14-Day Gluten-Free Meal Plan: 1,200 Calories

Following a gluten-free diet is easy and delicious with this 14-day, 1,200-calorie meal plan. We've done the hard work of planning for you and mapped out 14 full days of meals and snacks that are free of gluten and gluten-containing ingredients and are balanced for a healthy diet. Because gluten-free diets can be lacking in certain nutrients like fiber, niacin, folate and vitamin B12, we made sure to include plenty of healthy foods to help you meet your daily nutrient needs. To be safe, always double check the labels of packaged foods and watch out for hidden sources of gluten, especially if you have celiac disease (an allergy to gluten).

Not sure if this is the plan for you? We offer a variety of meal plans for different health conditions, needs and diets. Find the meal plan that works best for you.

Plan Ahead: When buying a gluten-free bread, choose an option that is around 70 calories per slice.

Day 1:

Breakfast (298 calories)
• 2/3 cup oats cooked in 1 1/3 cups water
• 1/2 cup raspberries
• 1 Tbsp. sliced almonds
• 1 tsp. drizzle of honey
Top oatmeal with raspberries, almonds and honey

A.M. Snack (50 calories)
• 2 medium carrots

Lunch (315 calories)
Apple-Cheddar Cheese Toast
• 1 slice gluten-free bread
• 1/2 apple, sliced
• 1 oz. Cheddar cheese
Top bread with apple slices and cheese; toast until the cheese begins to melt.
• 2 cups mixed greens topped with 1 1/2 tsp. each red-wine vinegar and olive oil

P.M. Snack (47 calories)
• 1/2 apple

Dinner (501 calories)
• 1 serving Roast Salmon with Chimichurri Sauce
• 1/2 cup cooked brown rice
• 3/4 cup steamed broccoli

Day 2:

Breakfast (258 calories)
• 1 slice gluten-free bread
• 1 1/2 Tbsp. peanut butter
• 1 cup unsweetened almond milk

A.M. Snack (105 calories)
• 1 medium banana

Lunch (330 calories)
Toaster-Oven Quesadillas
• 2 corn tortillas
• 1/4 cup shredded Cheddar cheese
• 1/4 medium avocado, mashed
• 1/2 medium bell pepper, sliced
• 1/4 cup salsa
Cover half of each tortilla with cheese, avocado and bell pepper. Fold the tortillas in half and toast until the cheese begins to melt. Top with salsa and, if desired, hot sauce.

P.M. Snack (37 calories)
• 1/2 medium bell pepper, sliced
• 1 medium carrot

Dinner (465 calories)
• 1 serving Chickpea & Potato Hash
• 2 cups mixed greens topped with 1 1/2 tsp. each red-wine vinegar and olive oil

Day 3:

Breakfast (270 calories)
• 1 slice gluten-free bread
• 1 1/2 Tbsp. peanut butter
• 1 cup unsweetened almond milk

A.M. Snack (50 calories)
• 2 medium carrots

Lunch (325 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2 1/2 oz. chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try cucumbers & tomatoes)
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar & olive oil.

P.M. Snack (77 calories)
• 1/2 cup fresh raspberries
• 1 1/2 cups unsweetened almond milk

Dinner (462 calories)
• 4 oz. pork chop, cooked with 1 tsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 cup Garlic Rosemary Smashed Potatoes
• 1 cup steamed broccoli

Plan Ahead: Make the White Bean Spread with Fennel & Carrot Slaw tonight to have for lunch tomorrow. When shopping for gluten-free crackers, choose a brand with a high fiber content that provide 10% or more of the daily value for fiber.

Day 4:

Breakfast (296 calories)
• 1 corn tortilla
• 2 scrambled eggs cooked in 1/4 tsp. olive or cooking spray (1-second spray)
• 1/4 avocado, diced
• 2 Tbsp. salsa
Top tortilla with eggs, avocado and salsa.

A.M. Snack (72 calories)
• 1 cup unsweetened almond milk
• 2/3 cup raspberries

Lunch (325 calories)
• 1 serving White Bean Spread with Fennel & Carrot Slaw

P.M. Snack (107 calories)
• 2 Tbsp. unsalted dry-roasted peanuts

Dinner (413 calories)
• 1 serving Garlic Shrimp with Cilantro Spaghetti Squash
• 2 cups salad greens topped with 1 Tbsp. each red-wine vinegar and olive oil

Plan Ahead: Hard-boil an egg for tomorrow's snack.

