3-Day Gluten-Free Meal Plan

by | Updated: November 17th, 2016

By now, you probably know at least one person (if not yourself) that follows a gluten-free diet. The diagnosis rates of celiac disease and gluten-sensitivity have greatly increased in recent years, leading to an influx of people having to strictly avoid gluten for medical reasons.

Gluten-Free Flour Dusted on Table | Vitacost.com/Blog

Why Gluten Free?

The awareness of these gluten-based illnesses have caused many people to reassess their eating habits and analyze what they put into their bodies. While the majority of people do not have a medical reason to avoid gluten, there are many who claim that doing so improves some recurring symptoms.

Carefully following a gluten-free diet can actually lead to eating healthier since many processed foods contain gluten and many whole foods do not. If you are interested in trying a gluten-free diet, or a doctor has directed you to do so, try this 3-day meal plan, which offers inspiration and direction, to kick-start your new healthy path.

Getting started

  1. Plan ahead. Be aware that for most people, going gluten-free is a huge change, and takes a lot of time and effort to do. Plan meals ahead and meal prep in order to have food ready whenever the unexpected hanger sets in.
  2. Make extra. Don’t be afraid to double the batch, because leftovers are always welcome when on a restrictive diet.
  3. Get the goods. In order to prepare for these three days, stock up on nut butter, almond flour, coconut flour, quinoa, gluten free oats and eggs as they are a staple in a gluten-free diet.
  4. Drink up. Water, as always, is a key part of feeling good and staying healthy so make sure you’re always hydrated.
  5. Don’t be fooled. Avoid processed foods labeled “gluten-free”. Just because something is gluten-free does NOT mean that it is healthy. The best way to remain healthy while on a gluten-free diet is to eat natural, whole foods.

Day 1

Greek Yogurt with Gluten-Free Granola, Blueberries and Sliced Banana | Vitacost.com/Blog

Breakfast: Plain Greek yogurt sweetened with honey, topped with sliced banana, blueberries almond butter and homemade maple-cardamom granola.

Turkey Sandwich with Avocado, Tomato and Lettuce on Gluten-Free Bread | Vitacost.com/Blog

Lunch: Turkey sandwich with mayonnaise or mustard, lettuce, tomato and avocado on gluten-free bread or you can make your own gluten-free quinoa bread.

Mango-Red Pepper Hummus with Rainbow Carrots for Dipping | Vitacost.com/Blog

Snack: Hummus with rice cakes and raw veggies. For even more flavor, try this mango-red pepper hummus recipe.

Chicken and Shrimp Pad Thai with Gluten-Free Noodles | Vitacost.com/Blog

Dinner: Chicken Pad Thai. This recipe will beat any takeout or store-bought version. Avoid the excess sodium, sugar and risk of cross-contamination by making your own pad Thai at home!

Homemade Gluten-Free Mocha Fudge | Vitacost.com/Blog

Dessert: Mocha Protein Fudge… sweet, sweet fudge!

Day 2

Gluten-Free Peanut Butter Protein Pancakes | Vitacost.com/Blog

Breakfast: Since good things come in threes (like this 3-day meal plan… wink, wink), these low-carb 3-ingredient chocolate pumpkin protein pancakes 
are perfect for those mornings when you’re craving something a little extra. 

Lunch: Leftover pad Thai. Don’t be afraid to rejuvenate it with some fresh veggies!

Homemade Almond Butter with Mcintosh Apple | Vitacost/com/Blog

Snack: Sliced apple with almond butter. This ideal snack is packed with protein and healthy carbs to keep you energized and fuller longer.


Gluten-Free Acorn Squash Quinoa Salad with Zesty Balsamic Glaze in Bowl | Vitacost.com/Blog

Dinner: Acorn Squash Quinoa Salad with Zesty Balsamic Glaze – add as many veggies as you wish to this colorful bowl! (make extra quinoa for tomorrow night).

Dessert: Leftover fudge – YES! You get to enjoy this again. Have at it!

Day 3

Gluten-Free, Baked Oatmeal with Blueberries in Bowl | Vitacost.com/Blog

Breakfast: Leftover pancakes or bowl of oatmeal cooked in almond milk, sweetened with honey if desired. Cook in some flax meal for extra nutrition, and top with sliced banana, frozen or fresh berries and almond butter.

Sweet Potato Toast with Avocado and Diced Tomato on a Bed of Spinach | Vitacost.com/Blog

Lunch: Sweet Potato Toast with Avocado. Haven’t tried it yet? You’re in for a treat. An acceptable meal for breakfast, lunch or dinner, sweet potato toast is all the rage! Thinly slice a sweet potato and pop it in the toaster (you may need to push it down two to three times) for a satisfying twist on traditional toast!

Spiced Oven-Roasted Chickpeas in Jar | Vitacost.com/Blog

Snack: Spiced, oven-roasted chickpeas and a banana. Choose from four simple recipes: honey-cinnamon, lemon zest, barbecue or spicy chickpeas. 

Gluten-Free Quinoa Vegetable Stir Fry Bowl | Vitacost.com/Blog

Dinner: Vegetable Stir-Fry Bowl with Quinoa – using any leftover quinoa from last night’s dinner.

Gluten-Free Chocolate Chip and Sunflower Seed Butter Protein Cookies | Vitacost.com/Blog

Dessert: Chocolate chip and sunflower seed butter protein cookies. Feel free to substitute with almond butter or peanut butter if that is all you have on hand!