Gluten-free meal plan for muscle gain

Written byListonic team

Updated on Nov 22, 2024

Embark on a journey of muscle building with the Gluten-Free Meal Plan for Muscle Gain, where every meal is a step towards enhanced physical strength. This plan is packed with protein-rich foods, including quinoa, lean meats, and dairy, alongside a variety of fruits and vegetables for balanced nutrition. Enjoy creative, protein-focused meals like grilled chicken with quinoa salad, fish with roasted vegetables, and smoothies with gluten-free protein powder, all designed to fuel your muscle gain in a gluten-free context.

Meal plan grocery list

Dry goods

Quinoa

Gluten-free granola

Gluten-free oatmeal

Black beans

Corn

Meats

Chicken breast

Turkey

Beef

Salmon

Dairy & eggs

Eggs

Feta cheese

Greek yogurt

Cheddar cheese

Cottage cheese

Fresh grocery

Spinach

Broccoli

Mixed berries

Sweet potato

Green beans

Bananas

Avocado

Lettuce

Tomatoes

Bell peppers

Bakery

Gluten-free toast

Gluten-free tortilla

Plant based

Almonds

Protein shake ingredients

Mixed vegetables

Lime dressing

Meal plan overview

The Gluten-Free Meal Plan for Muscle Gain is meticulously designed for those aiming to build muscle mass while adhering to a gluten-free diet. It includes high-protein foods like lean meats, fish, dairy, and gluten-free grains, enriched with essential amino acids and nutrients for muscle development.

This plan combines the requirements for muscle growth with the strict adherence to gluten-free ingredients, ensuring every meal contributes to strength and fitness goals without compromising dietary restrictions.

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Foods to eat

Lean Proteins: Chicken, turkey, fish, and lean cuts of beef or pork. Ensure they are not prepared with gluten-containing additives.
Gluten-Free Whole Grains: Brown rice, quinoa, buckwheat, and certified gluten-free oats for energy and muscle recovery.
Eggs: A versatile protein source suitable for muscle building.
Dairy: Milk, Greek yogurt, and cheese (check for gluten in flavored varieties).
Nuts and Seeds: Almonds, peanuts, chia seeds, and flaxseeds for healthy fats and additional protein.
Vegetables and Fruits: A wide variety for essential vitamins, minerals, and fiber.
Legumes: Beans and lentils for plant-based protein and fiber.
Healthy Fats: Avocado, olive oil, and other plant oils for calorie density and nutrient absorption.

✅Tip

Try using nutritional yeast as a dairy-free cheese substitute to add flavor to your meals.

Foods not to eat

Gluten-Containing Grains: Wheat, barley, and rye, along with products made from them.
Processed Meats: Often contain gluten as a binder or filler; always check labels.
Pre-Packaged Sauces and Gravies: Frequently have gluten-containing ingredients.
Certain Processed Foods: Some may contain hidden gluten, so reading labels is crucial.
Beer and Malt Beverages: Typically contain gluten unless specifically labeled gluten-free.
Fried Foods: Cross-contamination is common in fryers that also cook gluten-containing foods.
High-Sugar Snacks: Can be counterproductive for muscle gain and overall health.
Excessive Dairy: High-fat varieties can add unnecessary calories and fats.

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Main benefits

The Gluten-Free Meal Plan for Muscle Gain focuses on high-protein, gluten-free foods such as lean meats, dairy, legumes, and gluten-free grains like quinoa and rice. It's designed to support muscle building and recovery while catering to those with gluten sensitivities or celiac disease.

Recommended nutrient breakdown

Protein: 25%

Fat: 25%

Carbs: 45%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Eggs, spinach, and chicken breast are great protein sources that can be bought in bulk. Gluten-free toast and oatmeal are staples that can be more economical in larger sizes. Greek yogurt and mixed berries can be used in various dishes for breakfast and snacks. Utilize a variety of vegetables like broccoli, green beans, and bell peppers in meals. Homemade gluten-free granola and protein shakes can be more cost-effective and tailored to your dietary needs.

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Extra tips

Fuel your muscle-building efforts with these 7 gluten-free snacks:

Protein smoothie with almond milk, banana, and protein powder
Grilled chicken skewers with vegetables
Greek yogurt with mixed nuts and seeds
Rice cakes with almond butter and sliced strawberries
Quinoa salad with grilled tofu
Hard-boiled eggs with avocado slices
Trail mix with dried fruits and almonds

For muscle gain on a gluten-free diet, prioritize protein-rich shakes, like pea or rice protein mixed with almond milk, hydrating water, amino acid-rich bone broth, green tea for metabolism, and fresh fruit smoothies for additional nutrition.