Day 5:

Breakfast (263 calories)
• 2/3 cup oats cooked in 2/3 cup each water and unsweetened almond milk
• 1/2 cup raspberries
Top oatmeal with raspberries.

A.M. Snack (35 calories)
• 1 clementine

Lunch (325 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2 1/2 oz. chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try cucumbers & tomatoes)
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar & olive oil.

P.M. Snack (78 calories)
• 1 hard-boiled egg

Dinner (490 calories)
• 1 1/2 cups Cornbread-Topped Chili Casserole

Day 6:

Plan Ahead: Cook an extra 1/4 cup of quinoa and 4 oz. of chicken tonight at dinner to have for lunch on Day 7.

Breakfast (276 calories)
• 1 slice gluten-free bread
• 1 Tbsp. peanut butter
• 1 medium pear

A.M. Snack (70 calories)
• 2 clementines

Lunch (323 calories)
Leftovers
• 1 cup Cornbread-Topped Chili Casserole

P.M. Snack (77 calories)
• 1 1/2 cups unsweetened almond milk
• 1/2 cup fresh raspberries

Dinner (437 calories)
• 1 serving Grilled Romaine with Avocado-Lime Dressing
• 4 oz. cooked chicken breast, cooked in 1 1/2 tsp. olive oil and seasoned with1/4 tsp. ground cumin and a pinch each of salt and pepper
• 3/4 cup cooked quinoa

Day 7:

Breakfast (296 calories)
• 1 corn tortilla
• 2 scrambled eggs cooked in 1/4 tsp. olive oil or cooking spray (1-second spray)
• 1/4 avocado, diced
• 2 Tbsp. salsa
Top tortilla with eggs, avocado and salsa.

A.M. Snack (50 calories)
• 2 medium carrots

Lunch (355 calories)
Green Salad with Chicken & Quinoa
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 4 oz. cooked chicken, leftover from last night's dinner
• 1/4 cup cooked quinoa, leftover from last night's dinner
Combine ingredients and top with 1 1/2 tsp. each red-wine vinegar and olive oil.

P.M. Snack (42 calories)
• 2/3 cup fresh raspberries

Dinner (464 calories)
• 5 oz. cooked cod, cooked in 1 1/2 tsp. olive oil and seasoned with 1 1/2 tsp. fresh parsley and a pinch each of salt and pepper
• 1 medium red potato, topped with 1 tsp. butter and a pinch each of salt and pepper
• 1 cup steamed green beans
• 1 serving Gluten-Free Pretzels with Dark Chocolate & Peanut Butter to enjoy after dinner

Day 8:

Breakfast (261 calories)
• 1/2 cup oats cooked in 1 cup unsweetened almond milk
• 1/2 cup raspberries
• 1 Tbsp. slivered almonds
Top oatmeal with raspberries and almonds.

A.M. Snack (134 calories)
• 2 1/2 Tbsp. unsalted dry-roasted peanuts

Lunch (309 calories)
• 3/4 cup Veggie Egg Salad
• 1 serving gluten-free crackers
• 1 clementine

P.M. Snack (63 calories)
• 3/4 cup blueberries

Dinner (421 calories)
• 1 serving Grilled Portobellos with Chopped Salad
• 1/2 cup cooked brown rice

Day 9:

Plan Ahead: Cook an extra 1/2 cup of beans and 1 cup of veggies tonight at dinner to have on Day 11.

Breakfast (261 calories)
• 1/2 cup oats cooked in 1 cup unsweetened almond milk
• 1/2 cup raspberries
• 1 Tbsp. slivered almonds
Top oatmeal with raspberries and almonds.

A.M. Snack (70 calories)
• 2 clementines

Lunch (312 calories)
Leftovers
• 1 serving Grilled Portobellos with Chopped Salad

P.M. Snack (76 calories)
• 1 1/2 Tbsp. dark chocolate chips

Dinner (499 calories)
Black Bean & Quinoa Bowl
• 2/3 cup cooked quinoa
• 1/2 cup cooked black beans
• 1 cup veggies of your choice (try peppers & onions), cooked in 1 1/2 tsp. olive oil seasoned with 1/4 tsp. ground cumin and a pinch each of salt and pepper
• 1/4 cup salsa
• 3 Tbsp. Cheddar cheese
• 1/4 avocado, diced
Combine quinoa, beans and veggies together and top with salsa, cheese and avocado. Garnish with a lime wedge.

