The Gluten Free Meal Plan

Six weeks of food that was never going to contain gluten anyway.

Not six weeks of gluten free bread, gluten free pasta and gluten free cookies. That version doesn't work, and there's a page in here explaining exactly why. This is built on real food, most of which was never going to contain gluten in the first place.

$39 One payment, yours to keep.Under a dollar a day, and dinner stops being a decision.

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The Gluten Free Meal Plan by Traci D Mitchell 46 pages · 27 recipes

What runs underneath it

Two things shape every meal in here.

Keeping inflammation down. Oily fish, turmeric, ginger, leafy greens, olive oil rather than seed oils, and no processed meat anywhere in the plan.

Keeping blood sugar steady. The starchy carbohydrates land at dinner rather than breakfast, and there's a page explaining exactly why that makes your mornings feel different.

Anti-inflammatoryat every meal
Blood sugarkept steady
30 to 40gof fiber a day

What you get

What's actually in it.

Six weeks, planned to the day

Breakfast, lunch, dinner and a snack, mapped out for all 42 days. Nothing to decide when you're already hungry.

27 recipes, alphabetized

Every one tells you which weeks it appears in, so you can see at a glance which ones are worth getting good at.

Two easy weekday breakfasts

Two options alternating Monday through Friday, and neither takes more than fifteen minutes on the morning itself. Weekends get pancakes if you want them. Mornings are not the place to be making decisions.

Meal prep recipes built in

Five recipes designed to be made once and eaten several times. Cook on Sunday and the week largely handles itself.

A page of education each week

The oats question, label reading, why the starch is at dinner, the processed food trap, fiber, and what to do afterward.

Portions explained plainly

Each recipe makes as many servings as the times it appears that week. No gram weights, no food scale, no counting.

The six weeks

Where it takes you.

  • ONEGetting the kitchen straight. Clearing the obvious gluten out, and the thing nobody tells you about oats.
  • TWOReading labels without losing your mind. The words that quietly mean gluten, and where it hides.
  • THREEBlood sugar, and why dinner carries the starch. Why your mornings change when breakfast does.
  • FOURWhy gluten free processed food isn't the answer. The single biggest reason people try this and feel nothing.
  • FIVEFiber, and the number worth aiming at. What drops when you cut gluten, and how to put it back.
  • SIXMaking it yours. What to keep, what to drop, and what to do when six weeks are up.

Before you ask

What you won't find in here.

  • No calorie counting, no macro logging, no food scale. I don't think measuring your food is a good long-term habit for most people.
  • No sausage, bacon, salami or luncheon meat. Ultraprocessed, a common hiding place for gluten, and the evidence against it is unusually consistent.
  • No rice cakes. Puffed rice sits around a glycemic index of 80, higher than white bread, with almost no fiber to slow it. Marketed as diet food, behaves like candy.
  • No specialty ingredients you'll struggle to find. Certified gluten free oats are the one exception, and week one explains why that distinction matters.
  • No promise that you'll be a different person in fourteen days. This is six weeks, entirely gluten free, with a side order of anti-inflammatory and delicious. I'm not going to tell you you'll be a new woman. I will tell you you'll feel great, and your body will thank you for it.

Six weeks, thirty-nine dollars.

$39

one payment, yours to keep, no subscription

  • Six weeks of breakfasts, lunches, dinners and snacks
  • 27 recipes with full ingredients and directions
  • Five meal prep recipes built into the schedule
  • A page of education for every week
  • Completely gluten free, and dairy free throughout
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Yours the moment you buy it.

Fair questions

Things people ask first

Do I need celiac disease for this to be worth it?
No. Plenty of people feel better without gluten and have no diagnosis at all. But if you suspect celiac disease, get tested before you cut gluten out, because testing requires gluten in your diet and removing it first makes the result unreliable. That's a conversation for your physician.
Is it dairy free as well?
Yes, throughout. Not because dairy is evil, but because it's one of the more common things people react to, and if you're already running a six week experiment you may as well get two answers out of it.
Am I cooking every night?
No. Recipes repeat within a week and across weeks, and five of them are designed to be made once and eaten several times. Nobody makes twenty one different meals a week and any plan that assumes you will is going to lose you by Thursday.
Will I be hungry?
You shouldn't be. There are carbohydrates in this plan because your body needs them, and it's built to land at 30 to 40 grams of fiber a day, which is the thing that actually keeps you full. If you're genuinely hungry an hour after a meal, the portion was too small.
What if I don't eat something?
Swap it for another recipe in the same section. The plan is a structure, not a contract. If you have an allergy or a medical restriction, check the ingredients against it and run the plan past your own doctor first.
How do I get it?
Digitally, straight after you buy. Read it on your phone in the supermarket or print the whole thing and stick it on the fridge, whichever suits you.

Who wrote it

Hi, I'm Traci.

Traci D Mitchell, Mayo Clinic certified health and wellness coach

Board certified health and wellness coach through the Mayo Clinic, nationally board certified through the NBHWC, with an MS in Health and Nutrition Education. I wrote The Belly Burn Plan for HarperCollins and I've been doing this work for over twenty years.

I don't sell supplements and I don't take affiliate money, which means when I tell you something works or doesn't, there's nothing riding on the answer.

Mayo Clinic certified health and wellness coach·MS in Health and Nutrition Education·NBC-HWC·Featured on TODAY, Oprah.com and the LA Times

Six weeks

Dinner's already decided.

Forty two days of meals, twenty seven recipes, and no more standing in the kitchen at six o'clock wondering what to do.

Get the meal plan

$39, one payment. Nothing to cancel.

This meal plan is nutrition education, not medical care. It doesn't diagnose or treat any condition. If you suspect celiac disease, complete testing before removing gluten from your diet. Results vary from person to person. Please talk with your physician before making changes to how you eat, particularly if you're managing a medical condition or taking medication.

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