31-Day Gluten-Free High-Protein Meal Plan (Recipes Included)

Following a gluten-free diet doesn’t mean you have to sacrifice protein or flavor. Whether you have celiac disease, gluten sensitivity, or simply choose to avoid gluten for health reasons, this comprehensive 31-day meal plan demonstrates how easy it can be to maintain a high-protein, gluten-free lifestyle. With delicious recipes for every meal and snack, you’ll discover that eating gluten-free can be both satisfying and nutritious.

The Importance of Protein in a Gluten-Free Diet

Protein is an essential macronutrient that plays a vital role in nearly every bodily function. It is the building block of our muscles, bones, skin, and hair, and is crucial for a healthy immune system. The Recommended Dietary Allowance (RDA) for protein is 0.8 grams per kilogram of body weight, but this is the minimum amount needed to prevent deficiency [1]. For those looking to build muscle, lose weight, or simply improve their overall health, a higher protein intake is often beneficial.

For individuals following a gluten-free diet, ensuring adequate protein intake is particularly important. Many traditional gluten-containing foods like bread and pasta are often replaced with gluten-free alternatives that may be lower in protein and other nutrients. Research from Healthline highlights several science-backed reasons to eat more protein [2]. A high-protein diet can help with appetite control by reducing the hunger hormone ghrelin and increasing fullness hormones like cholecystokinin and GLP-1. It is also essential for muscle maintenance and growth, with recommendations for active individuals being as high as 1.6 g/kg of body weight. Furthermore, adequate protein intake is crucial for bone health, injury recovery, and preventing age-related muscle loss.

How This Meal Plan Works

This 31-day gluten-free meal plan is designed to provide an average of 100-120 grams of protein per day, which aligns with the recommendations for active individuals. Each day includes three meals (breakfast, lunch, and dinner) and two snacks. All recipes are completely gluten-free and use naturally gluten-free ingredients or certified gluten-free alternatives. The recipes are simple, delicious, and easy to prepare, with a focus on whole foods and lean protein sources.

To ensure success, it’s recommended to space your protein intake throughout the day. Studies show that consuming 15-30 grams of protein per meal is more effective than loading up at one meal [3].

31-Day Gluten-Free Meal Plan

Here is a day-by-day guide to your gluten-free, high-protein journey. Each day is structured to provide a balanced intake of protein and other essential nutrients.

