Meal Plan #3939
7-Day Gluten-Free High Protein Muscle Builder
Duration:
7 days
Daily Calories:
2600-2800
This plan focuses on high-quality protein sources and complex carbohydrates to support muscle hypertrophy while strictly avoiding gluten and microwave-based cooking. Every meal is designed for simplicity and maximum flavor using fresh ingredients.
Daily Meals
Day 1
Monday
Breakfast
Spinach and Feta Omelet
Three large eggs folded over fresh spinach and feta cheese, served with a side of pan-seared breakfast potatoes.
Lunch
Grilled Chicken Quinoa Bowl
Sliced chicken breast over a bed of fluffy quinoa with cucumbers, cherry tomatoes, and a lemon-tahini dressing.
Dinner
Pan-Seared Ribeye with Sweet Potato
Grass-fed steak seasoned with sea salt and garlic, served with a large roasted sweet potato and steamed broccoli.
💡 Cook a large batch of quinoa today to use for lunches throughout the week.
Day 2
Tuesday
Breakfast
Greek Yogurt Protein Parfait
Full-fat Greek yogurt layered with gluten-free granola, blueberries, and a scoop of whey protein powder.
Lunch
Turkey and Avocado Lettuce Wraps
Ground turkey sautéed with taco seasoning served in large butter lettuce leaves with sliced avocado and salsa.
Dinner
Baked Salmon with Asparagus
Atlantic salmon fillet baked with lemon and dill, paired with roasted asparagus and brown rice.
💡 Keep the salmon skin on during baking to retain moisture and healthy fats.
Day 3
Wednesday
Breakfast
Gluten-Free Protein Pancakes
Pancakes made from mashed bananas, eggs, and protein powder, topped with almond butter.
Lunch
Mediterranean Tuna Salad
Tuna mixed with olive oil, capers, and red onion, served over a large bed of mixed greens with hard-boiled eggs.
Dinner
Beef and Broccoli Stir-Fry
Flank steak strips and broccoli florets sautéed in coconut aminos and ginger, served over jasmine rice.
💡 Use coconut aminos instead of soy sauce to ensure the stir-fry remains strictly gluten-free.
Day 4
Thursday
Breakfast
Scrambled Eggs and Smoked Salmon
Four eggs scrambled with chives and topped with smoked salmon, served with a sliced apple.
Lunch
Pesto Chicken and Pasta
Gluten-free brown rice pasta tossed with grilled chicken strips and walnut-basil pesto.
Dinner
Roasted Pork Chops
Thick-cut pork chops roasted with apples and onions, served with mashed cauliflower.
💡 Check the label of your pesto sauce to ensure it does not contain hidden wheat-based thickeners.
Day 5
Friday
Breakfast
Almond Butter and Berry GF Toast
Two slices of toasted gluten-free bread topped with thick almond butter, hemp seeds, and sliced strawberries.
Lunch
Cajun Shrimp Skillet
Large shrimp sautéed with bell peppers, onions, and Cajun spices, served over a bed of white rice.
Dinner
Lemon Garlic Roasted Chicken
Chicken thighs roasted until crispy, served with herb-roasted carrots and parsnips.
💡 Thaw your shrimp in cold water for 10 minutes before cooking for the best texture.
Day 6
Saturday
Breakfast
Steak and Eggs Breakfast
Leftover ribeye or fresh sirloin steak tips served with three sunny-side-up eggs and a grapefruit.
Lunch
Ground Beef Rice Bowl
Lean ground beef seasoned with cumin and garlic, mixed with black beans and rice, topped with cilantro.
Dinner
Baked Cod with Herb Crust
Cod fillets topped with a gluten-free breadcrumb and herb mixture, served with sautéed kale and baby potatoes.
💡 For a gluten-free crust, use crushed gluten-free crackers or almond meal.
Day 7
Sunday
Breakfast
Vegetable Frittata
Baked egg dish containing zucchini, bell peppers, and goat cheese, served with gluten-free toast.
Lunch
Chicken and Berry Salad
Sliced chicken breast over baby spinach with walnuts, raspberries, and a balsamic vinaigrette.
Dinner
Slow-Simmered Beef Stew
Beef chuck cubes slow-cooked on the stovetop with potatoes, celery, and onions in a rich gluten-free broth.
💡 Prepare the beef stew early in the afternoon to let the flavors develop on the stovetop.
Shopping List
🥩 Proteins
- Eggs (3 dozen)
- Chicken breast (2 lbs)
- Chicken thighs (1 lb)
- Ribeye steak (1 lb)
- Flank steak (1 lb)
- Ground turkey (1 lb)
- Ground beef (1 lb)
- Beef chuck (1 lb)
- Salmon fillets (2)
- Cod fillets (2)
- Shrimp (1 lb)
- Tuna cans (3)
- Smoked salmon
- Greek yogurt (large tub)
- Whey protein powder
🥬 Vegetables
- Spinach
- Mixed greens
- Butter lettuce
- Kale
- Broccoli
- Asparagus
- Zucchini
- Bell peppers
- Carrots
- Parsnips
- Celery
- Onions
- Garlic
- Cilantro
- Chives
🍎 Fruits
- Blueberries
- Strawberries
- Raspberries
- Apples
- Grapefruit
- Bananas
- Lemons
🌾 Grains
- Quinoa
- Brown rice
- Jasmine rice
- Gluten-free pasta
- Gluten-free bread
- Gluten-free granola
🥛 Dairy
- Feta cheese
- Goat cheese
- Almond butter
🏪 Pantry
- Coconut aminos
- Tahini
- Balsamic vinegar
- Olive oil
- Cajun spice
- Taco seasoning
- Walnuts
- Hemp seeds
- Gluten-free broth
Prep Tips
- Pre-cook your rice and quinoa in large batches on Sunday to save time during the week.
- Chop all sturdy vegetables like carrots and broccoli as soon as you get home from the store.
- Hard-boil 6 eggs at once to have them ready for salads.
- Marinate your chicken breasts overnight for better flavor and tenderness.
Nutrition Notes
Ensure you are drinking at least 3 liters of water daily to support muscle recovery. Since this plan is high in fiber and protein, hydration is key for digestion. Always double-check labels on spices and sauces for hidden gluten. If your weight gain stalls, increase the portion size of the grains in your lunch and dinner meals.
Prompt: tasty but rather easy to make meals. no microwave dishes.
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