100% gluten-free – coeliac safe
Gluten-Free Meal Plan
Wholesome nutrition without gluten – safe for coeliac disease, optimal for gluten sensitivity.
Gluten-free means: no wheat, rye, barley or spelt. For coeliac disease, strict avoidance is medically necessary. Good alternatives: rice, quinoa, buckwheat, millet, potatoes, corn and certified GF oats.
📆 Monday1580 kcal
🥣 GF oats + blueberries + almonds + honey380 kcal
🥗 Quinoa salad + chicken + cucumber + lemon480 kcal
🐟 Salmon + baked potato + green beans560 kcal
🍎 Rice cake + peanut butter160 kcal
📆 Tuesday1680 kcal
🍳 Buckwheat pancakes + berries + maple syrup420 kcal
🍛 Chickpea curry + basmati rice520 kcal
🥩 Beef bowl + corn tortilla + guacamole600 kcal
🧀 Cheese + grapes140 kcal
📆 Wednesday1510 kcal
🍌 Smoothie: banana + almond milk + chia + nut butter360 kcal
🥦 Chicken soup with veg + glass noodles420 kcal
🍗 Chicken stir-fry + tamari + broccoli + basmati580 kcal
🫐 GF yoghurt + walnuts150 kcal
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🍳 ████████████ (000 kcal)
🥗 ████████████ (000 kcal)
🍝 ████████████ (000 kcal)
💡 Watch for hidden gluten in sauces, spice blends and ready meals. Always use tamari (GF) instead of regular soy sauce and check for GF certification on all products.
Create Your Full Plan with NutriLumo
7 days, personalised recipes, shopping list & calorie tracking
Frequently Asked Questions
Are oats gluten-free?+
Only certified GF oats – regular oats are unsafe for coeliac disease due to cross-contamination.
Which grains can I eat with coeliac disease?+
Rice, quinoa, buckwheat, millet, corn, amaranth and certified GF oats.
Is gluten-free eating healthier without coeliac disease?+
Not necessarily – GF products are often higher in sugar and more expensive. Without a medical reason, no benefit is proven.
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