Day	Breakfast	Lunch	Dinner	Snacks
1	Greek Yogurt Parfait with Berries and Almonds	Grilled Chicken Salad with Lemon-Vinaigrette	Sheet-Pan Lemon-Herb Salmon with Asparagus and Cherry Tomatoes	Hard-boiled egg, handful of almonds
2	Scrambled Eggs with Spinach and Feta	Leftover Sheet-Pan Lemon-Herb Salmon	Turkey Meatballs with Zucchini Noodles and Marinara Sauce	Cottage cheese with pineapple, protein shake
3	Gluten-Free Oatmeal with Protein Powder and Walnuts	Leftover Turkey Meatballs	Quinoa Black Bean Bowl with Avocado	Apple with almond butter, Greek yogurt
4	Smoothie with Protein Powder, Spinach, and Mixed Berries	Leftover Quinoa Black Bean Bowl	Chicken and Vegetable Skewers with Cauliflower Rice	Beef jerky (gluten-free), edamame
5	Cottage Cheese with Sliced Peaches and Cinnamon	Leftover Chicken and Vegetable Skewers	Lentil Soup with a side of Gluten-Free Crackers	Rice cakes with avocado, handful of pistachios
6	Tofu Scramble with Bell Peppers and Onions	Leftover Lentil Soup	Shrimp with Gluten-Free Pasta and Garlic Sauce	Protein bar (gluten-free), celery with hummus
7	Gluten-Free Banana Protein Pancakes	Leftover Shrimp Pasta	Rotisserie Chicken with Roasted Sweet Potatoes and Broccoli	Mixed nuts, pear
8	Greek Yogurt with Granola (gluten-free) and Honey	Leftover Rotisserie Chicken	Beef and Broccoli Stir-fry with Cauliflower Rice	Hard-boiled egg, apple slices
9	Scrambled Eggs with Turkey Sausage (gluten-free)	Leftover Beef and Broccoli Stir-fry	Baked Cod with Roasted Vegetables	Protein shake, handful of walnuts
10	Gluten-Free Oatmeal with Berries and Protein Powder	Leftover Baked Cod with Roasted Vegetables	Chicken Fajita Bowl with Cauliflower Rice and Black Beans	Cottage cheese with tomatoes, almonds
11	Smoothie with Kale, Pineapple, and Protein Powder	Leftover Chicken Fajita Bowl	Pork Chops with Roasted Brussels Sprouts and Applesauce	Greek yogurt, baby carrots with hummus
12	Avocado and Egg Breakfast Bowl	Leftover Pork Chops	Vegetarian Chili with Greek Yogurt	Protein bar (gluten-free), orange
13	Chia Seed Pudding with Mixed Berries	Leftover Vegetarian Chili	Grilled Steak with Baked Potato and Green Beans	Edamame, handful of cashews
14	Gluten-Free Protein Waffles with Berries	Leftover Grilled Steak	Tuna Salad Stuffed Bell Peppers	Beef jerky (gluten-free), banana
15	Cottage Cheese with Cantaloupe	Leftover Tuna Salad Stuffed Bell Peppers	Chicken Parmesan with Gluten-Free Pasta	Hard-boiled egg, pistachios
16	Scrambled Eggs with Black Beans and Salsa	Leftover Chicken Parmesan	Salmon Patties with Sweet Potato Fries	Protein shake, apple
17	Gluten-Free Oatmeal with Almonds and Cinnamon	Leftover Salmon Patties	Shepherd’s Pie with Cauliflower Mash	Greek yogurt, pear
18	Smoothie with Spinach, Mango, and Protein Powder	Leftover Shepherd’s Pie	Lemon Herb Roasted Chicken with Quinoa and Carrots	Cottage cheese, handful of walnuts
19	Greek Yogurt with Peaches and Chia Seeds	Leftover Lemon Herb Roasted Chicken	Blackened Tilapia with Cauliflower Rice and Mango Salsa	Protein bar (gluten-free), celery with almond butter
20	Tofu Scramble with Mushrooms and Kale	Leftover Blackened Tilapia	Turkey and Bell Pepper Stir-fry with Rice	Edamame, mixed nuts
21	Gluten-Free Banana Bread French Toast	Leftover Turkey and Bell Pepper Stir-fry	Gluten-Free Spaghetti with Meat Sauce	Beef jerky (gluten-free), orange
22	Cottage Cheese with Pineapple and Coconut Flakes	Leftover Spaghetti with Meat Sauce	Chicken and Vegetable Soup with Rice	Hard-boiled egg, almonds
23	Scrambled Eggs with Cheese and Turkey Bacon	Leftover Chicken and Vegetable Soup	Fish Tacos with Cabbage Slaw (corn tortillas)	Protein shake, banana
24	Gluten-Free Oatmeal with Blueberries and Protein Powder	Leftover Fish Tacos	Stuffed Bell Peppers with Quinoa and Black Beans	Greek yogurt, apple
25	Smoothie with Banana, Almond Butter, and Protein Powder	Leftover Stuffed Bell Peppers	Honey Garlic Glazed Salmon with Roasted Asparagus	Cottage cheese, handful of cashews
26	Greek Yogurt with Strawberries and Gluten-Free Granola	Leftover Honey Garlic Glazed Salmon	Chicken and Rice Soup	Protein bar (gluten-free), pear
27	Avocado Toast on Gluten-Free Bread with Fried Egg	Leftover Chicken and Rice Soup	Beef and Vegetable Kabobs with Quinoa	Edamame, mixed nuts
28	Gluten-Free Protein Pancakes with Mixed Berries	Leftover Beef and Vegetable Kabobs	Lemon Dill Baked Salmon with Roasted Potatoes	Beef jerky (gluten-free), orange
29	Cottage Cheese with Mixed Berries	Leftover Lemon Dill Baked Salmon	Chicken and White Bean Chili	Hard-boiled egg, almonds
30	Scrambled Eggs with Spinach and Gluten-Free Toast	Leftover Chicken and White Bean Chili	Shrimp and Asparagus Stir-fry with Quinoa	Protein shake, apple
31	Gluten-Free Oatmeal with Protein Powder and Bananas	Leftover Shrimp and Asparagus Stir-fry	Celebration Meal! Your favorite gluten-free, high-protein dish	Greek yogurt, handful of mixed berries

Recipes

Here are detailed gluten-free recipes for the main dishes featured in the 31-day meal plan:

Breakfast Recipes

Greek Yogurt Parfait with Berries and Almonds

Protein: ~25g per serving | Gluten-Free

Ingredients:

• 1 cup plain Greek yogurt
• 1/2 cup mixed berries (fresh or frozen)
• 1/4 cup sliced almonds
• 1 tablespoon honey or maple syrup (optional)

Instructions:

1. In a glass or bowl, layer the Greek yogurt, mixed berries, and almonds.
2. Drizzle with honey or maple syrup, if desired.
3. Serve immediately or store in the refrigerator for up to 2 days.