Gaining muscle on a gluten-free diet involves focusing on protein intake without the gluten. Include gluten-free grains like quinoa and buckwheat, which are not only high in protein but also provide essential amino acids that aid muscle recovery and growth. Consider incorporating plant-based proteins such as chickpeas and lentils, and don’t forget to include seeds like pumpkin and chia for their protein and healthy fat content.

Meal plan suggestion

Day 1

Breakfast: Scrambled eggs with spinach and feta cheese, served with gluten-free toast (calories: 400, protein: 25g, carbs: 30g, fat: 18g)
Lunch: Grilled chicken breast with quinoa and steamed broccoli (calories: 500, protein: 40g, carbs: 45g, fat: 15g)
Snack: Greek yogurt with mixed berries and a handful of gluten-free granola (calories: 300, protein: 20g, carbs: 35g, fat: 8g)
Dinner: Baked salmon with a sweet potato and green beans (calories: 550, protein: 35g, carbs: 50g, fat: 20g)

Day 2

Breakfast: Gluten-free oatmeal with almond milk, topped with bananas and almonds (calories: 350, protein: 10g, carbs: 45g, fat: 12g)
Lunch: Turkey and avocado wrap using gluten-free tortilla, with a side salad (calories: 450, protein: 30g, carbs: 40g, fat: 18g)
Snack: Protein shake with almond milk and a scoop of gluten-free protein powder (calories: 250, protein: 25g, carbs: 20g, fat: 6g)
Dinner: Beef stir-fry with mixed vegetables and brown rice (calories: 500, protein: 35g, carbs: 50g, fat: 15g)

Day 3

Breakfast: Omelette with tomatoes, bell peppers, and cheddar cheese (calories: 400, protein: 25g, carbs: 20g, fat: 22g)
Lunch: Quinoa salad with black beans, corn, avocado, and lime dressing (calories: 450, protein: 20g, carbs: 55g, fat: 15g)
Snack: Cottage cheese with pineapple chunks (calories: 200, protein: 15g, carbs: 25g, fat: 5g)
Dinner: Grilled pork chops with roasted asparagus and mashed sweet potatoes (calories: 550, protein: 40g, carbs: 45g, fat: 20g)

Day 4

Breakfast: Smoothie with spinach, banana, peanut butter, and gluten-free protein powder (calories: 350, protein: 25g, carbs: 40g, fat: 10g)
Lunch: Lentil soup with a side of gluten-free bread and a mixed greens salad (calories: 450, protein: 20g, carbs: 60g, fat: 10g)
Snack: Hard-boiled eggs and an apple (calories: 250, protein: 12g, carbs: 25g, fat: 10g)
Dinner: Grilled shrimp with quinoa and sautéed kale (calories: 500, protein: 35g, carbs: 45g, fat: 15g)

Day 5

Breakfast: Gluten-free pancakes topped with blueberries and a drizzle of honey (calories: 400, protein: 10g, carbs: 50g, fat: 15g)
Lunch: Tuna salad with mixed greens, cherry tomatoes, olives, and a balsamic vinaigrette (calories: 400, protein: 30g, carbs: 20g, fat: 20g)
Snack: A handful of mixed nuts and dried fruits (calories: 300, protein: 8g, carbs: 30g, fat: 16g)
Dinner: Baked chicken thighs with brussels sprouts and a quinoa pilaf (calories: 550, protein: 40g, carbs: 40g, fat: 22g)

Day 6

Breakfast: Scrambled tofu with spinach and gluten-free toast (calories: 350, protein: 20g, carbs: 30g, fat: 15g)
Lunch: Grilled vegetable and hummus wrap in a gluten-free tortilla (calories: 400, protein: 15g, carbs: 40g, fat: 20g)
Snack: Rice cakes topped with avocado and tomato slices (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
Dinner: Baked cod with a side of roasted carrots and quinoa (calories: 500, protein: 35g, carbs: 45g, fat: 15g)

Day 7

Breakfast: Breakfast burrito with scrambled eggs, black beans, avocado in a gluten-free tortilla (calories: 400, protein: 25g, carbs: 35g, fat: 18g)
Lunch: Salad with grilled chicken, mixed greens, nuts, and a vinaigrette dressing (calories: 450, protein: 30g, carbs: 20g, fat: 25g)
Snack: Greek yogurt with a sprinkle of gluten-free granola and fruit (calories: 300, protein: 15g, carbs: 30g, fat: 10g)
Dinner: Beef and vegetable skewers with a side of mixed greens (calories: 500, protein: 35g, carbs: 25g, fat: 25g)

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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