Gluten-free meal plan, no wheat, no guesswork.
A gluten-free diet leaves out wheat, barley and rye. Here is a week at about 1,700 calories a day, built on rice, quinoa, potatoes, corn and certified gluten-free oats, with notes on cross-contact. Alma can fit it to your goal.
Built from NIDDK celiac guidance and FDA labeling advice.
The rules
Three habits that keep the week safe
Base meals on gluten-free foods
Rice, quinoa, corn, potatoes, beans and certified oats.
Watch cross-contact at home
Keep gluten-free foods apart from foods that contain gluten.
Get tested before you stop gluten
Celiac tests need gluten in your diet to work.
Sample week
Seven days of gluten-free meals
About 1,650 to 1,800 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastQuinoa porridge with berries¾ cup cooked quinoa, 1 cup milk, 1 cup strawberries, 1 tbsp almond butter
LunchBrown rice and lentil bowl1 cup cooked brown rice, 1 cup cooked lentils, 2 cups spinach, 1 tbsp olive oil, lemon
SnackRice cakes with peanut butter and banana2 brown rice cakes, 1 tbsp peanut butter, 1 banana
DinnerBaked chicken with polenta and green beans5 oz chicken breast, 1 cup cooked polenta, 1 cup green beans, 2 tsp olive oil
About 1,790 kcal97 g protein40 g fiber
Day 2Tuesday
- BreakfastSweet potato hash with eggs1 cup sweet potato cubes, 2 eggs, 1 cup spinach, 1 tsp olive oil
- LunchTuna, potato and green bean salad1 can tuna, 1 cup boiled potatoes, 1 cup green beans, 1 tbsp olive oil, lemon
- SnackYogurt with kiwi, chia and pumpkin seeds¾ cup Greek yogurt, 1 kiwi, 1 tbsp chia seeds, 1 tbsp pumpkin seeds
- DinnerShrimp fried rice with peas5 oz cooked shrimp, 1 cup cooked rice, ½ cup peas, 1 cup carrots, 1 tbsp sesame oil, 1 oz peanuts, gluten-free soy sauce
About 1,700 kcal116 g protein28 g fiber
Day 3Wednesday
- BreakfastCertified gluten-free oats with banana½ cup certified gluten-free oats, 1 cup milk, 1 banana, 1 tbsp walnuts
- LunchQuinoa, chickpea and herb salad¾ cup cooked quinoa, ¾ cup chickpeas, parsley, tomato, cucumber, 1 tbsp olive oil
- SnackPear with pumpkin seeds1 pear, 2 tbsp pumpkin seeds
- DinnerSalmon with rice noodles and broccoli5 oz cooked salmon, 1 cup cooked rice noodles, 2 cups broccoli, 1 tbsp sesame oil
About 1,790 kcal79 g protein36 g fiber
Day 4Thursday
- BreakfastCottage cheese, banana and cinnamon1 cup cottage cheese, 1 banana, 1 tbsp ground flax
- LunchChicken, avocado and rice salad4 oz cooked chicken, 1 cup cooked brown rice, ½ avocado, tomato, 2 tsp olive oil
- SnackDark chocolate and walnuts1 oz dark chocolate, ½ oz walnuts
- DinnerCod with mashed potatoes and kale6 oz cod, 1 cup mashed potatoes, 2 cups kale, 2 tsp butter
About 1,660 kcal115 g protein28 g fiber
Day 5Friday
- BreakfastEggs with spinach and sweet potato2 eggs, 1 cup sweet potato cubes, 2 cups spinach, 1 tsp olive oil
- LunchBlack bean and corn salad1 cup black beans, ½ cup corn, tomato, ¼ avocado, 1 tbsp olive oil, lime
- SnackRice pudding with berries and almonds½ cup rice pudding, ½ cup strawberries, 1 oz almonds
- DinnerTurkey and vegetable stir-fry with rice5 oz cooked turkey breast, 2 cups vegetables, 1 cup cooked rice, 1 tbsp canola oil, gluten-free tamari
About 1,730 kcal92 g protein33 g fiber
Day 6Saturday
- BreakfastZucchini and egg skillet with feta2 eggs, 1 cup zucchini, 1 cup tomatoes, 1 oz feta, 1 tsp olive oil
- LunchSalmon rice bowl with edamame4 oz cooked salmon, 1 cup cooked rice, cucumber, ½ cup edamame, 1 tbsp gluten-free tamari, 1 tsp sesame oil
- SnackYogurt with grapes and walnuts¾ cup Greek yogurt, 1 cup grapes, ½ oz walnuts
- DinnerStuffed peppers with quinoa and beans2 bell pepper halves, ½ cup cooked quinoa, ¾ cup black beans, 1 oz cheddar, ¾ cup marinara
About 1,760 kcal109 g protein32 g fiber
Day 7Sunday
- BreakfastFrittata with potatoes and peppers2 eggs, 1 cup potatoes, 1 cup peppers, 1 oz Parmesan, 1 tsp olive oil
- LunchRice noodle salad with shrimp4 oz cooked shrimp, 1 cup cooked rice noodles, carrot, cucumber, 1 tbsp peanuts, lime dressing
- SnackBanana with almond butter1 banana, 1 tbsp almond butter
- DinnerChicken and chickpea tagine with rice4 oz cooked chicken thigh, ¾ cup chickpeas, 1 cup tomatoes, ½ cup cooked rice, 2 tsp olive oil
About 1,680 kcal105 g protein26 g fiber
Shopping list
What to buy
Most days
ProteinChicken, turkey, salmon, cod, shrimp, canned tuna, eggschicken breastsalmonegg
Now and then
Look for a gluten-free label on oats, flour, rice cakes and snacks.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a gluten-free diet?
Rice, quinoa, corn, potatoes, buckwheat, millet, teff, certified gluten-free oats, beans, vegetables, fruit, meat, fish, eggs and dairy. A gluten-free diet leaves out wheat, barley and rye, and anything made from them.
Which grains contain gluten?
Wheat, barley and rye contain gluten, and so do spelt, farro, couscous, bulgur and most bread, pasta and crackers. Rice, quinoa, corn, buckwheat, millet, sorghum, teff and certified gluten-free oats do not. The FDA sets the rules for gluten-free labels.
Are oats gluten-free?
Oats do not contain gluten themselves, but they can pick up gluten from wheat during growing or processing. Buy oats labeled gluten-free, as this week does. The NIDDK says research suggests most people with celiac disease can safely eat moderate amounts of oats. Ask your clinician.
How do I avoid cross-contact at home?
The NIDDK describes cross-contact as gluten-containing foods coming into contact with gluten-free foods. At home, a separate toaster, clean cutting boards and utensils, and separate spreads can help. Ask your clinician or dietitian for steps that fit your kitchen.
How many calories is this meal plan?
About 1,650 to 1,800 calories a day, with 80 to 115 g of protein and 26 to 40 g of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Should I go gluten-free before getting tested?
No. The NIDDK says that if you avoid gluten before you have testing, the results may not be accurate. Ask your clinician before you cut gluten out. A gluten-free diet is the main way to manage celiac disease once it is confirmed.
How does Alma help with a gluten-free plan?
Set your diet to gluten-free in the plan quiz and Alma builds a week around your goal and the foods you like. Log a meal by photo, voice or text in about 10 seconds, and each one gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
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