Gluten Free Meal Plan For Weight Loss

A meal plan is just what it sounds like - a list of meals and snacks you’ll make and eat in the next few days or weeks.

That helps you know exactly what ingredients you’ll need and what to add to your shopping list, and it saves you time every day that you’d spend on figuring out what to eat. It also helps if you want to meal prep some foods.

If you’re gluten-free, meal plans can be especially useful.

When you’re gluten-free, there are certain factors you need to consider (like which foods you can’t have), so planning ahead can really save you so much time.

So, if you’re trying to lose weight and you want to start a gluten-free diet because of weight loss, or if you can’t eat gluten because of celiac disease or some health reasons, making a healthy gluten-free meal plan for yourself can be very time-saving.

To help take the burden off your shoulders, I’m creating this healthy and nutritious weight loss meal plan specifically for those of you that are on a gluten-free diet.

This 3-day gluten-free diet plan can be used as inspiration for a healthy diet plan you can create for yourself, for all of the other days!

Eating gluten free foods doesn’t have to be bland or boring, and I’m going to show you that now!

And just note, gluten is a protein found in wheat, rye, barley, and triticale. Veggies, meats, fruits, dairy products - all of that is usually gluten-free. However, make sure you read the labels when you’re buying any packaged foods, just to be safe. There are many gluten-free options and versions of foods that aren’t typically gluten-free, so you can find those, but make sure you read the label always.

Gluten Free Meal Plan For Weight Loss

Day 1

Breakfast

Breakfast Scramble with 2 Eggs

310 calories

• 2 cups Leafy greens, spinach, raw - 14 calories

• ½ Onion, yellow - 27.5 calories

• ½ Bell pepper, orange - 12 calories

• ⅓ cup Cheese, shredded, mozzarella - 112 calories

• 2 Egg, large - 144 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions:

1. Chop onion & bell pepper.

2. Spray a pan with an oil spray.

3. Stir fry onion and bell pepper ~5 minutes on medium heat.

4. Crack in eggs for ~2 minutes, until egg has mostly cooked through.

5. Add spinach and cheese ~1 minute, or until spinach has wilted.

6. Top with seasonings.

7. No dairy? Use a dairy-free cheese, avocado, or oil.

Lunch

Garlic Salmon and Broccoli

268 calories

• 2 cups Broccoli - 62 calories

• 4 oz Salmon fillet - 200 calories

• 1 tsp Sesame seeds (tsp) - 6 calories

• 1 Garlic salt, dash - 0 calories

• 2 tsp Garlic, minced (tsp) - 0 calories

• 2 slice Lemon, slice - 0 calories

Instructions:

1. Preheat oven to 400 degrees F.

2. Line baking sheet with parchment paper or tin foil.

3. In a bowl, mix raw broccoli with minced garlic.

4. Add salmon and broccoli to baking sheet. Top with garlic salt.

5. Bake salmon & broccoli for 20 minutes, or until salmon flakes easily. 

6. Squeeze lemon on top of broccoli & salmon once cooked.

Snack

Kale Chips

85 calories

• 4 cups Leafy greens, kale, raw - 60 calories

• 1 Tbsp Cheese, Parmesan, grated (Tbsp) - 25 calories

• 1 Garlic salt, dash - 0 calories

Instructions:

1. Preheat an oven to 350 degrees.

2. Spray kale with an oil spray in a bowl and add sat and cheese, mix around.

3. Line a baking sheet with parchment paper.

4. Bake until the edges brown but are not burnt, 10 to 15 minutes.

Dinner

Eggplant Parm

287 calories

• 1 cup Eggplant slices - 35 calories

• ½ cup Tomatoes, canned, crushed - 25 calories

• ⅓ cup Cheese, shredded, mozzarella - 112 calories

• ⅓ cup Cheese, Parmesan, grated (cups) - 115 calories

• 1 Pepper, dash - 0 calories

• 1 Basil, dash - 0 calories

• 1 Oregano, dash - 0 calories

Instructions:

1. Preheat oven to 400 degrees

2. This recipe works best when making 2-3 servings at one time

3. Note: 1 whole eggplant is about 2 cups of sliced eggplant

4. Spray pan with an oil spray; cook eggplant slices for ~2 minutes on each side on medium heat

5. Spray casserole dish with an oil spray

6. Layer tomatoes, eggplant slices, shredded mozzarella cheese and grated Parmesan cheese

7. Bake for 25 minutes

Day 2

Breakfast

Broccoli Frittata

271 calories

• 2 Egg, large - 144 calories

• ¼ cup Cheese, shredded, mozzarella - 84 calories

• ½ cup Broccoli - 15.5 calories

• ½ Onion, yellow - 27.5 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions:

1. This recipe works best when making 2-3 servings at once, so double or triple the ingredients above and then divide the frittata into 2 or 3 equal-sized servings.

2. Preheat the oven to 350 degrees F.

3. Spray a pan with an oil spray.

4. Add in veggies (chopped), stir-fry for 6-7 minutes on low heat.

5. Crack eggs into a bowl, whisk with a fork, add in cheese and seasonings.

6. Spray an oven-safe pan (e.g. cast iron skillet) with an oil spray.

7. Add in veggies to the oven-safe pan.

8. Add in eggs & cheese mixture to the oven-safe pan.

9. Bake for 25 minutes, or until eggs have cooked through.

10. No dairy? Use bacon bits or oil.

Lunch

Avocado, Tomato and Balsamic Chicken

Since you need to intake healthy fat, avocados are a great source of that (another great source of healthy fats is olive oil, btw)! And this might be my favorite gluten free recipe, so definitely try it out!