Scrambled Eggs with Spinach and Feta

Protein: ~20g per serving | Gluten-Free

Ingredients:

• 3 large eggs
• 1 cup fresh spinach, chopped
• 2 tablespoons crumbled feta cheese
• 1 tablespoon olive oil or butter
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a non-stick skillet over medium heat.
2. Add spinach and sauté until wilted, about 2 minutes.
3. In a bowl, whisk eggs with salt and pepper.
4. Pour eggs into the skillet with spinach.
5. Cook, stirring gently, until eggs are just set.
6. Sprinkle with feta cheese before serving.

Gluten-Free High-Protein Oatmeal

Protein: ~25g per serving | Gluten-Free

Ingredients:

• 1/2 cup certified gluten-free rolled oats
• 1 cup water or milk
• 1 scoop vanilla protein powder (gluten-free)
• 1 banana, sliced
• 2 tablespoons chopped walnuts
• Pinch of cinnamon

Instructions:

1. Cook gluten-free oats according to package directions.
2. Once cooked, remove from heat and stir in protein powder.
3. Top with banana slices, walnuts, and cinnamon.

Note: Always use certified gluten-free oats, as regular oats may be cross-contaminated with gluten during processing.

Tofu Scramble with Bell Peppers and Onions

Protein: ~18g per serving | Gluten-Free

Ingredients:

• 14 oz firm tofu, drained and crumbled
• 1 bell pepper, diced
• 1/2 onion, diced
• 1 tablespoon olive oil
• 1/2 teaspoon turmeric
• 1/2 teaspoon garlic powder
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large skillet over medium heat.
2. Add onions and bell peppers, sauté for 3-4 minutes.
3. Add crumbled tofu, turmeric, garlic powder, salt, and pepper.
4. Cook for 5-7 minutes, stirring occasionally, until heated through.

Gluten-Free Banana Protein Pancakes

Protein: ~30g per serving | Gluten-Free

Ingredients:

• 1 cup gluten-free all-purpose flour blend
• 1 scoop vanilla protein powder (gluten-free)
• 1 tablespoon baking powder
• 1 cup milk
• 1 egg
• 1 ripe banana, mashed
• 2 tablespoons honey
• 1 teaspoon vanilla extract

Instructions:

1. Mix dry ingredients in a bowl.
2. In another bowl, whisk together milk, egg, mashed banana, honey, and vanilla.
3. Combine wet and dry ingredients until just mixed.
4. Pour 1/4 cup batter onto a hot griddle for each pancake.
5. Cook until bubbles form, then flip and cook until golden.

Avocado and Egg Breakfast Bowl

Protein: ~20g per serving | Gluten-Free

Ingredients:

• 2 eggs, cooked your way (fried, poached, or scrambled)
• 1/2 avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup black beans
• 2 tablespoons salsa
• Fresh cilantro
• Salt and pepper to taste

Instructions:

1. Arrange avocado, tomatoes, and black beans in a bowl.
2. Top with cooked eggs.
3. Add salsa and garnish with cilantro.
4. Season with salt and pepper.

Chia Seed Pudding with Mixed Berries

Protein: ~15g per serving | Gluten-Free

Ingredients:

• 1/4 cup chia seeds
• 1 cup milk (dairy or plant-based)
• 1 scoop vanilla protein powder (gluten-free)
• 1 tablespoon honey or maple syrup
• 1/2 cup mixed berries
• 1/4 teaspoon vanilla extract

Instructions:

1. Mix chia seeds, milk, protein powder, honey, and vanilla in a jar.
2. Stir well and refrigerate overnight or for at least 4 hours.
3. Stir before serving and top with mixed berries.

Lunch & Dinner Recipes

Grilled Chicken Salad with Lemon-Vinaigrette

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 6 oz grilled chicken breast, sliced
• 4 cups mixed greens
• 1 cucumber, sliced
• 1 cup cherry tomatoes, halved
• 1/4 red onion, thinly sliced
• 2 tablespoons olive oil
• 1 tablespoon lemon juice
• 1 teaspoon Dijon mustard (ensure gluten-free)
• Salt and pepper to taste

Instructions:

1. Arrange mixed greens on a plate.
2. Top with cucumber, tomatoes, onion, and grilled chicken.
3. Whisk together olive oil, lemon juice, mustard, salt, and pepper.
4. Drizzle dressing over salad.

