gluten free diet

By Mary Frances Pickett


Starting a Gluten Free Diet: Free Menu Plan

June 3, 2009

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




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