Starting a Gluten Free Diet: Free Menu Plan

Free Menu Plan: As promised, here is a free menu plan for the first week of your gluten free diet. If you haven’t subscribed to our newsletter yet, head over to our sign-up page, register for the newsletter (it’s all free!) and you’ll get the download instructions for the gluten free diet menu plan.

If you like this menu plan and want more help with planning your menus, check out my ebook, The Gluten Free Survival Guide, which comes with another bonus menu, plus a menu planning worksheet to simplify your grocery shopping trips.

The menu ended up being chicken-centric, which I apologize for. I was trying to pick recipes that wouldn’t require any ingredients that aren’t widely available, and it wasn’t until I finished that I realized I’d only picked chicken recipes. Hopefully you can manage it for one week, or substitute other meats in if you want =) Oh, and all the recipes are casein optional! Another option if you’re looking to add some variety to the menu is to cook a loaf of my gluten free bread, and turn the Roasted Chicken and Vegetables meal into Chicken Sandwiches and Vegetables. Yum!

Soy Sauce Substitute: If you can’t find gluten free soy sauce or tamari
, use an equivalent amount of the following mixture in the Cashew Nut Chicken recipe:

3 Tbsp beef bouillon* (or 9 cubes) – I use Better than Bouillon
2 tsp balsamic vinegar
2 tsp maple syrup
1/4 tsp ground ginger
1 pinch black pepper
1 pinch garlic powder”
1.5 c water

*please do read the label


  1. Congrats on 2 years!

  2. What a great idea!! It took me so long to learn how to plan menus and shop when I first learned I had to eat sugar & gluten-free. I ate the same old thing day in and day our for weeks. I hope that anyone new to a gluten-free diet will try this!

  3. I’d really like to sign up for the menu planner but can’t figure out how…am I super silly or what? HELP!

  4. Michelle Houston says:

    Mary Francis, could you please send this note to Rebecca to post on the Birmingham celiac site? I don’t have a Windows Live account, so I can’t send it directly to her.
    I recently was at Tortuga’s Pizza on 280 and they made me a GF pizza. It was delicious. You have to call them a few days ahead so they can get a crust mix ready. They don’t charge any more than a regular pizza. They make it on a clean pizza pan and keep it away from any flour. But they admit there is probably flour dust in the air, so if you are extremely sensitive it may not work for you. I can’t eat even a nibble of cracker without reacting, but I don’t seem to have problems with contaminant levels (I can eat Quaker Oats without problems). I had no trouble with their pizza.
    I know you can make this at home pretty easily, but it was such a treat to have someone else make it for me. I told them I would spread the news to others who are gluten intolerant.
    Michelle Houston

  5. I like the way you write! Nice blog.

  6. Thank you so much for the Menu Plan! My family and I just finished week one and absolutely love it….I am finally learning to cook, thanks to you :) I tried to click on the link to purchase but it is broken, probably because it is no longer avail. for the June special. However, I could not find a link anywhere else. My whole family is “hungry” for more!! The grocery list/week menu plan is wonderful and if you have a book or file with more I would love to purchase them. Please let me know.

    Thanks so very much,

  7. Mary Francis,
    Thank you so much for this, our family is new to the gluten free diet and this was a lifesaver!! I’m not nearly as overwhelmed as I was. But now the whole family is so very hungry for more! The meals were absolutley delicious. I am very interested in more menus, I tried your link, but it was expired. If you have any more menus/shopping lists for sale I am extremely interested.
    Thanks again

  8. Rosie Newman says:

    I really love your site and all you are sharing here. This is very helpful! I work part-time for the author, Tina Turbin who has a Gluten-free site and Gluten-Free blog. I really think you two should be introduced. I know she recommends other bloggers on her blog page in a special section and I think you would be one she would most definitely be interested in referring. Could you e mail me back please and let me know if you would be interested in referring her link and her referring yours. I will let her know and you two can take it from there. She also reviews products and companies, does interviews and writes numerous Articles. I really think you’d like her! Thanks, Rosie

  9. I thought we couldn’t have a cola product. I saw it on a recipe for the chicken in a crock pot.

  10. I need some varied gluten free menus for breakfast and lunch. Does anyone have some? I’m new to all of this!

  11. I think it would be awesome if school menus had gluten free menus.. I mean, even a gluten free option! My poor daughter never gets to eat lunch because we have NO idea what any of the stuff is made with!

  12. Sylvia: my s-in-law finally had to go to the cafeteria at my niece’s school and ask to read the labels in the food pantry. It was only then that she was able to let her daughter eat any (which were few) school lunches. It was at that point that I did not know that hot dogs (but not all brands) have non-fat dry milk in them.

  13. this post is so useful, thank so much

  14. Patricia Carson says:

    Where is the plan how can I access it? I have been just diagnosed with Celiac and need the plan can anyone tell me please?

  15. Patricia, Click the blue words in the first sentence that read “Free menu plan for the first week…” and that is a link to the plan.

  16. Marilyn Konstanty says:

    Wow! I just discovered this and look forward to baking my first gluten free bread. The Amish living near us are interested in providing this product in their bakery as well.

  17. hi, my 19 yr old daughter just finaly got to see a dr that treats autistic people, and of course the gluten free diet has to be part of it.i have ben avoiding this since she was 3 yrs old.
    my daughter is so pickey about what she eats that stopping the few foods that she will eat just isn’t practical for us. i work 12 hr shifts 3-4 nights a wk, and my husband is the stay-at-home parent.he has to do the shopping because i have to sleep.
    the advice is that the entire family has to do it for it to work.HELP!

  18. Marlene Aceto says:

    hi – I have not been diagnosed officially, but have eliminated I guess most gluten from my diet. I was always gassy and bloated I looked 9 months pregnant – since cutting out wheat, etc. the bloating has subsided immensely; however, I also suffer with acid reflux GERD, hiatial hernia, IBS and minor diverticulosis – I had an endoscopy and colonoscopy last week where the gastro took biopsies – to date, have not gotten results and fear gluten intolerance or gluten allergy will not show up – the worst part is, I cannot eat a lot of other items because of the stomach acid – dr. prescribed a proton pump inhibitor stronger than over counter – I am at a loss as to what I can eat – I have been eating oatmeal, chicken breast on a corn tortilla, bananna, red grapes and am starving most of the time – can anyone suggest or help until I hear from doc?

  19. I am very overwhelmed on top of not feeling good. I need some simple recipes to get started. Also since Christmas is coming and I usually bake, I don’t know what to do for my family since I can’t bake my usual goodies.Any suggestions?


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