Sheet-Pan Lemon-Herb Salmon with Asparagus and Cherry Tomatoes

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 1 lb salmon fillet
• 1 bunch asparagus, trimmed
• 1 pint cherry tomatoes
• 2 tablespoons olive oil
• 1 teaspoon dried oregano
• 1/2 teaspoon garlic powder
• Salt and pepper to taste
• 1 lemon, sliced

Instructions:

1. Preheat oven to 400°F (200°C).
2. On a large baking sheet, toss asparagus and cherry tomatoes with olive oil, oregano, garlic powder, salt, and pepper.
3. Place salmon fillet on the baking sheet, skin-side down.
4. Top salmon with lemon slices.
5. Bake for 12-15 minutes, or until salmon is cooked through and vegetables are tender.

Turkey Meatballs with Zucchini Noodles

Protein: ~40g per serving | Gluten-Free

Ingredients:

• 1 lb ground turkey
• 1/4 cup gluten-free breadcrumbs or almond flour
• 1/4 cup grated Parmesan cheese
• 1 egg, beaten
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• 2 large zucchini, spiralized
• 1 jar gluten-free marinara sauce

Instructions:

1. In a large bowl, combine ground turkey, gluten-free breadcrumbs, Parmesan, egg, Italian seasoning, salt, and pepper.
2. Form mixture into 1-inch meatballs.
3. In a large skillet, cook meatballs over medium-high heat until browned on all sides.
4. Add marinara sauce to the skillet and bring to a simmer.
5. Reduce heat and let meatballs simmer in sauce for 10-15 minutes, or until cooked through.
6. Serve meatballs and sauce over zucchini noodles.

Quinoa Black Bean Bowl with Avocado

Protein: ~18g per serving | Gluten-Free

Ingredients:

• 1 cup quinoa, cooked
• 1 can (15 oz) black beans, drained and rinsed
• 1 avocado, sliced
• 1 cup corn kernels
• 1/2 cup cherry tomatoes, halved
• 2 tablespoons lime juice
• 1 tablespoon olive oil
• 1 teaspoon cumin
• Fresh cilantro
• Salt and pepper to taste

Instructions:

1. In a bowl, combine cooked quinoa, black beans, corn, and tomatoes.
2. Drizzle with lime juice and olive oil.
3. Season with cumin, salt, and pepper.
4. Top with avocado slices and fresh cilantro.

Chicken and Vegetable Skewers with Cauliflower Rice

Protein: ~38g per serving | Gluten-Free

Ingredients:

• 1 lb chicken breast, cut into cubes
• 1 zucchini, cut into chunks
• 1 red bell pepper, cut into chunks
• 1 red onion, cut into chunks
• 2 tablespoons olive oil
• 1 teaspoon paprika
• 1 teaspoon garlic powder
• Salt and pepper to taste
• 3 cups cauliflower rice

Instructions:

1. Preheat grill or grill pan to medium-high heat.
2. Thread chicken and vegetables onto skewers.
3. Brush with olive oil and season with paprika, garlic powder, salt, and pepper.
4. Grill for 10-12 minutes, turning occasionally, until chicken is cooked through.
5. Sauté cauliflower rice in a skillet with a little oil for 5-7 minutes.
6. Serve skewers over cauliflower rice.

Hearty Lentil Soup

Protein: ~18g per serving | Gluten-Free

Ingredients:

• 1 cup dried lentils, rinsed
• 1 onion, diced
• 2 carrots, diced
• 2 celery stalks, diced
• 3 cloves garlic, minced
• 6 cups gluten-free vegetable broth
• 1 can (14 oz) diced tomatoes
• 1 teaspoon cumin
• 1 teaspoon thyme
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Sauté onion, carrots, and celery for 5 minutes.
3. Add garlic and cook for 1 minute.
4. Add lentils, broth, tomatoes, cumin, and thyme.
5. Bring to a boil, then reduce heat and simmer for 25-30 minutes until lentils are tender.
6. Season with salt and pepper.

Shrimp with Gluten-Free Pasta and Garlic Sauce

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 8 oz gluten-free pasta
• 4 cloves garlic, minced
• 1/4 cup white wine or chicken broth (ensure gluten-free)
• 2 tablespoons butter
• 2 tablespoons olive oil
• Juice of 1 lemon
• 1/4 cup fresh parsley, chopped
• Red pepper flakes (optional)
• Salt and pepper to taste

Instructions:

1. Cook gluten-free pasta according to package directions.
2. Heat olive oil and butter in a large skillet over medium heat.
3. Add garlic and cook for 1 minute.
4. Add shrimp and cook for 2-3 minutes per side until pink.
5. Add wine, lemon juice, and red pepper flakes.
6. Toss with cooked pasta and garnish with parsley.

