Deliciously Gluten-Free: Your Ultimate 7-Day Meal Plan for Weight Loss - Italian, Korean & Bulgarian Flavors Await!

Scrambled Tofu with Spinach

Calories: 368

Ingredients:

• Firm Tofu 200g
• Fresh Spinach 100g
• Olive Oil 1 tablespoon
• Salt to taste
• Pepper to taste
• Turmeric a pinch

Cooking Steps:

1. Step 1: Heat a non-stick pan over medium heat and add a tablespoon of olive oil.
2. Step 2: Add 200g of firm tofu, crumbled, to the pan along with 100g of fresh spinach.
3. Step 3: Season with salt, pepper, and a pinch of turmeric for color.
4. Step 4: Cook and stir occasionally for about 10 minutes until the spinach is wilted and the tofu is slightly golden.
5. Step 5: Serve warm with a sprinkle of nutritional yeast if available.

Grilled Chicken Salad

Calories: 490

Ingredients:

• Chicken Breast 150g
• Mixed Salad Greens 100g
• Cherry Tomatoes 50g
• Cucumber 50g
• Red Onion 50g
• Olive Oil 1 tablespoon
• Balsamic Vinegar 1 tablespoon
• Salt to taste
• Pepper to taste
• Dried Herbs to taste

Cooking Steps:

1. Step 1: Preheat a grill pan over medium heat and lightly oil it.
2. Step 2: Season 150g of chicken breast with salt, pepper, and dried herbs.
3. Step 3: Grill the chicken for about 6-7 minutes on each side until cooked through.
4. Step 4: While the chicken is grilling, prepare the salad by combining 100g of mixed salad greens, 50g cherry tomatoes (halved), 50g of cucumber slices, and 50g of red onion slices in a bowl.
5. Step 5: Slice the grilled chicken and add it to the salad.
6. Step 6: Dress with olive oil and balsamic vinegar to taste before serving.

Zucchini Noodles with Marinara Sauce

Calories: 368

Ingredients:

• Zucchini 200g
• Marinara Sauce 250g
• Olive Oil 1 tablespoon
• Garlic 1 clove
• Salt to taste
• Pepper to taste

Cooking Steps:

1. Step 1: Use a spiralizer to turn 200g of zucchini into noodles.
2. Step 2: Heat a tablespoon of olive oil in a pan over medium heat.
3. Step 3: Add a clove of minced garlic and sauté until fragrant.
4. Step 4: Add 250g of marinara sauce to the pan and heat through.
5. Step 5: Toss the zucchini noodles in the sauce for 2-3 minutes until just tender.
6. Step 6: Season with salt and pepper to taste and serve warm.

Chia Seed Pudding with Berries

Calories: 367

Ingredients:

• Chia seeds 30g
• Almond milk 1 cup
• Honey 1 tbsp
• Berries 50g

Cooking Steps:

1. Step 1: In a small bowl, combine 3 tablespoons (30g) of chia seeds with 1 cup of almond milk.
2. Step 2: Stir the mixture well to prevent clumping and let it sit for at least 10 minutes or until the pudding thickens.
3. Step 3: Wash and sweeten with 1 tablespoon of honey.
4. Step 4: Top the thickened pudding with 50g of assorted berries (such as strawberries and blueberries).
5. Step 5: Serve chilled or at room temperature.

Quinoa & Black Bean Bowl

Calories: 392

Ingredients:

• Quinoa 80g
• Black beans 1/2 cup cooked
• Red bell pepper 1
• Olive oil 1 tbsp
• Cilantro few sprigs

Cooking Steps:

1. Step 1: Rinse 1/2 cup (80g) of quinoa under cold water.
2. Step 2: Cook the quinoa in 1 cup of water for about 15 minutes until water is absorbed.
3. Step 3: While quinoa is cooking, heat a pan and add 1 tablespoon of olive oil.
4. Step 4: Sauté 1/2 cup of cooked black beans with 1 diced red bell pepper and season with salt and pepper.
5. Step 5: Combine cooked quinoa and sautéed vegetables in a bowl.
6. Step 6: Garnish with fresh cilantro and serve.

