Dr. Joey's gluten-free 7-day meal plan

You asked, Dr. Joey delivered! Here's a brand new 7-day meal plan that's entirely gluten-free!

You asked and Dr. Joey delivered! We had so many people following along with the 2014 Cityline Weight Loss Challenge asking about gluten-free options. So here’s an entire 7-day meal plan that’s gluten-free! Enjoy!

7 Day Recipe Meal Plan ~ GLUTEN-FREE

Day 1 – Monday


Green Power Smoothie:

• ½ cup of frozen berries

• 1 large handful of fresh spinach

• 1 tablespoon ground flax seed or flax seed oil

• 1 serving protein powder of choice

A.M. SNACK: optional

Apple + 1 Tbsp of almond butter


Mixed Greens Salad topped with Marinated Tofu

• ¼ cup cooked quinoa

• 2 cups of mixed greens

• Artichoke hearts

• Cherry tomatoes

• 1 ounce of soft goats cheese

• 4-5oz of tofu (marinate in gluten free soy sauce and lightly pan fry over medium heat, allow to cool and add to your salad)

• Sweet onions, thinly sliced

• Handful of fresh chopped basil

• Drizzle with 1-2 tsp of balsamic vinegar + 1 tbsp of olive oil


cucumber slices + 2 tbsp hummus


“Pasta” with Meat sauce

3-5 oz ground turkey (sautéed with some olive oil)

Sugar free tomato sauce (read labels)

2-3 mushrooms, sliced

Zucchini noodles (slice thinly, julienne style, or use a Spirilizer for quick zucchini noodles)

2 tsp olive oil

Sauté ground meat in 1 tsp of olive oil until cooked. Add tomato sauce and mushrooms and simmer for 10 minutes.

While that is simmering, sauté zucchini noodles in a 1 tsp of olive until softened.

Place zucchini noodles on a plate and top with meat sauce.


Day 2 –Tuesday



• ½ cup Greek yogurt

• ½ cup of seasonal fruit (berries, peaches, pear, apple, mango, etc)

• 1 tbsp of flaxseeds, ground

A.M. SNACK: optional

1 piece of fruit of choice


1 cup lentil soup

1 cup of veggies sticks (cucumber, zucchini, carrot sticks, cherry tomatoes)


Simply Bar or any gluten-free protein bar of your choice


Simple Chicken Stir Fry

3-5 oz chicken, sliced into small strips

½ cup mix of green, yellow and red bell peppers, sliced

½ cup sliced zucchini

½ cup carrots, sliced thinly

1 tsp ginger

1 tsp gluten free soy sauce

1 tsp sesame oil

2 tsp olive oil or grapeseed oil

Sauté chicken in 1 tsp olive oil until cooked and set aside.

Add 1 tsp of olive oil cook carrots for 2 minutes, then add zucchini and peppers. Cook for 2 more minutes. Add chicken back to the pan. Mix in ginger, soy sauce and sesame oil. Enjoy!


Day 3 – Wednesday


Omelette Scramble

1 egg + ¼ cup whites

½ cup of your favourite veggies, pre-cooked

1 ounce of cheese

1 tsp butter

Cook eggs over medium heat with olive oil. Add veggies and cheese and warm until cheese is melted.


A.M. SNACK: optional

2 kiwis + 8 almonds


Chicken lettuce wraps

3-5 oz cooked chicken

2-3 large pieces of romaine lettuce to be used as the wrap

¼ avocado


+ other veggies (cucumber, bell peppers, etc)


½ cup edamame


3-5 oz pan fried tilapia

1 tsp butter

Lemon juice

1 cup of steamed broccoli

1 tsp olive oil

Small spinach salad

Sauté fish in butter until cooked. About 4 minutes on each side.

Top with some freshly squeezed olive oil.

Serve with broccoli, drizzle with 1 tsp olive oil

+ 1 cup warmed soup


Day 4 – Thursday


Cacao Power Yogurt Parfait

½ cup plain yogurt

1 tbsp cacao nibs (find them at your local health food store = high antioxidants, no added sugar)

½ cup blueberries

+ stevia/drizzle of honey/sprinkle of cinnamon to sweeten yogurt, if desired

1 Tbsp ground flax seeds

A.M. SNACK: optional

1 pear


Tuna boats

1 can of tuna mixed with ¼ avocado + Dijon mustard

Add in some veggies such as onions, celery, pickles etc.

