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Gluten-Free

Ditch Gluten For 1 Week with This Celiac-Friendly Meal Plan

Going gluten-free can take a bit of know-how. We’ve curated a week of delicious, balanced meals that are naturally gluten-free – no sugar-laden, packaged gluten-free breads or sweets included.

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No need to sacrifice flavor or variety to avoid gluten. But going gluten-free can be trickier than you’d think. Gluten is a protein added to a wide range of packaged foods to stabilize, thicken or color them. And it can appear on the label under many different names. Gluten is also found in a number of grains such as wheat, rye and bulgur. 

The best way to be certain a product is gluten-free is to watch for packages specifically labelled as such – or simply enjoy this meal plan! Like all the ingredients in this meal plan, the whole grains in these recipes, like quinoa and basmati rice, are gluten-free. 

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The recipes

Gluten-Free Chocolate Hazelnut Muffins

Gluten-Free Mocha Hazelnut Muffins recipe
(Karolina Wiercigroch)

Nutty and fudgy, these rich muffins are moist and flavorful. Get the recipe here.

Cuban Black Bean & Quinoa Bowls with Plantain Chips

Cuban Black Bean & Quinoa Bowls with Plantain Chips

Crispy baked plantain chips and creamy cilantro sauce top this easy layered bowl for a variety of textures and a tropical salty-spicy, savory-sweet flavor combination. Get the recipe here.

Chicken Tikka Masala with Almond Rice

Chicken Tikka Masala with Almond Rice recipe

This creamy takeout favorite is easily made at home and freezes beautifully. The recipe has you make it ahead and then freeze, so we suggest freezing it in single-serve containers for easier reheating. Remember to stir in the cream (or Greek yogurt) at the last minute, just before serving. Get the recipe here.

Smoked Salmon Omelette with Goat Cheese & Beet Relish

Smoked Salmon Omelette with Goat Cheese and Beet Relish recipe

Curtis Stone shares his omelette recipe in honor of his beloved mom, Lozza. Get the recipe here.

Quinoa-Stuffed Peppers

Chicken Quinoa Stuffed Bell Peppers Recipe

Bell peppers are stuffed with quinoa, tomatoes and veggies for a hearty, healthy protein-packed meal. Get the recipe here.

Sesame Tuna & Mango Salad

Sesame Tuna & Mango Salad

Tuna is an excellent source of both muscle-building protein and inflammation-fighting omega-3 fats. Get the recipe here.

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This week’s menu

Breakfast Lunch Dinner Total Nutrients
Monday 2 servings Gluten-Free Chocolate Hazelnut Muffins (save leftovers; freeze 4 muffins) 1 serving Cuban Black Bean & Quinoa Bowls with Plantain Chips (save leftovers) 1 serving Chicken Tikka Masala with Almond Rice (save leftovers; freeze servings in individual containers) Calories: 1,744 Fat: 87 g Sat. Fat:. 30 g Carbs: 189 g Fiber: 33 g Sugars: 52 g Protein: 70 g Sodium: 1,665 mg Cholesterol: 288 mg
Tuesday 1 serving Smoked Salmon Omelette with Goat Cheese & Beet Relish (save leftovers; cook eggs the day of) 1 serving Chicken Tikka Masala with Almond Rice (leftovers) 1 serving Cuban Black Bean & Quinoa Bowls with Plantain Chips (leftovers) Calories: 1,607 Fat: 82 g Sat. Fat: 28 g Carbs: 144 g Fiber: 26 g Sugars: 31 g Protein: 85 g Sodium: 1,933 mg Cholesterol: 592 mg
Wednesday 1 serving Gluten-Free Chocolate Hazelnut Muffins (leftovers); 1 serving Smoked Salmon Omelette with Goat Cheese & Beet Relish (leftovers) 1 serving Cuban Black Bean & Quinoa Bowls with Plantain Chips (leftovers) 1 serving Quinoa-Stuffed Peppers (save leftovers) Calories: 1,659 Fat: 82 g Sat. Fat: 30 g Carbs: 165 g Fiber: 32 g Sugars: 42 g Protein: 63 g Sodium: 1,777 mg Cholesterol: 473 mg
Thursday 1 serving Smoked Salmon Omelette with Goat Cheese & Beet Relish (leftovers) 1 serving Sesame Tuna & Mango Salad (save leftovers) 1 serving Cuban Black Bean & Quinoa Bowls with Plantain Chips (leftovers) Calories: 1,650 Fat: 89 g Sat. Fat: 26 g Carbs: 150 g Fiber: 33 g Sugars: 53 g Protein: 84 g Sodium: 1,655 mg Cholesterol: 465 mg
Friday 1 serving Gluten-Free Chocolate Hazelnut Muffins (leftovers); 1 serving Smoked Salmon Omelette with Goat Cheese & Beet Relish (leftovers) 1 serving Chicken Tikka Masala with Almond Rice (leftovers) 1 serving Quinoa-Stuffed Peppers (leftovers) Calories: 1,623 Fat: 79 g Sat. Fat: 28 g Carbs: 124 g Fiber: 21 g Sugars: 34 g Protein: 89 g Sodium: 1,970 mg Cholesterol: 647 mg
Saturday 2 servings Gluten-Free Chocolate Hazelnut Muffins (leftovers) 1 serving Quinoa-Stuffed Peppers (make a second time; save leftovers) 1 serving Sesame Tuna & Mango Salad (leftovers) Calories: 1,544 Fat: 75 g Sat. Fat: 21 g Carbs: 149 g Fiber: 31 g Sugars: 64 g Protein: 67 g Sodium: 1,201 mg Cholesterol: 162 mg
Sunday 2 servings Gluten-Free Chocolate Hazelnut Muffins (leftovers) 1 serving Chicken Tikka Masala with Almond Rice (leftovers) 1 serving Quinoa-Stuffed Peppers (leftovers) Calories: 1,501 Fat: 68 g Sat. Fat: 23 g Carbs: 143 g Fiber: 24 g Sugars: 42 g Protein: 68 g Sodium: 1,479 mg Cholesterol: 289 mg
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Shopping list