Day 10:

Breakfast (276 calories)
• 1 slice gluten-free bread
• 1 Tbsp. peanut butter
• 1 medium pear

A.M. Snack (125 calories)
• 1 cup unsweetened almond milk
• 1 medium apple

Lunch (302 calories)
• 3/4 cup Veggie Egg Salad
• 1 serving gluten-free crackers
• 1/3 cup blueberries

P.M. Snack (50 calories)
• 2 medium carrots

Dinner (440 calories)
• 1 serving Sausage & Quinoa Stuffed Zucchini
• 2 cups mixed greens topped with 1 Tbsp. each red-wine vinegar and olive oil

Day 11:

Breakfast (271 calories)
• 1/2 cup oats cooked in 1 cup unsweetened almond milk
• 2/3 cup raspberries
• 1 Tbsp. slivered almonds
Top oatmeal with raspberries and almonds

A.M. Snack (35 calories)
• 1 clementine

Lunch (349 calories)
Taco Salad
• 2 cups greens, such as romaine lettuce
• 1/2 cup leftover black beans from dinner on Day 9
• 1 cup leftover veggies from dinner on Day 9
• 1/4 avocado, diced
• 2 Tbsp. salsa
• 2 Tbsp. shredded Cheddar cheese
• 1 corn tortilla on the side
Combine lettuce, beans and veggies together and top with avocado, salsa and cheese. Serve with the corn tortilla and garnish with a lime wedge.

P.M. Snack (73 calories)
• 1 1/2 cups unsweetened almond milk
• 1/3 cup blueberries

Dinner (451 calories)
• 1 serving Seared Chicken with Mango Salsa & Spaghetti Squash
• 1 serving Gluten-Free Pretzels with Dark Chocolate & Peanut Butter to enjoy after dinner

Day 12:

Breakfast (271 calories)
• 1/2 cup oats cooked in 1 cup unsweetened almond milk
• 2/3 cup raspberries
• 1 Tbsp. slivered almonds
Top oatmeal with raspberries and almonds.

A.M. Snack (103 calories)
• 2 Tbsp. unsalted dry-roasted peanuts

Lunch (325 calories)
• 1 serving White Bean Spread with Fennel & Carrot Slaw

P.M. Snack (35 calories)
• 1 clementine

Dinner (459 calories)
• 1 1/2 cups Bell Pepper, Bok Choy & Pork Stir-Fry
• 3/4 cup cooked brown rice

Day 13:

Breakfast (285 calories)
• 1 slice gluten-free bread
• 1 1/2 Tbsp. peanut butter
• 1/3 cup blueberries
• 1 cup unsweetened almond milk

A.M. Snack (42 calories)
• 1 kiwi fruit

Lunch (332 calories)
Leftovers
• 1 1/2 cups Bell Pepper, Bok Choy & Pork Stir-Fry
• 1 clementine

P.M. Snack (95 calories)
• 1 medium apple

Dinner (467 calories)
• 1 serving Sweet Potato with Warm Black Bean Salad
• 2 cups mixed greens topped with 1 1/2 tsp. each balsamic vinegar and olive oil

Day 14:

Breakfast (291 calories)
• 1 corn tortilla
• 2 scrambled eggs, cooked in 1/4 tsp. olive oil or cooking spray (1-second spray)
• 1/4 avocado, diced
• 1 Tbsp. salsa
Top tortilla with eggs, avocado and salsa.

A.M. Snack (101 calories)
• 1 medium pear

Lunch (315 calories)
Apple-Cheddar Cheese Toast
• 1 slice gluten-free bread
• 1 oz. Cheddar cheese
• 1/2 apple, sliced
Top bread with apple slices and cheese; toast until the cheese begins to melt.
• 2 cups mixed greens topped with 1 1/2 tsp. each red-wine vinegar and olive oil

P.M. Snack (77 calories)
• 1/2 apple
• 1 cup unsweetened almond milk

Dinner (407 calories)
• 4 Peanut Chicken Cabbage Wraps
• 1 clementine

Note: This meal plan is controlled for calories, sodium, fiber, niacin, folate and vitamin B12. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.

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