Notes 

This is a purely gluten-free diet; if you have any additional intolerances, please ensure you remove those ingredients from the recipes below.

Gluten Swaps

Wheat Pasta

• Buckwheat 
• Rice 
• Chickpea Pasta 

Flour 

• Buckwheat 
• Almond 
• Coconut 
• Flour 

Cereal 

• Quinoa flakes  

 Day  1

Breakfast: Scrambled eggs with spinach and mushrooms, served with sliced avocado 

Lunch: Quinoa salad with mixed vegetables (such as bell peppers, cucumber, and cherry tomatoes) and grilled chicken 

Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli 

Day 2  

Breakfast: Greek yogurt parfait with mixed berries and gluten-free granola 

Lunch: Turkey and avocado wrap with lettuce, tomato, and gluten-free tortilla 

Dinner: Grilled chicken breast with roasted vegetables (such as bell peppers, zucchini, and onions) and quinoa  

Day 3 

Breakfast: Gluten-free oatmeal with sliced bananas, chia seeds, and a drizzle of honey 

Lunch: Spinach salad with grilled shrimp, sliced strawberries, and balsamic vinaigrette dressing 

Dinner: Baked fish fillets with a herb and lemon crust, served with roasted sweet potato wedges and steamed green beans  

Day 4 

Breakfast: Smoothie made with spinach, kale, pineapple, banana, and coconut milk (ensure the milk is gluten-free) 

Lunch: Lentil soup with a side of mixed greens salad with gluten-free dressing 

Dinner: Grilled steak with roasted root vegetables (such as carrots, parsnips, and beets) and a side of mashed potatoes 

Day 5 

Breakfast: Gluten-free toast with almond butter and sliced strawberries. 

Lunch: Caprese salad with sliced tomatoes, fresh mozzarella, basil leaves, and balsamic glaze. 

Dinner: Shrimp and vegetable stir-fry with rice noodles.  

Day 6 

Breakfast: Greek yogurt bowl with mixed berries, sliced almonds, and a drizzle of honey or maple syrup. 

Lunch: Tuna salad with mixed greens, cherry tomatoes, and gluten-free crackers. 

Dinner: Grilled salmon with quinoa tabbouleh (made with parsley, tomatoes, cucumber, and lemon juice) and steamed asparagus.  

Day 7 

Breakfast: Chia seed pudding with almond milk, topped with sliced mango and shredded coconut. 

Lunch: Chicken Caesar salad with gluten-free croutons. 

Dinner: Vegetable curry with chickpeas served over brown rice.