Beef and Broccoli Stir-Fry with Cauliflower Rice

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 1 lb flank steak, thinly sliced
• 3 cups broccoli florets
• 3 cloves garlic, minced
• 1 tablespoon fresh ginger, minced
• 3 tablespoons gluten-free soy sauce or tamari
• 1 tablespoon oyster sauce (ensure gluten-free) or coconut aminos
• 1 tablespoon cornstarch
• 2 tablespoons vegetable oil
• 3 cups cauliflower rice

Instructions:

1. Mix gluten-free soy sauce, oyster sauce, and cornstarch in a bowl.
2. Heat 1 tablespoon oil in a wok or large skillet over high heat.
3. Add beef and stir-fry for 2-3 minutes. Remove and set aside.
4. Add remaining oil, garlic, and ginger. Cook for 30 seconds.
5. Add broccoli and stir-fry for 3-4 minutes.
6. Return beef to pan, add sauce mixture, and cook until thickened.
7. Serve over cauliflower rice.

Baked Cod with Roasted Vegetables

Protein: ~30g per serving | Gluten-Free

Ingredients:

• 4 cod fillets (6 oz each)
• 2 bell peppers, cut into strips
• 1 zucchini, sliced
• 1 red onion, sliced
• 3 tablespoons olive oil
• 1 teaspoon Italian seasoning
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss vegetables with 2 tablespoons olive oil, Italian seasoning, salt, and pepper.
3. Spread on a baking sheet.
4. Place cod fillets on top of vegetables.
5. Brush fish with remaining olive oil and season with salt and pepper.
6. Bake for 15-18 minutes until fish flakes easily.
7. Serve with lemon wedges.

Chicken Fajita Bowl with Cauliflower Rice

Protein: ~40g per serving | Gluten-Free

Ingredients:

• 1 lb chicken breast, sliced
• 2 bell peppers, sliced
• 1 onion, sliced
• 2 tablespoons olive oil
• 1 tablespoon fajita seasoning (ensure gluten-free)
• 3 cups cauliflower rice
• 1 cup black beans, cooked
• 1 avocado, sliced
• Salsa and Greek yogurt for topping

Instructions:

1. Heat olive oil in a large skillet over medium-high heat.
2. Add chicken and fajita seasoning, cook for 5-6 minutes.
3. Add peppers and onions, cook for 5 more minutes.
4. Sauté cauliflower rice separately for 5-7 minutes.
5. Serve chicken and vegetables over cauliflower rice with black beans, avocado, salsa, and Greek yogurt.

Vegetarian Chili

Protein: ~20g per serving | Gluten-Free

Ingredients:

• 2 cans (15 oz each) kidney beans
• 1 can (15 oz) black beans
• 1 can (28 oz) crushed tomatoes
• 1 onion, diced
• 1 bell pepper, diced
• 3 cloves garlic, minced
• 2 tablespoons chili powder
• 1 tablespoon cumin
• 2 tablespoons olive oil
• Salt and pepper to taste
• Greek yogurt for topping

Instructions:

1. Heat olive oil in a large pot over medium heat.
2. Sauté onion and bell pepper for 5 minutes.
3. Add garlic and cook for 1 minute.
4. Add beans, tomatoes, chili powder, cumin, salt, and pepper.
5. Simmer for 20-25 minutes.
6. Serve with a dollop of Greek yogurt.

Chicken Parmesan with Gluten-Free Pasta

Protein: ~45g per serving | Gluten-Free

Ingredients:

• 4 chicken breasts, pounded thin
• 1 cup gluten-free breadcrumbs
• 1/2 cup grated Parmesan cheese
• 2 eggs, beaten
• 2 cups gluten-free marinara sauce
• 1 cup mozzarella cheese, shredded
• 8 oz gluten-free pasta
• 2 tablespoons olive oil

Instructions:

1. Cook gluten-free pasta according to package directions.
2. Mix gluten-free breadcrumbs and Parmesan in a shallow dish.
3. Dip chicken in egg, then coat with breadcrumb mixture.
4. Heat olive oil in a large skillet and cook chicken for 4-5 minutes per side.
5. Top each chicken breast with marinara sauce and mozzarella.
6. Cover and cook until cheese melts.
7. Serve over gluten-free pasta.

Shepherd’s Pie with Cauliflower Mash

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 1 lb lean ground beef or turkey
• 1 onion, diced
• 2 carrots, diced
• 1 cup frozen peas
• 2 tablespoons tomato paste
• 1 cup gluten-free beef broth
• 1 large head cauliflower, cut into florets
• 2 tablespoons butter
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Brown ground meat in a large skillet, then add onion and carrots.
3. Stir in tomato paste, broth, and peas. Simmer for 10 minutes.
4. Steam cauliflower until tender, then mash with butter, salt, and pepper.
5. Transfer meat mixture to a baking dish.
6. Spread cauliflower mash on top.
7. Bake for 20-25 minutes until golden.

