70 calories)

Dinner (370 calories)

Daily Totals:1,176 calories, 58 g protein, 105 g carbohydrates, 30 g fiber, 63 g fat, 22 mg niacin, 2 mcg vitamin B12, 329 mcg folate, 1,815 mg sodium.

Polenta Bowl with roasted veggies and a fried etgg

Breakfast (214 calories)

A.M. Snack (101 calories)

P.M. Snack (63 calories)

Dinner (512 calories)

Daily Totals:1,201 calories, 52 g protein, 164 g carbohydrates, 36 g fiber, 44 g fat, 19 mg niacin, 2 mcg vitamin B12, 535 mcg folate, 1,700 mg sodium.

Philly Cheesesteak Stuffed Peppers

A.M. Snack (64 calories)

Dinner (430 calories)

Daily Totals:1,180 calories, 73 g protein, 112 g carbohydrates, 30 g fiber, 55 g fat, 29 mg niacin, 3 mcg vitamin B12, 307 mcg folate, 2,025 mg sodium.

Gluten-Free Eggplant Parmesan

A.M. Snack (209 calories)

P.M. Snack (64 calories)

Dinner (352 calories)

Daily Totals:1,190 calories, 54 g protein, 125 g carbohydrates, 36 g fiber, 59 g fat, 24 mg niacin, 2 mcg vitamin B12, 392 mcg folate, 1,633 mg sodium.

pork and rice noodle dish

Lunch (430 calories)

P.M. Snack (62 calories)

Dinner (375 calories)

Meal-Prep Tip:Prepare 1 hard-boiled egg for a morning snack tomorrow.

Daily Totals:1,222 calories, 70 g protein, 125 g carbohydrates, 28 g fiber, 51 g fat, 27 mg niacin, 2 mcg vitamin B12, 258 mcg folate, 1,481 mg sodium.

BBQ Chicken Tacos with Red Cabbage Slaw

Breakfast (292 calories)

A.M. Snack (78 calories)

Dinner (348 calories)

Daily Totals:1,210 calories, 74 g protein, 143 g carbohydrates, 32 g fiber, 39 g fat, 27 mg niacin, 2 mcg vitamin B12, 211 mcg folate, 1,637 mg sodium.

Week 2

Salmon & Asparagus with Lemon-Garlic Butter Sauce

Breakfast (223 calories)

A.M. Snack (62 calories)

Lunch (339 calories)

Dinner (509 calories)

Daily Totals:1,197 calories, 83 g protein, 100 g carbohydrates, 34 g fiber, 57 g fat, 22 mg niacin, 7 mcg vitamin B12, 579 mcg folate, 1,027 mg sodium.

barbecue chicken stuffee baked potatoes

Lunch (413 calories)

Dinner (462 calories)

Meal-Prep Tip:Prepare 3 servings ofPeanut Butter Protein Overnight Oatsto have for breakfast on Days 10, 12 and 13.

Daily Totals:1,224 calories, 92 g protein, 149 g carbohydrates, 35 g fiber, 35 g fat, 31 mg niacin, 2 mcg vitamin B12, 459 mcg folate, 1,405 mg sodium.

Cheesy Spinach-&-Artichoke Stuffed Spaghetti Squash

Breakfast (368 calories)

A.M. Snack (21 calories)

P.M. Snack (30 calories)

Dinner (387 calories)

Daily Totals:1,219 calories, 56 g protein, 153 g carbohydrates, 36 g fiber, 49 g fat, 18 mg niacin, 2 mcg vitamin B12, 477 mcg folate, 1,450 mg sodium.

Taco-Stuffed Zucchini

P.M. Snack (77 calories)

Dinner (434 calories)

Daily Totals:1,211 calories, 83 g protein, 107 g carbohydrates, 28 g fiber, 56 g fat, 22 mg niacin, 4 mcg vitamin B12, 304 mcg folate, 1,726 mg sodium.

Chicken Spinach Skillet Pasta with Lemon & Parmesan

A.M. Snack (30 calories)

Dinner (335 calories)

Daily Totals:1,208 calories, 73 g protein, 156 g carbohydrates, 31 g fiber, 37 g fat, 29 mg niacin, 2 mcg vitamin B12, 331 mcg folate, 1,307 mg sodium.

grilled pork tenderloin with peach salsa

Lunch (323 calories)

Dinner (383 calories)

Daily Totals:1,200 calories, 71 g protein, 123 g carbohydrates, 36 g fiber, 53 g fat, 31 mg niacin, 3 mcg vitamin B12, 329 mcg folate, 1,283 mg sodium.

Salmon Tacos with Pineapple Salsa

Breakfast (336 calories)

A.M. Snack (72 calories)

Dinner (422 calories)

Daily Totals:1,215 calories, 71 g protein, 136 g carbohydrates, 30 g fiber, 49 g fat, 32 mg niacin, 6 mcg vitamin B12, 345 mcg folate, 1,326 mg sodium.

Great job following this gluten-free meal plan. Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational. Keep up the good work and don’t miss our otherhealthy meal plans.

Was this page helpful?Thanks for your feedback!Tell us why!OtherSubmit

Was this page helpful?

Thanks for your feedback!

Tell us why!OtherSubmit

Tell us why!