7 - Day Gluten Free Meal Plan

A 7-day gluten-free meal plan is a weekly eating guide that eliminates all sources of gluten, a protein found in wheat, rye, and barley. It’s mainly followed by people with celiac disease, gluten sensitivity, or wheat allergies, but some also choose it for digestive comfort or general health.

Instead of relying on wheat-based staples (like bread, pasta, or regular flour), the plan uses naturally gluten-free foods such as rice, quinoa, corn, potatoes, legumes, fruits, vegetables, and proteins.

🔑 Core Principles of a Gluten-Free Meal Plan

1. Eliminate gluten-containing foods – Wheat (including spelt, semolina, farro), rye, barley, malt, and foods made with regular flour.
2. Choose gluten-free whole grains – Rice, oats (certified gluten-free), quinoa, buckwheat, corn, and millet.
3. Focus on whole foods – Fresh fruits, vegetables, beans, lentils, eggs, poultry, fish, dairy, nuts, and seeds.
4. Watch processed foods – Sauces, dressings, soy sauce, and even some deli meats may contain hidden gluten.
5. Balance nutrition – Include lean protein, healthy fats, fiber-rich carbs, and micronutrients since gluten-free diets can sometimes lack B vitamins and iron.

✅ Benefits

• Prevents digestive distress for people with gluten intolerance or celiac disease.
• Encourages more whole-food eating.
• Can reduce bloating and improve gut comfort.
• May improve energy levels in gluten-sensitive individuals.

⚠️ Challenges:

• Eating out and grocery shopping can be tricky (hidden gluten in sauces, soups, snacks).
• Some gluten-free packaged foods are highly processed and less nutritious.
• Potential nutrient gaps (B vitamins, iron, fiber) if not balanced.

WHAT WILL YOU GET:

1. 7 - Days Worked Out Meal Plan
2. Recipes
3. Shopping List
4. Snack Option List
5. Home Based Exercises Plan worth R279.00
6. How to measure yourself-Guide