Honey Garlic Glazed Salmon

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 4 salmon fillets (6 oz each)
• 3 tablespoons honey
• 2 tablespoons gluten-free soy sauce or tamari
• 3 cloves garlic, minced
• 1 tablespoon olive oil
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

1. Mix honey, gluten-free soy sauce, garlic, and lemon juice in a small bowl.
2. Heat olive oil in a large skillet over medium-high heat.
3. Season salmon with salt and pepper.
4. Cook salmon skin-side up for 4 minutes.
5. Flip and brush with honey garlic glaze.
6. Cook for 3-4 more minutes, basting with glaze.

Fish Tacos with Cabbage Slaw (Corn Tortillas)

Protein: ~30g per serving | Gluten-Free

Ingredients:

• 1 lb white fish (tilapia or cod)
• 1 teaspoon chili powder
• 1/2 teaspoon cumin
• 2 cups shredded cabbage
• 1/4 cup Greek yogurt
• 1 tablespoon lime juice
• 8 small corn tortillas (naturally gluten-free)
• 1 cup black beans
• Salsa for topping

Instructions:

1. Season fish with chili powder and cumin.
2. Cook fish in a skillet for 3-4 minutes per side.
3. Mix cabbage with Greek yogurt and lime juice for slaw.
4. Warm corn tortillas and fill with fish, black beans, slaw, and salsa.

Pork Chops with Roasted Brussels Sprouts

Protein: ~40g per serving | Gluten-Free

Ingredients:

• 4 bone-in pork chops (6 oz each)
• 1 lb Brussels sprouts, halved
• 2 tablespoons olive oil
• 2 cloves garlic, minced
• 1 teaspoon dried thyme
• Salt and pepper to taste
• Applesauce for serving

Instructions:

1. Preheat oven to 400°F (200°C).
2. Toss Brussels sprouts with 1 tablespoon olive oil, salt, and pepper.
3. Spread on a baking sheet and roast for 20 minutes.
4. Season pork chops with thyme, salt, and pepper.
5. Heat remaining olive oil in an oven-safe skillet.
6. Sear pork chops for 3 minutes per side.
7. Transfer skillet to oven and roast for 10-12 minutes.
8. Serve with roasted Brussels sprouts and applesauce.

Tuna Salad Stuffed Bell Peppers

Protein: ~25g per serving | Gluten-Free

Ingredients:

• 2 cans (5 oz each) tuna, drained
• 1/4 cup Greek yogurt
• 1 celery stalk, diced
• 2 tablespoons red onion, minced
• 1 tablespoon lemon juice
• 4 bell peppers, halved and seeded
• Salt and pepper to taste

Instructions:

1. Mix tuna, Greek yogurt, celery, onion, lemon juice, salt, and pepper.
2. Fill bell pepper halves with tuna salad.
3. Serve chilled or at room temperature.

Salmon Patties with Sweet Potato Fries

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 1 lb fresh salmon, finely chopped
• 1/4 cup gluten-free breadcrumbs or almond flour
• 1 egg
• 2 tablespoons fresh dill, chopped
• 1 tablespoon Dijon mustard (ensure gluten-free)
• 2 large sweet potatoes, cut into fries
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Toss sweet potato fries with 1 tablespoon olive oil, salt, and pepper.
3. Spread on a baking sheet and bake for 25-30 minutes.
4. Mix salmon, gluten-free breadcrumbs, egg, dill, mustard, salt, and pepper.
5. Form into 4 patties.
6. Heat remaining olive oil in a skillet and cook patties for 4-5 minutes per side.
7. Serve with sweet potato fries.

Lemon Herb Roasted Chicken with Quinoa

Protein: ~45g per serving | Gluten-Free

Ingredients:

• 1 whole chicken (3-4 lbs)
• 2 lemons, halved
• 4 cloves garlic
• Fresh herbs (rosemary, thyme)
• 2 tablespoons olive oil
• 2 cups quinoa, cooked
• 2 carrots, roasted
• Salt and pepper to taste

Instructions:

1. Preheat oven to 425°F (220°C).
2. Pat chicken dry and season inside and out with salt, pepper, and herbs.
3. Stuff cavity with lemon halves and garlic.
4. Rub olive oil over chicken.
5. Roast for 60-75 minutes until internal temperature reaches 165°F.
6. Let rest for 10 minutes before carving.
7. Serve with quinoa and roasted carrots.

