Gluten-Free 1 Week Meal Plan - Sale $95

This gluten-free meal plan emphasizes variety and healthy options to help you feel your best.

Day 1: Stuffed Bell Peppers with Cauliflower Rice and Chickpeas

Mediterranean-inspired vegetarian main course stuffed with cauliflower rice, chickpeas, and sprinkled with feta cheese.

Nutrients:

Calories: 469kcal

Fat: 12g

Carbohydrates: 79g

Protein: 16g

Day 2: Stuffed Pepper Soup

This chunky American soup features ground beef, rice, bell peppers, and a tomato base.

Nutrients:

Serving: 1 serving

Calories: 198kcal or 10%

Carbohydrates: 13g or 4%

Protein: 16g or 32%

Fat: 9g or 14%

Saturated Fat: 4g or 25%

Polyunsaturated Fat: 1g

Monounsaturated Fat: 4g

Trans Fat: 0.4g

Cholesterol: 41mg or 14%

Sodium: 543mg or 24%

Sugar: 5g or 6%

Fiber: 2g or 8%

Vitamins/ Minerals: Potassium: 898mg or 26%, Vitamin A: 2033IU or 41%, Vitamin C: 43mg or 52%, Calcium: 59mg or 6%, Iron: 3mg or 17%

Day 3: Spaghetti Squash Casserole with Black Beans

This Mexican cuisine recipe is baked and includes jalapeno, black beans, lime juice, chili powder, red onion, red pepper, corn, and cilantro.

Nutrients:

Serving: 1-2 servings

Calories 180 – 320kcal 

Total Fat 1.2 – 12g 

Total Carbohydrate 30 – 54g

Dietary Fiber 6.5 – 9g  

Protein 6 – 11g

Sodium 225 – 341mg

Vitamins/ Minerals:

Vitamin A: High 1300 – 2000IU from squash and red peppers, supporting immune function

Vitamin C: High 30 – 50mg from bell peppers, lime juice, and cilantro

Potassium: Significant 580 – 830mg from squash and beans, aiding muscle contraction

Iron: Moderate 2.5 – 4mg, primarily provided from black beans

Folate (B9): Rich source 44% daily value from black beans 

Day 4: Healthy Chicken Burger Bowl with Sauce

American cuisine features a chicken burger bowl with sauce and sweet potatoes, tomatoes, onions, lettuce, shredded cheese, and ground chicken.

Nutrients:

Serving: 1 standard bowl

Calories: 360 – 615kcal

Protein: 25 – 43g

Total Fat: 14 – 26g

Carbohydrates: 30 – 36g

Fiber: 4 – 7g 

Vitamins/ Minerals:

Vitamin A: Over 25% of daily value, rich in beta-carotene from sweet potatoes

Vitamin C: Provided by tomatoes and onions, supporting immune health

Vitamins B6 and B12: Ground chicken is a high source of B6 and B12 for energy metabolism

Iron: 14% daily value, primarily from chicken and leafy green veggies

Potassium: High levels from sweet potatoes, essential for heart health

Calcium: 18% daily value from shredded cheese

Other Vitamins: Good source of selenium, phosphorus, and zinc

Day 5: Grilled Balsamic Chicken with Sweet Potatoes

This American roast chicken recipe features rosemary and red wine vinegar with balsamic vinegar.

Nutrients:

Serving: 4 oz chicken and 1 cup sweet potatoes

Calories: 330 – 480kcal

Protein: 28 – 38g

Total Fat: 4 – 18g

Carbohydrates: 23 – 43g

Fiber: 5 – 7g

Sodium: 270 – 790mg

Vitamins/ Minerals:

Vitamin A: 2400 mcg or over 250% daily value, largely from sweet potatoes

Vitamin C: 4 – 33mg, Potassium: 720 – 896mg, Iron: 1 – 2mg or 6–14% daily value,

Calcium: 45 – 74mg

Day 6: Chicken Salad with Cauliflower Rice

Chicken salad with shredded boneless chicken, cranberries, pumpkin seeds, and balsamic dressing.

Nutrients:

Calories: 394 – 490kcal

Protein: 23 – 34g, high protein from chicken and seeds

Total Fat: 24 – 32g, healthy fats from pumpkin seeds and dressing with oil and balsamic vinegar

Carbohydrates: 15 – 25g, lowered by using cauliflower rice

Fiber: 3 – 5g, primarily from cauliflower and pumpkin seeds

Sugar: 6 – 12g, mostly from dried cranberries

Vitamins/ Minerals:

Vitamin C: 77% daily value per cup of cauliflower, supporting immune health

Vitamin K: 26% daily value or 31μg per serving from cauliflower rice, essential for bone health and blood clotting

Vitamin A: 2 - 133% daily value, depending on consumption of green leafy veggies or salad bases such as lettuce, etc.

Iron: 1 - 5mg or 6 - 57% daily value, largely from pumpkin seeds and chicken

Calcium: 22 - 238mg, from cheese

Potassium: High levels 612mg, support heart function and blood pressure management

Choline: From cauliflower, a unique source of this nutrient vital for brain health and neurotransmitter function

Key Benefits of this Gluten-Free Dish

Antioxidants: Cranberries and cauliflower provide flavonoids and sulforaphane, which offer anti-inflammatory and detoxifying benefits.

Healthy Fats: Pumpkin seeds are a rich source of magnesium and healthy oils, complementing the balsamic vinaigrette.

Day 7: Robust Taco Salad

This taco salad has seasoned ground beef, rice pilaf, black beans, chopped greens, and other veggies including onions, corn, and tomatoes with salsa and cilantro lime dressing with healthy olive oil and herbs.

Nutrients:

Calories: 450 – 600kcal

Protein: 20 – 44g primarily from ground beef and black beans

Carbohydrates: 27 – 53g from rice, beans, corn, and salsa

Fiber: 9 – 14g

Total Fat: 15 – 38g from lean beef and dressing

Sodium: 700 –1000mg from seasoning and salsa

Vitamins/ Minerals:

Vitamin A: High levels over 2000IU from chopped greens and tomatoes

Vitamin C: Significant 20 – 30mg from tomatoes, lime juice, and onions

B-Vitamins: From ground beef as a primary source Vitamin B12, B6, and Niacin (B3)

Iron: 3 – 5mg, essential for oxygen transport

Potassium: High levels 1300mg from black beans, tomatoes, and beef

Zinc & Magnesium: From ground beef and black beans