Monday, March 11, 2013

My Five Day Gluten-Free Meal Plan

Ever since I started eating gluten-free this past November, I've had to be much more conscious about the food I eat. Not because I'm counting calories or hoping to lose weight, but because I feel better when I omit certain foods. Naturally, gluten and wheat are two foods/ingredients that I have found to have negative effects on my overall health and well being. 

I have an intense love of cooking, so when I made the decision to cut gluten from my diet, I knew that some adjustments would be necessary. I accepted the challenge! But I soon realized that it wasn't nearly as difficult as I expected. It also required me to meal plan for the week ahead.

I know that meal-planning can be difficult, especially if you are new to eating gluten-free. I thought I'd share my 5 day meal plan! I have found that planning ahead keeps us on track and organized, both with our budget and staying healthy.

This week's gluten-free meal plan:

  • Breakfast: Strawberries with goat cheese and honey
  • Lunch: Spinach salad with tomatoes, banana peppers, and red onion with balsamic vinaigrette
  • Snacks: Honey banana smoothie // cocoa roasted almonds (I buy Emerald brand)
  • Dinner: Jerk chicken with pineapple salsa and coconut rice
  • Breakfast: Gluten-free banana nut muffins (I use Pamela's baking mix)
  • Lunch: Hummus and avocado tacos 
  • Snacks: Snyder's gluten-free pretzels with hummus // Honeycrisp apples and honey
  • Dinner: G-free pasta with sausage, spinach, mushrooms, and asparagus in Cabernet-Garlic sauce
  • Breakfast: Scrambled eggs with spinach and Parmesan cheese
  • Lunch: Puerto Rican rice and beans
  • Snacks: Snickerdoodle Chex mix (sugar, cinnamon, chocolate chex cereal, popped popcorn, butter)
  • Dinner: Chicken with avocado-cilantro cream, fresh mango, and jasmine rice
  • Breakfast: Smoothie (frozen raspberries, strawberries, greek yogurt, coconut water)
  • Lunch: Leftovers from previous dinner
  • Snacks: Ore-Ida zesty fries // banana popsicles 
  • Dinner: Roasted veggie and black bean rice bowls 
Happy planning!


  1. wow. so healthy post! I am thinking of starting to live a gluten-free diet

    1. I would highly recommend it. The majority of the wheat we consume is genetically modified if not severely altered and stripped of any nutrients by the time it arrives in the grocery store. While it's helped me, make sure you do research before jumping into it. You want to make sure that you're still getting your fiber and nutrients in other ways if you're going to cut out wheat :)

  2. Strawberries with goat cheese and honey?!?! Sounds amazing! Beautiful pics too!

  3. Wow! I admire you for living a gluten-free diet. I just want to ask, what happens on Weekends? And if you all of a sudden eat out outside? :)

    Beautiful photos, by the way! :D

    1. I probably should have mentioned weekends in this post! Haha. Usually on Sundays we have dinner with our families, so our dinners are taken care of. Saturdays are usually leftovers or a meal comprised on whatever is in the house. We get a little lazy on the weekends... :)

  4. I am not gluten free, but I have definitely been trying to incorporate more of these foods into my diet!


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