Stuffed Bell Peppers

Calories: 467

Ingredients:

• Bell peppers 2
• Ground turkey 150g
• Spinach 1/2 cup
• Paprika 1 tsp
• Quinoa 1/2 cup cooked

Cooking Steps:

1. Step 1: Preheat the oven to 375°F (190°C).
2. Step 2: Cut 2 bell peppers in half vertically and remove the seeds.
3. Step 3: In a bowl, combine 150g of ground turkey with 1/2 cup of cooked quinoa and 1/2 cup of chopped spinach.
4. Step 4: Season with paprika, salt, and pepper.
5. Step 5: Fill bell pepper halves with mixture and place them in a baking dish.
6. Step 6: Cover the dish with foil and bake for 25 minutes or until peppers are soft.

Avocado Toast on Gluten-Free Bread

Calories: 350

Ingredients:

• Gluten-free bread 2 slices
• Avocado 1 whole
• Salt Pinch
• Pepper Pinch

Cooking Steps:

1. Step 1: Toast the gluten-free bread slices in a toaster until golden brown.
2. Step 2: While the bread is toasting, scoop out the avocado into a bowl and mash it with a fork.
3. Step 3: Season the mashed avocado with salt and pepper to taste.
4. Step 4: Spread the seasoned avocado generously over the toasted bread slices.
5. Step 5: If desired, top with sliced tomatoes or a sprinkle of sesame seeds.

Turkey and Veggie Wrap

Calories: 400

Ingredients:

• Gluten-free wrap 1 piece
• Turkey slices 3-4 slices
• Mixed salad greens 1 handful
• Bell pepper 1 small
• Hummus 2 tablespoons

Cooking Steps:

1. Step 1: Lay out the gluten-free wrap and spread a layer of hummus over it.
2. Step 2: Layer turkey slices evenly on top of the hummus.
3. Step 3: Add a handful of mixed salad greens and slice bell peppers on top of the turkey.
4. Step 4: Roll the wrap tightly and cut in half to serve. Optionally, secure with toothpicks.

Gluten-Free Pasta with Pesto

Calories: 475

Ingredients:

• Gluten-free pasta 200g
• Pesto sauce 3 tablespoons
• Cherry tomatoes 100g
• Chicken breast (optional) 100g

Cooking Steps:

1. Step 1: Bring a pot of water to boil, add salt and gluten-free pasta, cook according to package instructions.
2. Step 2: While the pasta is cooking, heat a pan over medium heat and add the pesto sauce.
3. Step 3: Once the pasta is cooked, drain and add it to the pan with pesto, mixing until well combined.
4. Step 4: Optionally, add cherry tomatoes and cooked chicken pieces to the pan. Cook until well heated.
5. Step 5: Serve hot, garnished with fresh basil or parmesan if desired.

Oatmeal with Almonds and Banana

Calories: 350

Ingredients:

• Gluten-free oats 50g
• Banana 50g
• Almonds 30g

Cooking Steps:

1. Step 1: Boil 200ml of water in a saucepan.
2. Step 2: Add 50g of gluten-free oats and reduce heat to simmer for 5 minutes until oats are cooked.
3. Step 3: Slice half a banana and mix it into the cooked oats.
4. Step 4: Add 30g of almonds to the oatmeal.
5. Step 5: Stir well and serve warm.

Baked Lemon Herb Salmon

Calories: 400

Ingredients:

• Salmon fillet 150g
• Lemon 1 tbsp juice
• Parsley 1 tsp
• Dill 1 tsp

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Place a 150g salmon fillet on a baking sheet lined with parchment paper.
3. Step 3: Season with salt, pepper, and 1 tablespoon lemon juice.
4. Step 4: Sprinkle 1 teaspoon each of chopped parsley and dill over the salmon.
5. Step 5: Bake for 15 minutes until fish is opaque and cooked through.
6. Step 6: Serve with a side of mixed green salad.