386 calories

• 6 oz Chicken breast, boneless, skinless, raw - 190 calories

• ½ Avocado, small - 116.5 calories

• 1 Tomato, medium - 22 calories

• 2 cups Leafy greens, lettuce, raw - 10 calories

• 1 Salt, dash - 0 calories

• 1 Tbsp Balsamic glaze - 30 calories

• 1 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) - 17.5 calories

Instructions:

1. Spray pan with an oil spray.

2. Sear chicken (cook) for 2 minutes on each side, at low heat.

3. Cook for another 5 minutes on each side, at low heat.

4. Chop tomato and avocado into small pieces.

5. Add mixture on chicken breast and drizzle with balsamic glaze.

6. Make side salad with lettuce and vinaigrette.

7. Add salt to chicken and salad.

8. No chicken? Use tofu.

9. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

Snack

Veggies and Guac

161 calories

• 1 cup Carrots, baby - 45 calories

• 1 cup Celery stalks, chopped in half - 16 calories

• 1 Guacamole, single-serving packet - 100 calories

Instructions:

1. Dip veggies into guac

Not a fan of guacamole? Swap it out for a hummus dip made from a blend of black beans or chickpeas. I like this simple recipe from registered dietitians. It’s vegan and gluten-free!

Dinner

Baked Salmon and Egg Salad

480 calories

• 1 Egg, large - 72 calories

• 4 oz Salmon fillet - 200 calories

• ½ Avocado, small - 116.5 calories

• 1 Cucumber, small - 32 calories

• ½ cup Celery stalks, chopped in half - 8 calories

• ½ cup Tomatoes, grape - 16 calories

• 2 Tbsp Vinaigrette, light (less than 50 calories per 2 Tbsp) - 35 calories

• 1 Everything bagel seasoning, dash - 0 calories

Instructions:

1. Preheat oven to 400 degrees. Line baking sheet with parchment paper & spray with oil spray.

2. Bake salmon for 15-20 minutes, or until flakes easily.

3. Hard boil egg while salmon is cooking.

4. Chop celery, cucumber, avocado, and tomatoes.

5. Combine all ingredients.

6. Note: I like Trader Joe’s fat free vinaigrette – but Paul Newman, Whole Foods, etc. all have good light dressings.

Day 3

Breakfast

No-Egg Breakfast Scramble with Cheese

166 calories

• 2 cups Leafy greens, spinach, raw - 14 calories

• ½ Onion, yellow - 27.5 calories

• ½ Bell pepper, orange - 12 calories

• ⅓ cup Cheese, shredded, mozzarella - 112 calories

• 1 Salt, dash - 0 calories

• 1 Pepper, dash - 0 calories

Instructions:

1. Chop onion & bell pepper.

2. Spray a pan with an oil spray.

3. Stir fry onion and bell pepper ~5 minutes on medium heat.

4. Add spinach and cheese ~1 minute, or until spinach has wilted.

5. Top with seasonings.

6. No dairy? Use a dairy-free cheese, avocado, or oil.

Lunch

Alfredo Spaghetti Squash with Ground Turkey

415 calories

• 2 cups Squash, spaghetti - 90 calories

• 4 oz Ground turkey, 85% lean, raw - 225 calories

• ¼ cup Alfredo sauce - 100 calories

• 1 tsp Red pepper flakes - 0 calories

Instructions:

1. Preheat oven to 400 degrees F.

2. Slice spaghetti squash in half if you haven’t already done so.

3. Scoop out seeds of spaghetti squash

4. Line baking sheet with parchment paper, spray it with an oil spray

5. Bake spaghetti squash, cut side faced down, for 35 minutes

6. Remove spaghetti squash from the oven, and shred it with a fork when it has cooled down for a few minutes.

7. While the spaghetti squash is cooking, spray a pan with an oil spray. Stir fry turkey until no longer pink, ~7 minutes, on medium heat.

8. Add the spaghetti squash strands, and alfredo sauce to the pan.

9. Heat until all contents have warmed, ~3 mins, on medium heat.

10. Top with red pepper flakes.

11. No turkey? Use beans or tofu.

Snack

Carrots and Spinach Artichoke Dip

225 calories

• 1 cup Carrots, baby - 45 calories

• ½ cup Spinach & artichoke dip - 180 calories

Instructions:

1. Heat spinach artichoke dip if preferred.

2. Dip carrots into spinach & artichoke dip.

Dinner

Lettuce Wrapped Fajitas

329 calories

• 2 Lettuce leaves for lettuce wraps - 4 calories

• ½ Avocado, small - 116.5 calories

• ½ Bell pepper, red - 18.5 calories

• 6 oz Chicken breast, boneless, skinless, raw - 190 calories

• 1 Salt, dash - 0 calories

• 1 tsp Red pepper flakes, dash - 0 calories

Instructions:

1. Spray pan with an oil spray.

2. Slice chicken, pepper, and avocado into slices.

3. Cook chicken and peppers for ~10 minutes on low heat, until chicken has cooked through.

4. Add to lettuce wraps with avocado slices. Top with seasoning.

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