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Gluten-Free Meal Plan

A free 7-day gluten-free meal plan with easy recipes and common ingredients from any grocery store. Load it into your weekly planner, print a PDF, or shop from the grocery list.

This seven-day gluten-free plan uses naturally GF or tagged recipes with everyday ingredients — no specialty flours required for most meals. Every recipe is tagged gluten-free in our catalog and uses common pantry staples.

Avg calories
1,485.6 / day
Meals planned
28
Grocery lines
93
Plan length
7 days

7-day meal calendar

Breakfast, lunch, dinner, and snack for each day — every recipe is gluten-free with accessible ingredients.

Nutrition breakdown

Totals for the full week and daily averages across all 28 planned meals (4 per day).

Calories

1,485.6 cal/day

10,399.0 cal weekly

Protein

92.3 g/day

646.0 g weekly

Carbs

88.7 g/day

621.0 g weekly

Fat

80.6 g/day

564.1 g weekly

NutrientDaily avgWeekly total
Calories1,485.6 cal10,399.0 cal
Protein92.3 g646.0 g
Carbs88.7 g621.0 g
Fat80.6 g564.1 g

Grocery list

93 items aggregated from all 28 recipes, grouped by store aisle. Load the plan to check items off in the interactive planner.

Produce

  • bananas5 whole
  • frozen hash brown potatoes2 package
  • garlic powder1 tsp
  • granny smith apples2 whole
  • green onion2 whole
  • ground pepper1 tsp
  • lettuce1 whole
  • mashed potatoes5 cup
  • onion6 whole
  • onion powder1 tsp
  • potatoes5 whole

Meat & Seafood

  • bacon8 slice
  • bacon bits6 3/8 tbsp
  • boneless chicken breast1 1/2 lb
  • bulk sausage1 lb
  • canadian bacon8 slice
  • cooked pork8 whole
  • ground beef3 1/2 lb
  • lean ground beef1 1/4 lb
  • pork chops8 whole
  • pork steak2 whole

Dairy & Eggs

  • blue cheese3 oz
  • butter7 stick
  • cheese2 lb
  • cheesecake flavor instant pudding and pie filling mix1 package
  • eggs56 whole
  • milk2 quart
  • mozzarella cheese3 oz
  • natural-style peanut butter1 stick
  • skim milk1 quart
  • sour cream2.58 cup
  • strawberry yogurt1 whole
  • whipping cream3/8 cup

Bakery

  • hoagie rolls4 whole
  • kaiser rolls4 whole
  • rolls4 whole

Pantry

  • balsamic vinegar3 tbsp
  • barbecue sauce12 tbsp
  • brown sugar4 tbsp
  • dark red kidney beans2 can
  • fat-free sugar-free instant chocolate pudding mix8 tbsp
  • heinz 57 steak sauce9 1/8 tbsp
  • hot sauce0.57 tbsp
  • light brown sugar2 1/4 tbsp
  • no-sugar-added fudge pop4 cup
  • olive oil8 tbsp
  • pecans11 1/4 tbsp
  • pizza sauce5 1/3 tbsp
  • sugar3.83 tbsp
  • tuna packed in oil1 1/2 cup
  • white vinegar4 tbsp

Spices

  • coarse salt2 tsp
  • fresh ground black pepper2 tsp
  • garlic salt0.8 tsp
  • ground black pepper2 tsp
  • pepper1 tsp
  • salt2 tsp
  • salt & freshly ground black pepper1 tsp
  • salt & pepper0.8 tsp
  • seasoning salt1 tbsp

Other

  • bologna10 oz
  • celery3 stalk
  • chives2 whole
  • cocoa4 tbsp
  • coffee2 3/4 cup
  • creme fraiche2 tbsp
  • dried cranberries1 whole
  • dried tarragon1 tbsp
  • english muffins4 whole
  • fat-free cool whip8 tbsp
  • fresh strawberries6 oz
  • green seedless grapes3 cup
  • ground coffee2 tbsp
  • ham12.8 tbsp
  • hamburger1 1/4 lb
  • hot water1 quart
  • ice cubes59 whole
  • italian salad dressing5 1/3 tbsp
  • ketchup9 1/8 tbsp
  • light whipped topping2 2/3 tbsp
  • mayonnaise1 1/2 cup
  • miniature marshmallow1/3
  • mint sprig1 sprig
  • mixed salad greens1 whole
  • orange juice concentrate1 1/3 cup
  • spray cooking spray4 spray
  • sweet pickle relish2 1/4 tbsp
  • toast4 whole
  • vanilla1 3/4 tbsp
  • vanilla extract2 tsp
  • vinaigrette dressing1 whole
  • water4 1/2 quart
  • whipped topping4 oz

Who this plan is for

Households avoiding gluten who want a mapped-out week without complicated substitutions. Always check labels on packaged ingredients. Load the plan and swap meals as needed. For a related option, see our vegetarian meal plan.