Stir-fried Tofu with Vegetables

Calories: 470

Ingredients:

• Firm tofu 200g
• Bell peppers 100g
• Broccoli florets 100g
• Olive oil 1 tbsp
• Gluten-free soy sauce 1 tbsp
• Ginger powder pinch

Cooking Steps:

1. Step 1: Cut 200g firm tofu into cubes.
2. Step 2: Heat 1 tablespoon olive oil in a skillet over medium heat.
3. Step 3: Add tofu and fry until golden brown on all sides, about 5 minutes.
4. Step 4: Remove tofu and add 100g sliced bell peppers and 100g broccoli florets to the skillet.
5. Step 5: Stir-fry vegetables for about 5 minutes.
6. Step 6: Add tofu back to the skillet and season with gluten-free soy sauce and a pinch of ginger powder.
7. Step 7: Cook for another 5 minutes, stirring often.
8. Step 8: Serve the stir-fry hot.

Smoothie Bowl with Protein Powder

Calories: 350

Ingredients:

• Banana 1 piece
• Gluten-Free Oats 1 cup
• Protein Powder 1 scoop
• Almond Milk 1/4 cup
• Strawberries 1/4 cup, sliced
• Chia Seeds 1 tbsp
• Blueberries 1/4 cup

Cooking Steps:

1. Step 1: In a blender, add 1 banana, 1 cup of gluten-free oats, 1 scoop of protein powder, and 1/4 cup of almond milk.
2. Step 2: Blend until smooth and creamy.
3. Step 3: Pour into a bowl and top with sliced strawberries, chia seeds, and a handful of blueberries.

Chicken and Quinoa Salad

Calories: 400

Ingredients:

• Quinoa 1/2 cup
• Chicken Breast 100g grilled
• Cucumber 1/2 piece, diced
• Cherry Tomatoes 10 pieces
• Rocket Leaves 1 handful
• Lemon 1/2, juiced
• Olive Oil 1 tbsp
• Salt to taste

Cooking Steps:

1. Step 1: Cook 1/2 cup of quinoa according to package instructions, then cool.
2. Step 2: In a bowl, combine 100g of grilled chicken breast, 1/2 cup of cooked quinoa, diced cucumber, cherry tomatoes, and a handful of rocket leaves.
3. Step 3: Dress with a squeeze of lemon, olive oil, and salt to taste.

Eggplant Parmesan

Calories: 476

Ingredients:

• Eggplant 1 medium piece
• Olive Oil 2 tbsp
• Gluten-Free Marinara Sauce 1 cup
• Dairy-Free Cheese 100g
• Salt to taste

Cooking Steps:

1. Step 1: Preheat oven to 375°F (190°C). Slice 1 medium eggplant into 1/4-inch thick rounds.
2. Step 2: Place eggplant rounds on a baking sheet, sprinkle with salt, and drizzle with olive oil.
3. Step 3: Bake for 15 minutes until soft.
4. Step 4: Layer the baked eggplant with 1 cup gluten-free marinara sauce and 100g dairy-free cheese in a baking dish.
5. Step 5: Bake for another 10 minutes until cheese is melted.

Gluten-Free Pancakes with Maple Syrup

Calories: 300

Ingredients:

• Gluten-free pancake mix 200g
• Water 300ml
• Vegetable oil 1 tablespoon
• Maple syrup 2 tablespoons

Cooking Steps:

1. Step 1: In a mixing bowl, combine 200g of gluten-free pancake mix with 300ml of water.
2. Step 2: Preheat a non-stick frying pan over medium heat and lightly grease with vegetable oil.
3. Step 3: Pour 1/4 cup of batter onto the pan and cook until bubbles form on the surface, then flip.
4. Step 4: Cook until golden brown on the other side and repeat with remaining batter.
5. Step 5: Serve warm pancakes with 2 tablespoons of maple syrup.

