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7 Day Gluten-Free Diet Plan


Written by: CDHF

Updated: November 30th, 2022

You may be newly diagnosed with Celiac Disease, or have just noticed that you’ve been starting to feel a little bit off whenever you indulge in gluten-filled delicacies that riddle Canadian food markets. Either way, you’re looking to start a new, albeit, overwhelming journey into a Gluten Free Lifestyle. If you’re Celiac, you will need to do more than just eat gluten free, you will need to gluten proof your house, as any small traces could damage the villi in your small intestine. However, if you think that you may have a gluten sensitivity, experimenting with a gluten free diet is a great place to start!

We’ve scoured the internet and put together a seven day diet plan featuring some amazing gluten free recipes from some of the top gluten free gurus to help ease you into your new lifestyle!


Breakfast: Gluten-Free Mini Spinach Quiches

Monday’s are always crazy. You hit the snooze button one too many times and next thing you know you’re running late. Breakfast may be the last thing on your mind, and stopping to pick up something quick on the way to work is tempting, but definitely not great if you’re trying to avoid gluten! One easy solution for hectic weekday breakfasts is preparing egg based dishes on Sunday that you can just grab on your way out the door and munch on during your commute.

There are tons of gluten free recipes out there for quiche, however, we find these mini quiches by Gimme Some Oven perfect for a quick on-the-go breakfast.

Lunch: Gluten-Free Mexican Green Salad with Jalapeño-Cilantro Dressing

Packing a salad for lunch is an easy and healthy way to stay gluten free. The only thing you need to watch out for is the salad dressings. Some of them sneak in some gluten so be careful! The best way to make totally sure your dressing is gluten free is to make some yourself at home, or just stick with olive oil and balsamic vinegar. 

Cookie and Kate has an amazing gluten free Mexican Salad with a home-made gluten free dressing recipe that will bring some spice into your dreary Monday afternoon! You can prep this the night before to make it easy to grab right out of the fridge in the morning.

Dinner: Gluten Free Vegetable Spaghetti Bowl

Again, it’s Monday. The last thing you want to do after a crazy day adjusting to the new work week is come home and make something super complicated for dinner. That’s why we chose this easy gluten free and pasta recipe from Wholesome Patisserie to finish off the day. Just make sure you add gluten free spaghetti to your shopping list and you’re off to the rodeo. 


Breakfast: Gluten Free Impossibly Easy Breakfast Bake

This is another breakfast that’s super easy to prep on the weekend, so you can add some variety to your grab and go weekday meals. This recipe from Betty Crocker only takes 55 minutes to make and will make enough servings to keep you going all week! By Friday you will likely have some leftovers, you can freeze these and save them for the following week. Just pop in the oven to reheat. 

Lunch: Gluten Free Mint and Chickpea Salad

This recipe from Gluten Free Living is hearty and will keep you full right up until dinner. A bonus is the refreshing mint, which help combat things like bloating. Healthy, easy and delicious!

Dinner: Gluten Free Chicken Teriyaki Lettuce Wraps

Let’s be serious, it’s still too early in the week to really be motivated to put on a huge production for dinner. That’s why these Gluten Free Chicken Teriyaki Lettuce wraps from Breezy Bakes are perfect for a tired Tuesday evening. They only take 25 minutes and they’re little bombs of flavour just waiting to explode!


Breakfast: Gluten Free Glowing Green Smoothie

Another great way to make sure you get the nutrients you need to start the day in a quick, easy to make way, is throwing together the ingredients for Oh She Glows Gluten Free Glowing Green Smoothie. This smoothie is packed with fruits and vegetables and will level out your blood sugar levels, making sure you have a super productive hump day! 

Lunch: Gluten-Free Mediterranean Chicken Quinoa Bowl

Eating Well’s Gluten-Free Mediterranean Chicken Quinoa Bowl is another super easy, super filling lunch that will get you right over this mid-week hump. It’s packed full of fibre which will make your digestive system happy and help keep your regular! 

