Each day includes breakfast, lunch, dinner, and 1–2 smart snacks.

All foods listed are naturally gluten-free or easy to find in GF form.

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Day 1

Breakfast — Greek Yogurt Protein Bowl

• 1 cup nonfat Greek yogurt
• ½ cup mixed berries
• 1 tbsp chia seeds
• 1 tbsp sliced almonds
• 1 tsp honey

Snack

• 1 hard-boiled egg
• 1 small apple

Lunch — Chicken Quinoa Power Salad

• 4 oz grilled chicken breast
• ¾ cup cooked quinoa
• Spinach + tomato + cucumber
• Lemon + olive oil drizzle

Snack

• ¾ cup cottage cheese

Dinner — Salmon & Roasted Veggies

• 5 oz baked salmon
• 1 cup roasted broccoli
• ½ medium sweet potato

≈ 1500 calories | ~115g protein

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Day 2

Breakfast — Veggie Omelet & Fruit

• 3 eggs
• Spinach, mushrooms, peppers
• ½ cup strawberries on side

Snack

• Protein shake (gluten-free)

Lunch — Shrimp Rice Bowl

• 4–5 oz shrimp
• ¾ cup brown rice
• Zucchini + bell pepper
• GF tamari splash

Snack

• 10–12 almonds

Dinner — Turkey Lettuce Taco Plate

• 5 oz lean ground turkey
• Romaine leaves
• Salsa + avocado slices
• Cauliflower rice

≈ 1480 calories | ~110g protein

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Day 3

Breakfast — Protein Smoothie

• 1 scoop GF protein powder
• 1 cup almond milk
• ½ banana
• 1 tbsp peanut butter
• Ice + cinnamon

Snack

• 1 cup Greek yogurt

Lunch — Tuna & Chickpea Salad

• 4 oz tuna in water
• ½ cup chickpeas
• Tomato + cucumber
• Olive oil + lemon

Snack

• Baby carrots + hummus

Dinner — Chicken Zoodle Marinara

• 5 oz grilled chicken
• Zucchini noodles
• Marinara (no gluten fillers)
• Sprinkle parmesan (optional)

≈ 1520 calories | ~108g protein

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Day 4

Breakfast — Protein Oat Bowl (GF Oats)

• ½ cup gluten-free oats
• 1 scoop protein powder
• ½ cup blueberries
• 1 tbsp flaxseed

Snack

• 2 hard-boiled eggs

Lunch — Beef Taco Bowl (Gluten-Free)

• 4–5 oz lean ground beef
• Lettuce base
• Salsa
• ½ cup black beans
• ¼ avocado

Snack

• Greek yogurt or cottage cheese

Dinner — Lemon Garlic Cod + Quinoa

• 5 oz baked cod
• ¾ cup quinoa
• Asparagus or green beans

≈ 1490 calories | ~112g protein

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Day 5

Breakfast — Sweet Potato Breakfast Hash

• 2 eggs
• 2 egg whites
• ½ cup diced sweet potato
• Peppers + onion

Snack

• Protein shake

Lunch — Grilled Chicken Salad

• 5 oz chicken
• Mixed greens
• Cherry tomatoes
• Light vinaigrette

Snack

• Small orange
• 10 cashews

Dinner — Turkey Meatballs & Zoodles

• 5 oz turkey meatballs (GF)
• Zucchini noodles
• Tomato basil sauce

≈ 1510 calories | ~118g protein

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Day 6

Breakfast — Greek Yogurt Parfait

• 1 cup Greek yogurt
• ½ cup raspberries
• 1 tbsp walnuts
• 1 tbsp chia seeds

Snack

• Cottage cheese + pineapple

Lunch — Salmon Salad Plate

• 4 oz canned salmon
• Cucumber + spinach
• Olive oil + vinegar

Snack

• Rice cake (GF) + peanut butter

Dinner — Chicken Fajita Bowl
(no tortillas)

• 5 oz chicken strips
• Peppers + onions
• ½ cup brown rice
• Salsa + avocado

≈ 1475 calories | ~113g protein

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Day 7

Breakfast — Smoothie Bowl

• Protein powder
• Almond milk
• Frozen berries
• 1 tbsp pumpkin seeds

Snack

• 1 apple
• 1 tbsp almond butter

Lunch — Lentil Power Bowl

• 1 cup cooked lentils
• Spinach + cucumber
• Lemon tahini drizzle

Snack

• Greek yogurt cup

Dinner — Sirloin & Veggies

• 5 oz lean steak
• Brussels sprouts
• ½ cup mashed cauliflower

≈ 1500 calories | ~105g protein

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Gluten-Free Grocery Staples

Proteins

• Chicken breast
• Turkey & lean beef
• Salmon, shrimp, tuna, cod
• Eggs & egg whites
• Greek yogurt & cottage cheese
• Gluten-free protein powder

Carb Sources (GF)

• Quinoa
• Brown rice
• Sweet potatoes
• Gluten-free oats
• Beans & lentils

Fats

• Olive oil
• Avocado
• Nuts & seeds

Produce

• Leafy greens
• Bell peppers, zucchini, broccoli
• Berries, apples, citrus

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Meal Prep Tips for Better Results

• Cook protein in bulk for 2–3 days
• Pre-portion snacks to avoid overeating
• Watch sauces — many contain hidden gluten
• Choose whole foods over packaged GF treats
• Drink plenty of water

If you’re highly active, consider increasing carbs slightly.