Blackened Tilapia with Cauliflower Rice and Mango Salsa

Protein: ~30g per serving | Gluten-Free

Ingredients:

• 4 tilapia fillets (6 oz each)
• 2 teaspoons paprika
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon cayenne pepper
• 1 mango, diced
• 1/4 red onion, diced
• 1 jalapeño, minced
• 2 tablespoons cilantro, chopped
• Juice of 1 lime
• 3 cups cauliflower rice

Instructions:

1. Mix paprika, garlic powder, onion powder, and cayenne.
2. Coat tilapia fillets with spice mixture.
3. Heat a cast-iron skillet over high heat.
4. Cook fish for 3-4 minutes per side.
5. Mix mango, onion, jalapeño, cilantro, and lime juice for salsa.
6. Sauté cauliflower rice for 5-7 minutes.
7. Serve fish over cauliflower rice topped with mango salsa.

Turkey and Bell Pepper Stir-Fry with Rice

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 1 lb ground turkey
• 2 bell peppers, sliced
• 1 onion, sliced
• 3 cloves garlic, minced
• 2 tablespoons gluten-free soy sauce or tamari
• 1 tablespoon sesame oil
• 1 teaspoon ginger, minced
• 2 cups cooked white or brown rice
• Green onions for garnish

Instructions:

1. Heat sesame oil in a wok over high heat.
2. Add ground turkey and cook until browned.
3. Add bell peppers, onion, garlic, and ginger.
4. Stir-fry for 5-6 minutes.
5. Add gluten-free soy sauce and cook for 2 more minutes.
6. Serve over rice, garnished with green onions.

Gluten-Free Spaghetti with Meat Sauce

Protein: ~40g per serving | Gluten-Free

Ingredients:

• 1 lb lean ground beef
• 1 onion, diced
• 3 cloves garlic, minced
• 1 jar (24 oz) gluten-free marinara sauce
• 1 teaspoon Italian seasoning
• 8 oz gluten-free spaghetti
• Grated Parmesan cheese for serving
• Salt and pepper to taste

Instructions:

1. Cook gluten-free spaghetti according to package directions.
2. Brown ground beef in a large skillet.
3. Add onion and garlic, cook for 3-4 minutes.
4. Add marinara sauce and Italian seasoning.
5. Simmer for 15-20 minutes.
6. Serve sauce over gluten-free spaghetti with Parmesan cheese.

Chicken and Vegetable Soup with Rice

Protein: ~30g per serving | Gluten-Free

Ingredients:

• 1 lb chicken breast, cubed
• 6 cups gluten-free chicken broth
• 2 carrots, sliced
• 2 celery stalks, sliced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup cooked rice
• 1 cup frozen peas
• 2 tablespoons fresh parsley
• 1 bay leaf
• Salt and pepper to taste

Instructions:

1. In a large pot, bring broth to a boil with chicken and bay leaf.
2. Reduce heat and simmer for 15 minutes.
3. Add carrots, celery, onion, and garlic.
4. Simmer for 10 more minutes.
5. Add cooked rice and peas, heat through.
6. Season with salt, pepper, and parsley.

Stuffed Bell Peppers with Quinoa and Black Beans

Protein: ~20g per serving | Gluten-Free

Ingredients:

• 4 large bell peppers, tops removed and seeded
• 1 cup quinoa, cooked
• 1 can (15 oz) black beans, drained
• 1 cup corn kernels
• 1 cup salsa
• 1 teaspoon cumin
• 1/2 cup shredded cheese
• Salt and pepper to taste

Instructions:

1. Preheat oven to 375°F (190°C).
2. Mix quinoa, black beans, corn, salsa, cumin, salt, and pepper.
3. Stuff bell peppers with mixture.
4. Place in a baking dish with 1/4 cup water in the bottom.
5. Cover with foil and bake for 30 minutes.
6. Remove foil, top with cheese, and bake for 10 more minutes.

Chicken and Rice Soup

Protein: ~28g per serving | Gluten-Free

Ingredients:

• 1 lb chicken breast
• 8 cups gluten-free chicken broth
• 3 carrots, sliced
• 3 celery stalks, sliced
• 1 onion, diced
• 2 cloves garlic, minced
• 1 cup white rice
• 2 tablespoons fresh parsley
• 1 bay leaf
• Salt and pepper to taste

Instructions:

1. In a large pot, bring broth to a boil with chicken breast and bay leaf.
2. Reduce heat and simmer for 20 minutes.
3. Remove chicken, shred, and set aside.
4. Add carrots, celery, onion, garlic, and rice to broth.
5. Simmer for 20 minutes until rice is tender.
6. Return shredded chicken to pot.
7. Season with salt, pepper, and parsley.

