7-Day Gluten-Free Diet Plan
By WLR Nutritionist Contributor Abby Campbell
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The 7-day gluten-free diet plan is designed for people who have an allergy, intolerance, or sensitivity to gluten or wheat. However, anyone is welcome to use it. The plan is nutritionally balanced whilst providing meals geared towards boosting the microbiome (gut health).
This plan is meant for people who want to lose weight, and contains around 1100-1200 calories a day which, for most people, will produce a weight loss of around 2lbs a week.*
Day 1 – Sunday (Prep Day)
Breakfast
- Blue Berry Burst Green Smoothie
- 1 Hard-Boiled Egg
(already prepared) - 1 mug Green Tea
Lunch
- Bean & Veggie Chili
(recipe prepares 8 servings) - 1 mug Green Tea
Dinner
- Healthy Veggie Burger
(recipe prepares 8 servings, leftovers can be frozen) - Pomegranate Kale Salad
(recipe prepares 2 servings)
Snacks
- No Bake Energy Balls
(½ serving, recipe prepares 9+ servings) - 3 dried apricots
By preparing a few recipes for meals and snacks before your week begins, your meal planning is made quick and easy for the rest of the week. When preparing your dinners, just double your portions to have hearty lunch meals that are easy to pack if you work away from home.
Day 2 – Monday
Breakfast
- Vegetable Frittata (recipe prepares 4 servings; prepare ahead of time – Sunday)
- 1 small banana
- 113.5g grapefruit juice
Lunch
- Healthy Veggie Burger
- Pomegranate Kale Salad
- 1 mug green tea
Dinner
- Vegetable Stir Fry with Brown Rice
(cook enough for 2 meals)
Snack
- 1 medium apple
- 50g raisins
If your daily calorie needs are higher than 1200, increase portion sizes to suit, or add in extra gluten free foods. You can do this in the WLR food diary click here to take a free trial.
Day 3 – Tuesday
Breakfast
- Omega-Rich Muesli (already prepared)
- 240ml carrot juice
Lunch
- Vegetable Stir Fry with Brown Rice
- 1 mug green tea
Dinner
- Roasted Chicken Breast with Veggies (recipe prepares 4 servings)
Snacks
- No Bake Energy Balls (½ portion; prepared ahead of time)
- 1 large pear
Meal and snack recipes are designed to be tasty and nutritious, and the plan as a whole provides a healthy balance of macronutrients. But don't be frightened to swap foods/meals if they're not to your taste - just make sure what you substitute is gluten free and roughly the same number of calories as the item you're swapping it for.
Day 4 – Wednesday
Breakfast
- Metabolism Boosting Smoothie
- Omega-Rich Muesli (½ portion, already prepared)
Lunch
- Roasted Chicken Breast with Veggies
- 1 mug green tea
Dinner
- Chunky Vegetable & Black Bean Soup (recipe prepares 4 servings)
Snacks
- 1 medium apple
- 50g seedless raisins
Remember to check labels when you use packaged foods, everything should be gluten free. Stock cubes, sauces, ready meals and other convenience foods often contain gluten. You can swap things around or choose new items in the WLR food diary. You can take a free trial to try it out it here.
Day 5 – Thursday
Breakfast
- Vegetable Frittata
- 1 small banana
- 113.5g grapefruit juice
Lunch
- Chunky Vegetable & Black Bean Soup
- 1 mug green tea
Dinner
- Healthy Veggie Burger
- Garlic Cauliflower Mash (recipe prepares 2 servings)
Snacks
- 1 medium pear
- 75g seedless raisins
Day 6 – Friday
Breakfast
- Omega-Rich Muesli (prepared ahead of time)
- 1 Large Hard-Boiled Egg
- 240ml carrot juice
Lunch
- Spicy Veggie & Lentil Soup
- 1 mug green tea
Dinner
- Bean & Veggie Chili
Snack
- 3 dried apricots
- 3 prunes
All the recipes are available in full in the WLR's recipe database. Take a free trial to access them and print off a shopping list for the plan.
Day 7 – Saturday
Breakfast
- Metabolism Boosting Smoothie
- 2 Large Hard-Boiled Eggs
- 1 mug green tea
Lunch
- Bean & Veggie Chili
- 1 mug green tea
Dinner
- Healthy Veggie Burger
- Garlic Cauliflower Mash
Snack
- Omega-Rich Muesli (½ portion)
Preparation
Setting aside time to prep one day will help meal planning go smoother throughout the week, especially if you work. Following are a few meals that you may want to plan ahead of time – preferably the weekend or when you’re not working.
Large Hard-Boiled Eggs
Boil 4 large eggs for breakfasts and snacks throughout the week. Store in refrigerator.
Prep Time: 1 minute,
Cook Time: 10 minutes
Vegetable Frittata
This recipe will serve you for breakfast on Day 2. If you work or don’t have time to cook in the morning, you may want to prep this item ahead of time. It prepares 4 servings. Therefore, you may store leftovers in the refrigerator for up to 4 days or freeze. Then just pull out the night before you need it.
Prep Time: 10 minutes,
Cook Time: 20 minutes,
Microwave Reheat Time: 1 minute
No Bake Energy Balls
This is a delightful snack that you’ll be eating throughout the week. It makes 18 balls, and 2 account for one serving. However, the meal plan sometimes only allows for a half serving. Therefore, you’ll have more than 9 servings that should last you throughout the month. Just freeze and pull out when you need them.
Prep Time: 20 minutes
Omega-Rich Muesli
This is another yummy snack (and breakfast) that is on your meal plan. Make a large batch and portion out servings in Ziplock bags or small containers. Then just pull out for a ready-to-go meal or snack.
Prep Time: 15 minutes,
Cook Time: 35 minutes
Take a Free Trial Today
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*WLR diet plans are designed to produce a healthy weight loss of 1-2lbs per week, based on UK Health Department estimates of average daily calorie needs for men and women in the UK. Of course, not everyone's needs are 'average', so predicted weight loss will differ from person to person. For a more accurate idea of how many calories you need as an individual, you can use the WLR tools free for 24 hours here