7-Day Gluten-Free Meal PlanMaintenance

Naturally gluten-free whole foods — no wheat, barley, rye, or oats. Gluten-free balanced everyday eating.

1,173kcal a day
95 gprotein
64 gcarbs
57 gfat
17recipes

Day 1

1,215 kcal · 92 g protein · 88 g carbs · 50 g fat

Breakfast

Eggs with Tomatoes

260 kcal · P 16 g · C 10 g · F 16 g · 10 min

Recipe

Ingredients

2 eggs
1 cup cherry tomatoes, halved
1 tsp olive oil

Steps

Sauté tomatoes in oil.
Add beaten eggs and scramble until set.

Lunch

Grilled Chicken with Brown Rice & Broccoli

480 kcal · P 42 g · C 45 g · F 12 g · 25 min

Recipe

Ingredients

5 oz chicken breast
3/4 cup brown rice, cooked
1 cup steamed broccoli

Steps

Grill chicken until 165°F internal.
Serve with rice and broccoli.

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

5 oz salmon fillet
1 cup asparagus spears
1 tsp olive oil and lemon

Steps

Place salmon and asparagus on a baking sheet.
Bake at 400°F for 15 minutes.

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

1 medium apple

Steps

Wash and enjoy.

Day 2

1,280 kcal · 110 g protein · 64 g carbs · 62 g fat

Breakfast

Veggie Omelet

280 kcal · P 20 g · C 8 g · F 18 g · 12 min

Recipe

Ingredients

2 eggs
1/2 cup bell pepper, spinach, onion
1 tsp olive oil

Steps

Whisk eggs.
Sauté vegetables, pour in eggs, fold when set.

Lunch

Turkey Salad

380 kcal · P 32 g · C 18 g · F 18 g · 15 min

Recipe

Ingredients

4 oz sliced turkey breast
2 cups mixed greens
1 tbsp olive oil vinaigrette

Steps

Toss greens with turkey and dressing.

Dinner

Grilled Salmon with Quinoa

460 kcal · P 34 g · C 32 g · F 22 g · 25 min

Recipe

Ingredients

5 oz salmon fillet
3/4 cup quinoa, cooked
1 cup roasted vegetables

Steps

Grill salmon 4–5 minutes per side.
Serve over quinoa with vegetables.

Snack

Cottage Cheese

160 kcal · P 24 g · C 6 g · F 4 g · 2 min

Recipe

Ingredients

1 cup low-fat cottage cheese

Steps

Serve chilled.

Day 3

1,010 kcal · 90 g protein · 32 g carbs · 57 g fat

Breakfast

Egg White Veggie Scramble

220 kcal · P 24 g · C 8 g · F 10 g · 10 min

Recipe

Ingredients

4 egg whites
1/2 cup bell peppers, diced
1/2 cup spinach
1 tsp olive oil

Steps

Sauté peppers in olive oil 2 minutes.
Add egg whites and spinach; scramble until set.

Lunch

Tuna Salad

340 kcal · P 28 g · C 12 g · F 20 g · 12 min

Recipe

Ingredients

1 can tuna in water
2 cups mixed greens
1 tbsp olive oil and lemon

Steps

Flake tuna over greens.
Dress with olive oil and lemon.

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

2 fillets cod
1 tbsp olive oil
1 tsp dried herbs
1 lemon wedge

Steps

Place cod on a lined baking sheet.
Top with oil, herbs, and lemon.
Bake at 400°F for 15 minutes until flaky.

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

1 oz raw almonds (about 23)

Steps

Portion and enjoy.

Day 4

1,310 kcal · 103 g protein · 60 g carbs · 68 g fat

Breakfast

Spinach & Feta Omelette

260 kcal · P 22 g · C 4 g · F 16 g · 10 min

Recipe

Ingredients

2 eggs
1 cup spinach
2 tbsp crumbled feta
1 tsp olive oil

Steps

Whisk eggs in a bowl.
Sauté spinach in olive oil until wilted.
Pour in eggs, add feta, fold and cook until set.

Lunch

Grilled Chicken with Brown Rice & Broccoli

480 kcal · P 42 g · C 45 g · F 12 g · 25 min

Recipe

Ingredients

5 oz chicken breast
3/4 cup brown rice, cooked
1 cup steamed broccoli

Steps

Grill chicken until 165°F internal.
Serve with rice and broccoli.

