The 5-day gluten-free meal plan you’ve got to try

From buckwheat pancakes to warm chicken and apple salad, this expert-approved meal plan is the perfect way to make a gluten-free start. And there’s a printable PDF too!

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Gluten-free-buckwheat-pancakes-0-l
Gluten-free buckwheat pancakes.

Thinking of going gluten-free? People who are sensitive to gluten — a protein found in wheat, barley and rye — can have irritable-bowel symptoms like diarrhea, cramping and bloating, as well as joint pain, acid reflux, skin problems and migraines, says Dr. Esther Konigsberg, medical director at Integrative Medicine Consultants, who adds that a gluten-free diet can change the lives of those with celiac disease. (For more information, go to celiac.ca)

This plan is for five days, but not eating gluten for two to four weeks is ideal. Make sure to read labels carefully for this plan.

MONDAY
Breakfast
6 oz plain 0% Greek yogurt, topped with 1 cup cherries and 15 whole almonds.

Lunch
Warm chicken and apple salad.

Warm chicken and apple saladPhoto, Roberto Caruso
Warm chicken and apple salad.
Photo, Roberto Caruso.

Snack
1 cup veggie sticks and 1/4 cup hummus.

Dinner
Sticky honey-ginger chicken with 1/2 cup brown rice and 1 cup steamed vegetables.

Sticky honey-ginger chickenPhoto by Jodi Pudge
Sticky honey-ginger chicken.
Photo, Jodi Pudge.

TUESDAY
Breakfast
Gluten-free buckwheat pancakes (shown at top).

Lunch
Colourburst citrus chicken salad.

Colourburst citrus chicken saladPhoto, Roberto Caruso
Colourburst citrus chicken salad.
Photo, Roberto Caruso.

Snack
1 apple and 1.5 oz low-fat cheddar cheese, like Allegro.

Dinner
Grilled side of salmon with 1/2 cup wild rice and a tossed side salad with 2 tbsp salad dressing.

grilled salmon recipe
Grilled side of salmon.

WEDNESDAY
Breakfast
1 poached egg and 1.5 oz low-fat cheddar cheese on 1/2 gluten-free English muffin.

Lunch
Crunchy marinated fall salad.

This is, hands down, our favourite make-ahead salad. Crisp and zingy, it stays fresh for up to three days and is perfect for toting to end-of-summer potlucks and picnics.
Crunchy marinated fall salad.
Photo, Yvonne Duivenvoorden.

Snack
3/4 cup steamed edamame.

Dinner
Sticky honey-ginger chicken with 1/2 cup brown rice and 1 cup steamed vegetables. (Healthy tip: Skip the salt.)

Sticky honey-ginger chickenPhoto by Jodi Pudge
Sticky honey-ginger chicken.
Photo, Jodi Pudge.

THURSDAY
Breakfast
Fresh vegetable omelette with lentils.

Lunch
Warm chicken and apple salad.

Snack
5 oz 0% plain Greek yogurt, with 2 tsp flaxseeds, 6 whole almonds and ¼ cup blueberries stirred in, and topped with ½ tsp honey.

Dinner
Trout Provencale en papillotte with 1/2 cup sautéed red pepper and 1/2 cup zucchini, plus 1/2 cup quinoa.

Trout provencale en papillote feature image
Trout provencale en papillote.
Photo, Roberto Caruso.

FRIDAY
Breakfast
Smoothie made from 1 cup water, 30 g protein powder, 1/4 cup blackberries, 1/2 cup blueberries, 1/2 cup raspberries, 1 1/2 tsp flaxseed oil.

Lunch
Colourburst citrus chicken salad. (Healthy tip: Skip the salt.)

Snack
3/4 cup berries and 6 almonds.

Dinner
Pistachio-crusted salmon with 1/2 cup cooked quinoa, plus a side salad with 2 tbsp salad dressing.

Pistachio-crusted salmon
Pistachio-crusted salmon.

For a printable PDF of this gluten-free meal plan click here.

Dr. Esther Konigsberg is the medical director at Integrative Medicine Consultants. Cynthia Love is a nutritionist at Burlington’s Natural Expectations.