Proteins & dairy

  • 2 sticks organic unsalted butter
  • 1 container (24 oz) plain full-fat yogurt
  • 1 small (5 oz or smaller) container heavy cream or Greek yogurt
  • 1 small carton whole milk
  • 4 oz fresh goat cheese
  • 10 large eggs
  • 1 15-oz BPA-free can unsalted black beans
  • 2 4- to 5-oz sashimi-grade ahi tuna steaks
  • 6 oz smoked salmon
  • 1½ lb boneless, skinless chicken thighs
  • 1 container low-sodium chicken broth
  • 1 container low-sodium vegetable broth
  • 1 oz Parmesan cheese

Veggies & fruits

  • 6 oz pitted dates
  • 2 mangos
  • 2 avocados
  • 5 oz cherry tomatoes
  • 10 grape tomatoes
  • 8 oz vine tomatoes
  • 2 large cucumbers
  • 1 unripened plantain (6oz)
  • 5 green peppers
  • 1 bundle fresh cilantro
  • 1 green onion
  • 1 bundle chives
  • 1 bundle dill
  • 1 head butter lettuce
  • 15 oz baby spinach
  • 2 yellow onions
  • 1 beet
  • 1 head garlic
  • 2 tbsp fresh ginger
  • 2 limes
  • 2 14.5-oz BPA-free can unsalted fire-roasted diced tomatoes
  • 1 can unsalted tomato paste

Grains

  • 1 bag gluten-free flour
  • 1 bag quinoa
  • 1 bag brown basmati rice

Nuts, seeds & oils

  • 1 jar low-sugar chocolate-hazelnut spread
  • 1 jar tahini
  • 1 bag hazelnuts
  • 1 bag sliced almonds
  • 1 bag pine nuts
  • 1 jar coconut oil
  • 1 bottle toasted sesame oil
  • 1 bottle avocado oil
  • 1 bottle olive oil

Pantry staples

  • 1 bag cacao powder
  • 1 bottle vanilla extract
  • 1 bag organic evaporated cane juice (aka organic sugar)
  • 1 bag baking soda
  • 1 bottle coconut aminos or reduced-sodium tamari
  • 1 bottle balsamic vinegar
  • 1 jar raw honey
  • 1 bottle rice vinegar
  • 1 bottle sea salt
  • 1 bottle ground black pepper
  • 1 bottle dried oregano
  • 1 bottle ground cumin
  • 1 bottle ground coriander
  • 1 bottle ground turmeric
  • 1 bottle garam masala
  • 1 bottle paprika
  • 1 bottle curry powder
  • 1 bottle ground cayenne pepper
  • 1 bottle black and white sesame seeds
  • 1 bottle garlic powder
  • 1 bottle whole cloves