Shrimp Stir-fry with Vegetables

Calories: 400

Ingredients:

• Shrimp 150g
• Mixed vegetables 100g
• Sesame oil 1 tablespoon
• Gluten-free soy sauce 2 tablespoons

Cooking Steps:

1. Step 1: Heat 1 tablespoon of sesame oil in a large skillet over medium heat.
2. Step 2: Add 150g of shrimp and cook until pink, about 2-3 minutes.
3. Step 3: Add 100g of mixed vegetables (bell peppers, broccoli) and stir-fry for another 5 minutes.
4. Step 4: Season with 2 tablespoons of gluten-free soy sauce and stir well.
5. Step 5: Serve hot and garnish with chopped green onions if desired.

Cauliflower Rice Burrito Bowl

Calories: 500

Ingredients:

• Riced cauliflower 150g
• Canned black beans 100g
• Diced tomatoes 50g
• Corn kernels 50g
• Olive oil 1 tablespoon

Cooking Steps:

1. Step 1: In a skillet, heat 1 tablespoon of olive oil over medium heat.
2. Step 2: Add 150g of riced cauliflower and cook until tender, about 5 minutes.
3. Step 3: Stir in 100g of canned black beans and cook for another 2 minutes.
4. Step 4: Add 50g of diced tomatoes and 50g of corn kernels. Stir well.
5. Step 5: Season with 1 teaspoon of cumin, salt, and pepper to taste.
6. Step 6: Serve in a bowl and top with diced avocado and fresh cilantro.

Fruit and Nut Bowl

Calories: 350

Ingredients:

• Gluten-Free Oats 50g
• Almond Milk 100ml
• Banana 1 small
• Apple 1 small
• Mixed Berries 50g
• Almonds 1 tablespoon
• Walnuts 1 tablespoon
• Chia Seeds 1 teaspoon
• Cinnamon pinch

Cooking Steps:

1. Step 1: In a medium-sized bowl, combine sliced gluten-free oats with almond milk.
2. Step 2: Add sliced banana, apple, and a handful of fresh mixed berries.
3. Step 3: Top with a tablespoon of chopped almonds and walnuts.
4. Step 4: Sprinkle a teaspoon of chia seeds and a pinch of cinnamon for flavor.
5. Step 5: Mix all the ingredients gently.
6. Step 6: Serve immediately while fresh.

Grilled Vegetable Skewers

Calories: 420

Ingredients:

• Bell Peppers 100g
• Zucchini 100g
• Mushrooms 100g
• Olive Oil 1 tablespoon
• Salt to taste
• Pepper to taste
• Italian Herbs 1 teaspoon

Cooking Steps:

1. Step 1: Chop bell peppers, zucchini, and mushrooms into even pieces.
2. Step 2: Season the vegetables with olive oil, salt, pepper, and Italian herbs.
3. Step 3: Thread the vegetables onto skewers.
4. Step 4: Preheat a grill to medium heat.
5. Step 5: Grill the skewers for about 10 minutes, turning occasionally until cooked through and slightly charred.
6. Step 6: Serve with a gluten-free dipping sauce on the side.

Gluten-Free Lasagna

Calories: 456

Ingredients:

• Gluten-Free Lasagna Sheets 200g
• Ricotta Cheese 100g
• Spinach 100g
• Marinara Sauce 200ml
• Olive Oil 2 tablespoons
• Garlic 2 cloves
• Onion 1 small
• Parmesan Cheese 2 tablespoons

Cooking Steps:

1. Step 1: Preheat the oven to 180°C (350°F).
2. Step 2: Prepare the gluten-free lasagna sheets as per package instructions.
3. Step 3: For the filling, sauté minced garlic and onion in olive oil until translucent.
4. Step 4: Add chopped spinach and cook until wilted.
5. Step 5: In a baking dish, layer lasagna sheets, ricotta cheese, the spinach mixture, and marinara sauce.
6. Step 6: Repeat layers, finishing with marinara sauce on top.
7. Step 7: Sprinkle with parmesan cheese and bake for 25 minutes until golden.
8. Step 8: Let rest for 5 minutes before serving.