Dinner

Baked Salmon with Lemon

390 kcal · P 34 g · C 4 g · F 24 g · 25 min

Recipe

Ingredients

2 fillets salmon
1 lemon, sliced
1 tbsp olive oil
1 tsp dried dill

Steps

Preheat oven to 400°F.
Place salmon on a lined baking sheet.
Top with lemon, oil, and dill.
Bake 15–18 minutes until flaky.

Snack

Mixed Nuts

180 kcal · P 5 g · C 7 g · F 16 g · 1 min

Recipe

Ingredients

1 oz mixed nuts

Steps

Portion and enjoy.

Day 5

1,165 kcal · 76 g protein · 105 g carbs · 46 g fat

Breakfast

Oatmeal with Banana

310 kcal · P 10 g · C 54 g · F 6 g · 8 min

Recipe

Ingredients

1/2 cup rolled oats
1 banana, sliced
1 cup water or milk

Steps

Cook oats with liquid 5 minutes.
Top with banana slices.

Lunch

Turkey Salad

380 kcal · P 32 g · C 18 g · F 18 g · 15 min

Recipe

Ingredients

4 oz sliced turkey breast
2 cups mixed greens
1 tbsp olive oil vinaigrette

Steps

Toss greens with turkey and dressing.

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

5 oz salmon fillet
1 cup asparagus spears
1 tsp olive oil and lemon

Steps

Place salmon and asparagus on a baking sheet.
Bake at 400°F for 15 minutes.

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

1 medium apple

Steps

Wash and enjoy.

Day 6

1,220 kcal · 102 g protein · 66 g carbs · 58 g fat

Breakfast

Eggs with Tomatoes

260 kcal · P 16 g · C 10 g · F 16 g · 10 min

Recipe

Ingredients

2 eggs
1 cup cherry tomatoes, halved
1 tsp olive oil

Steps

Sauté tomatoes in oil.
Add beaten eggs and scramble until set.

Lunch

Grilled Salmon with Quinoa

460 kcal · P 34 g · C 32 g · F 22 g · 25 min

Recipe

Ingredients

5 oz salmon fillet
3/4 cup quinoa, cooked
1 cup roasted vegetables

Steps

Grill salmon 4–5 minutes per side.
Serve over quinoa with vegetables.

Dinner

Garlic Shrimp Stir-Fry

340 kcal · P 28 g · C 18 g · F 16 g · 20 min

Recipe

Ingredients

12 oz shrimp, peeled
2 cups broccoli florets
2 cloves garlic, minced
1 tbsp soy sauce

Steps

Stir-fry garlic 30 seconds.
Add shrimp; cook until pink.
Add broccoli and soy sauce; cook 4 minutes.

Snack

Cottage Cheese

160 kcal · P 24 g · C 6 g · F 4 g · 2 min

Recipe

Ingredients

1 cup low-fat cottage cheese

Steps

Serve chilled.

Day 7

1,010 kcal · 90 g protein · 32 g carbs · 57 g fat

Breakfast

Egg White Veggie Scramble

220 kcal · P 24 g · C 8 g · F 10 g · 10 min

Recipe

Ingredients

4 egg whites
1/2 cup bell peppers, diced
1/2 cup spinach
1 tsp olive oil

Steps

Sauté peppers in olive oil 2 minutes.
Add egg whites and spinach; scramble until set.

Lunch

Tuna Salad

340 kcal · P 28 g · C 12 g · F 20 g · 12 min

Recipe

Ingredients

1 can tuna in water
2 cups mixed greens
1 tbsp olive oil and lemon

Steps

Flake tuna over greens.
Dress with olive oil and lemon.

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

2 fillets cod
1 tbsp olive oil
1 tsp dried herbs
1 lemon wedge

Steps

Place cod on a lined baking sheet.
Top with oil, herbs, and lemon.
Bake at 400°F for 15 minutes until flaky.

Snack

Raw Almonds

170 kcal · P 6 g · C 6 g · F 15 g · 1 min

Recipe

Ingredients

1 oz raw almonds (about 23)

Steps

Portion and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the gluten-free meal plan?

About 1,173 calories a day on average, with 95 g protein, 64 g carbs and 57 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 17 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the gluten-free plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

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