🗓️ 7-Day Gluten-Free Plan Challenge

(For people with gluten intolerance or celiac disease)

Day 1

Breakfast:

• Cooked quinoa 100 g

• Gluten-free oats 40 g

• Blueberries 50 g

• Unsweetened almond milk 150 ml

Lunch:

• Grilled chicken breast 120 g

• Mixed vegetables (lettuce, cucumber, tomato, carrot) 150 g

• Olive oil 10 ml

• Lemon juice 10 ml

Dinner:

• Baked salmon 150 g

• Steamed broccoli 100 g

• Brown rice 120 g (cooked)

Day 2

Breakfast:

• 2 eggs (≈ 100 g)

• Avocado ½ (≈ 70 g)

• Gluten-free bread 2 slices (≈ 60 g)

Lunch:

• Gluten-free pasta 80 g (dry weight)

• Ground beef 100 g

• Tomato sauce 100 ml

Dinner:

• Shrimp 120 g

• Zucchini 100 g

• Quinoa 100 g (cooked)

Day 3

Breakfast:

• Greek yogurt 150 g

• Strawberries 50 g

• Chia seeds 10 g

Lunch:

• Chicken drumsticks 150 g

• Roasted sweet potato 100 g

• Asparagus 80 g

Dinner:

• Firm tofu 150 g

• Brown rice 100 g (cooked)

• Mixed vegetables 100 g

Day 4

Breakfast:

• Banana 1 (≈ 100 g)

• Gluten-free oat flour 50 g

• Egg 1 (≈ 50 g)

Lunch:

• Chickpeas 120 g (cooked)

• Cucumber 50 g

• Tomato 50 g

• Red onion 30 g

• Lemon juice 10 ml

Dinner:

• Beef steak 150 g

• Roasted pumpkin 100 g

• Spinach 80 g

• 1 egg (≈ 50 g)

Day 5

Breakfast:

• Rice porridge 250 ml

• Boiled egg 1 (≈ 50 g)

• Apple 100 g

Lunch:

• Chicken breast 120 g

• Quinoa 100 g (cooked)

• Avocado 50 g

• Corn 50 g

• Green peas 50 g

Dinner:

• Mixed seafood 150 g

• Tomato broth 200 ml

• Gluten-free corn tortillas 2 (≈ 60 g)

Day 6

Breakfast:

• Banana 1 (≈ 100 g)

• Blueberries 50 g

• Unsweetened soy milk 200 ml

• Ground flaxseed 10 g

Lunch:

• Baked sea bass 150 g

• Mashed potatoes 120 g

• Green beans 80 g

Dinner:

• Chicken breast 120 g

• Coconut milk 100 ml

• Curry paste 10 g

• Jasmine rice 120 g (cooked)

Day 7

Breakfast:

• Almond flour 60 g

• Honey 10 g

• Strawberries 50 g

• Egg 1 (≈ 50 g)

Lunch:

• Quinoa 100 g (cooked)

• Mixed roasted vegetables 150 g

• Fried egg 1 (≈ 50 g)

Dinner:

• Beef steak 150 g

• Roasted cauliflower 100 g

• Carrot purée 100 g

✅ Gluten-Free Diet Tips

• Avoid: Wheat, barley, rye, regular oats, malt, breadcrumbs, soy sauce (unless labeled gluten-free).

• Use instead: Quinoa, brown rice, corn, potato, sweet potato, buckwheat.

• Safe seasonings: Olive oil, sea salt, herbs, garlic, lemon juice, rice vinegar.

• Meal prep: Pre-cook quinoa and brown rice; refrigerate in airtight containers for 3–4 days.