Serve tuna in endive pieces or romaine lettuce

Top with tomato and/or cucumber slices


1 cup kale chips with 2 Tbsp sesame seeds


Asian Chicken and Water Chestnut Patties + Side Salad

• 1 ½ lb. skinless boneless chicken breasts, cut into 1½-inch pieces

• 1 (8-oz.) can whole water chestnuts, rinsed and drained

• 1 cup scallions, chopped

• 1 tsp. minced fresh jalapeño chili, including seeds

• 2 tbsp. chopped fresh cilantro (coriander)

• 1½ tsp. low sodium soy sauce

• Dash of mirin or Chinese cooking wine

• 1¼ tsp. salt

• 2 tsp. grapeseed or extra virgin olive oil (optional)

Pulse chicken in food processor until coarsely chopped. Transfer to large bowl. Add water chestnuts, scallions, and jalapeños to processor and pulse until finely chopped. Add mixture to chickenalong with cilantro and salt. Stir together with your hands until just combined. Heat 1 tsp. oil (if using) in a 12-inch nonstick skillet over moderate heat until hot but not smoking. Then place patties in skillet and cook until golden and just cooked through, about 4minutes each side.

Serve over a large mixed greens salad

Day 5 – Friday (Grain-free and Dairy-free options)


Ginger Pear Smoothie:

• 1 ½ cups water plus 3-4 ice cubes

• ½ frozen banana

• 1 medium pear

• ½ tablespoon grated fresh ginger

• 1 tablespoon ground flax seed or flax seed oil

• 1 scoop protein powder of choice

A.M. SNACK: optional

1 hard-boiled egg, lightly salted


Veggie Wrap:

• 1 gluten free wrap

• 1 tablespoon natural nut or seed butter

• Sliced English cucumber

• Sliced Roma tomatoes

• Grated carrots or beets

• Sliced bell pepper

• Handful of baby spinach

• 1 ounce cheese of choice (optional)

GRAIN-FREE OPTION: Place all ingredients on 1 or 2 collard green leaves, avoiding the edges, then roll up.

1 cup lentil soup


½ cup edamame


Baked salmon brushed with Dijon mustard – sprinkle with sea salt and pepper to taste

Steamed green beans – toss with fresh lemon juice, minced garlic, olive oil, sea salt and pepper to taste (optional: gluten free tamari soy sauce, sliced sun-dried tomatoes, or chopped basil)

Side salad


Day 6 –Saturday


Yogurt with fruit:

• ½ cup 0% fat Greek yogurt

• ½ medium apple, shredded or chopped

• ¼ cup berries

• 1 tablespoon ground flax seed

• 1 tablespoon chopped walnuts

A.M. SNACK: optional

1 piece of fruit of choice


1 cup chilli over ½ cup brown rice or ½ cup quinoa


Raw veggie sticks (bell peppers, carrots, cucumbers, zucchini, celery, broccoli, cauliflower) + 2 tablespoons babaghanouj (Middle Eastern eggplant spread) or hummus


Salad Niçoise:

• 1 cup green beans

• 1 small can tuna, packed in water

• 1 tablespoon balsamic vinaigrette

• Handful of pitted Kalamata olives

• ½ cup cherry tomatoes, halved

• 1 teaspoon capers (optional)

• 2 cups mixed baby greens

• 1 hard-boiled egg, halved

• Chopped parsley (optional)

Steam green beans until tender-crisp and hard-boil eggs. Toss tuna with ½ tablespoon vinaigrette, olives, tomatoes, and capers. Place baby greens on a plate, then arrange beans and eggs on plate and add tuna mixture. Drizzle with remaining vinaigrette and garnish with parsley.


Day 7 – Sunday


Scrambled eggs (1 whole egg + ½ cup egg whites) or scrambled tofu, with sautéed red onions, tomatoes, and baby spinach, cooked with 1 teaspoon butter in skillet

1 sliced apple with 2 teaspoons natural nut butter

A.M. SNACK: optional

100 g yogurt


Lox and Cream Cheese:

• Sliced cucumber rounds or 10 Mary’s Crackers

• 1 ounce light cream cheese

• 1 tablespoon chopped chives

• 4 ounces smoked salmon

Colourful salad with 1 tablespoon balsamic vinaigrette


1 cup kale chips + ½ cup berries


Vegetable and Chicken/Tofu/Tempeh Stir-Fry – add lots of chopped greens: broccoli, spinach, collards, and/or bok choy.

Click here to download a printable version of the meal plan.