Beef and Vegetable Kabobs with Quinoa

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 1 lb sirloin steak, cut into cubes
• 1 zucchini, cut into chunks
• 1 red onion, cut into chunks
• 8 oz mushrooms
• 1 red bell pepper, cut into chunks
• 3 tablespoons olive oil
• 2 tablespoons balsamic vinegar
• 2 cloves garlic, minced
• 1 teaspoon Italian seasoning
• 2 cups cooked quinoa

Instructions:

1. Mix olive oil, balsamic vinegar, garlic, and Italian seasoning.
2. Marinate beef for 30 minutes.
3. Thread beef and vegetables onto skewers.
4. Grill over medium-high heat for 10-12 minutes, turning occasionally.
5. Serve over quinoa.

Lemon Dill Baked Salmon with Roasted Potatoes

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 4 salmon fillets (6 oz each)
• 2 tablespoons fresh dill, chopped
• 2 tablespoons olive oil
• Juice and zest of 1 lemon
• 2 cloves garlic, minced
• 1 lb baby potatoes, halved and roasted
• Salt and pepper to taste

Instructions:

1. Preheat oven to 400°F (200°C).
2. Mix olive oil, dill, lemon juice, lemon zest, garlic, salt, and pepper.
3. Place salmon on a baking sheet.
4. Brush with dill mixture.
5. Bake for 12-15 minutes until salmon flakes easily.
6. Serve with roasted potatoes.

Chicken and White Bean Chili

Protein: ~40g per serving | Gluten-Free

Ingredients:

• 1 lb chicken breast, cubed
• 2 cans (15 oz each) white beans
• 1 can (4 oz) green chiles
• 4 cups gluten-free chicken broth
• 1 onion, diced
• 3 cloves garlic, minced
• 1 teaspoon cumin
• 1 teaspoon oregano
• Greek yogurt and cilantro for topping

Instructions:

1. In a large pot, sauté onion and garlic in a little oil.
2. Add chicken and cook until browned.
3. Add beans, green chiles, broth, cumin, and oregano.
4. Simmer for 20-25 minutes.
5. Serve topped with Greek yogurt and cilantro.

Shrimp and Asparagus Stir-Fry with Quinoa

Protein: ~35g per serving | Gluten-Free

Ingredients:

• 1 lb large shrimp, peeled and deveined
• 1 lb asparagus, cut into 2-inch pieces
• 3 cloves garlic, minced
• 1 tablespoon ginger, minced
• 2 tablespoons gluten-free soy sauce or tamari
• 1 tablespoon sesame oil
• 2 cups cooked quinoa
• Sesame seeds for garnish

Instructions:

1. Heat sesame oil in a wok over high heat.
2. Add shrimp and cook for 2-3 minutes per side. Remove and set aside.
3. Add asparagus, garlic, and ginger. Stir-fry for 4-5 minutes.
4. Return shrimp to wok, add gluten-free soy sauce.
5. Cook for 1-2 more minutes.
6. Serve over quinoa, garnished with sesame seeds.

Tips for Success on a Gluten-Free High-Protein Diet

Always Read Labels: Even products that seem naturally gluten-free can contain hidden gluten from cross-contamination or additives. Look for certified gluten-free labels when possible.

Stock Your Pantry: Keep gluten-free essentials on hand, including certified gluten-free oats, quinoa, rice, gluten-free pasta, gluten-free breadcrumbs, and gluten-free soy sauce or tamari.

Watch for Cross-Contamination: Use separate cutting boards, toasters, and cooking utensils for gluten-free foods if you share a kitchen with gluten-containing products.

Choose Whole Foods: Focus on naturally gluten-free whole foods like meat, fish, eggs, dairy, fruits, vegetables, legumes, nuts, and seeds. These are the most nutritious options and eliminate concerns about hidden gluten.

Meal Prep: Preparing meals in advance ensures you always have gluten-free, high-protein options available, reducing the temptation to grab convenience foods that may contain gluten.

Conclusion

This 31-day gluten-free high-protein meal plan provides a framework for a healthy and sustainable way of eating without gluten. Feel free to customize the plan to your liking, substituting meals and snacks based on your preferences and what you have available. The key is to focus on whole, nutrient-dense, naturally gluten-free foods and to ensure you’re getting an adequate amount of protein each day to support your health and fitness goals. Enjoy the journey to a healthier, stronger, gluten-free you!

References

[1] Harvard Health Publishing. (2023, June 22). How much protein do you need every day? Harvard Health. https://www.health.harvard.edu/blog/how-much-protein-do-you-need-every-day-201506188096

[2] Healthline. (2025, February 18). 10 Science-Backed Reasons to Eat More Protein. Healthline. https://www.healthline.com/nutrition/10-reasons-to-eat-more-protein

[3] Mayo Clinic Health System. (2024, November 27). Are you getting too much protein? https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/are-you-getting-too-much-protein