Dinner: Gluten Free Blackened Salmon with Snap Pea Salad

Salmon is delicious, nutritious, and an easy dish to whip up on a weeknight. Woman’s Day’s Gluten-Free Blackened Salmon with Snap Pea Salad is a great way to stock up on your healthy fats and is chock-full of flavor to boot!


Breakfast: Gluten Free Coffee Smoothie

We’re in the final stretch folks! If you’re not feeling up to making this smoothie by Thursday Morning, you can always substitute for one of the mini quiches or a square of a breakfast casserole that you still have in the fridge. However, this Gluten Free Coffee Smoothie from Yummly gives you a kick of caffeine, only takes 15 minutes to make, and is a good source of dietary prebiotics. 

Lunch: Gluten Free Zucchini Pizza

This one is for the pizza fans who thought they would never be able to eat another pie again! This super easy to make, zucchini based pizza by She Knows is 100% gluten free and 100% TO DIE FOR. Everyone at work will be begging you for a slice!

Dinner: Gluten Free Crock Pot Chili

This Gluten Free Chili from Joyful Healthy Eats is a super flavourful dish that can be prepared the night before and kept in the fridge. Just throw the ingredients in your crock pot in the morning and cook on the lowest possible setting. By the time you get home dinner should be ready and waiting!


Breakfast: Gluten Free Yogurt Bowl

Ummm…more like Fri-YAY! On a Friday morning, something sweet, crunchy and full of protein is in order! This Gluten Free Yogurt bowl from Recipes to Nourish is the perfect start to the end of your week.

Lunch: Gluten Free Sunflower Cream Salad with Sweet Taters + Dill Chicks

This decadent gluten free sunflower salad from Healthful Pursuit will help keep the joy of Friday alive. In this creative recipe, croutons are replaced with roasted chickpeas and the salad is made from blended sunflower seeds and yams.

Dinner: Gluten Free Sprouted Corn Quesadillas

Keep the party going Friday night with the Food Network’s gluten free Sprouted Corn Quesadillas. These are fun finger foods that you can either just make yourself or put together to entertain guests. It’s Friday after all, even your friends who regularly eat gluten won’t miss it in this tasty dish!


Breakfast: 7 Ingredient Vegan Gluten Free Waffles 

Okay it’s finally Saturday and we have a little bit more time to be creative in the kitchen! Minimalist Baker has the perfectrecipe for those waffles you’ve been craving, and surprise, THEY’RE GLUTEN FREE!

Lunch: Easy Gluten Free Salmon Sushi Roll

Since we had a decadent breakfast and we’ve got something equally filling for dinner, we’ll keep our Saturday lunch light with Isle off Lora’s Easy Gluten Free Salmon Sushi roll. Just make sure when you’re making this recipe that your mayonnaise is Certified Gluten Free!

Dinner: All- American Gluten Free Burgers

The weather is getting warmer so we’re finishing off this Saturday with a BBQ! Check out Gluten Free & More’s recipe for this amazing twist on a classic cheese burger!


Brunch: Gluten Free Eggs Benedict with Hollandaise 

It’s Sunday and we’re getting up late. It’s too late for breakfast and too early for brunch so we need something savoury and satisfying! Enter The Spruce’s gluten free eggs benedict with hollandaise! This is a brunch classic and perfect for a lazy Sunday morning. 

Lunch: Food Prep

Since we just indulged in an amazing brunch, we’ll skip lunch and focus on prepping foods that we need for the upcoming week. This is the perfect time to put together your quiche or breakfast bake, or prep anything else you might want to make in advance for your lunches. Have fun with it, this is a great time to get creative and try to make all your co-workers jealous of your amazing meals! 


We’ve been busy food prepping all day so we’re going to put something easy and fun together for dinner! Who doesn’t love chicken fingers and fries? Gluten Free on a Shoestring has a great recipe for celiac safe chicken fingers. These go great with Gluten Free School’s sweet potato fries!

Chicken Finger Recipe

Sweet Potato Fry Recipe

See? Being gluten free doesn’t mean you need to live a bland life. Spice up your days with these amazing recipes from these talented chef’s! Once you get the hang of it, try experimenting on your own!

Reviewed by Andrea Hardy, Registered Dietitian and Gut Health Expert.

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