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Gluten-free · no added sugar

Gluten-free, no-added-sugar weekly menu

A seven-day menu built from rice, potatoes, pulses, vegetables, fruit, plain dairy, chicken, beef and fish. We keep the flavour and the variety, with portions and nutritional values for every meal.

An example for one adult, at around 2,100–2,200 kcal a day. The portions are a starting point; how much you need depends on the person and their activity level.

What this menu means

Gluten-free and no added sugar: we use no wheat, barley, rye, sugar, honey, syrups or juices. Whole fruit and plain dairy keep their natural sugars. We choose tinned foods and dairy with no added sugar.

If you have coeliac disease, check the labels and avoid gluten cross-contamination while preparing and serving. The menu does not imply that everyone needs to cut out gluten.

References: NHS — gluten-free diet · WHO — sugars in the diet.

View and print the menu Shopping list

The whole week

The week's menu at a glance

Gluten-free · no added sugar · one adult · 7 days

DayBreakfastLunchSnackDinner
Monday Potatoes with avocado and a poached egg Brown rice with chicken and tomato sauce Yogurt with apple and almonds Lentil soup with potatoes, carrots and rice
Tuesday Potatoes with cottage cheese and tomatoes Beef with brown rice and broccoli Yogurt with apple and almonds Chickpea salad with cottage cheese and rice
Wednesday Potatoes with avocado and caramelised onion, with tea Lenten potato stew, with rice Fruit and almonds Lenten green bean soup, with rice
Thursday Potatoes with cottage cheese and tomatoes Salmon with brown rice and broccoli Yogurt with apple and almonds Lentil soup with potatoes, carrots and rice
Friday Potatoes with avocado and caramelised onion, with tea Lenten rice with braised cabbage Fruit and almonds Pea soup with carrots, potatoes and rice
Saturday Rice with yogurt, apples and almonds Cod with potatoes and peas Yogurt with apple and almonds Chickpea salad with cottage cheese and rice
Sunday Potatoes with avocado and a poached egg Brown rice with chicken and tomato sauce Yogurt with apple and almonds Chicken salad with potatoes and rice

Monday

Breakfast
Potatoes with avocado and a poached egg
Lunch
Brown rice with chicken and tomato sauce
Snack
Yogurt with apple and almonds
Dinner
Lentil soup with potatoes, carrots and rice

Tuesday

Breakfast
Potatoes with cottage cheese and tomatoes
Lunch
Beef with brown rice and broccoli
Snack
Yogurt with apple and almonds
Dinner
Chickpea salad with cottage cheese and rice

Wednesday

Breakfast
Potatoes with avocado and caramelised onion, with tea
Lunch
Lenten potato stew, with rice
Snack
Fruit and almonds
Dinner
Lenten green bean soup, with rice

Thursday

Breakfast
Potatoes with cottage cheese and tomatoes
Lunch
Salmon with brown rice and broccoli
Snack
Yogurt with apple and almonds
Dinner
Lentil soup with potatoes, carrots and rice

Friday

Breakfast
Potatoes with avocado and caramelised onion, with tea
Lunch
Lenten rice with braised cabbage
Snack
Fruit and almonds
Dinner
Pea soup with carrots, potatoes and rice

Saturday

Breakfast
Rice with yogurt, apples and almonds
Lunch
Cod with potatoes and peas
Snack
Yogurt with apple and almonds
Dinner
Chickpea salad with cottage cheese and rice

Sunday

Breakfast
Potatoes with avocado and a poached egg
Lunch
Brown rice with chicken and tomato sauce
Snack
Yogurt with apple and almonds
Dinner
Chicken salad with potatoes and rice

Tap a day for recipes and ingredients.

Adapt the menu to your calorie target

Enter your daily target and how many adults you cook for: the servings scale proportionally and the shopping list is recalculated.

Don't know your target? Use the calorie calculator.

MondayChicken 2.194 kcal
Energy
2.194 kcal
Protein
115,9 g
Carbohydrates
267,4 g
Fat
72,0 g
Fibre
40,0 g
BreakfastPotatoes with avocado and a poached egg
  • Potatoes: 175 g (boiled, peeled)
  • Avocado: 70 g (flesh)
  • Poached egg: 50 g (cooked, shelled)
  • Whole milk: 150 g (ready to eat)
  • Bananas: 100 g (flesh, peeled)

How to make it

  1. Boil the potatoes and weigh out 175 g after draining.
  2. Poach an egg in gently simmering water until the white is set.
  3. Serve with the avocado, milk and banana.
Energy
499 kcal
Protein
17,4 g
Carbohydrates
54,9 g
Fat
23,2 g
Fibre
6,4 g
LunchBrown rice with chicken and tomato sauce
  • Brown rice: 255 g (cooked)
  • Chicken breast: 150 g (cooked, skinless)
  • Tinned tomatoes: 200 g (with juice)
  • Broccoli: 150 g (steamed)
  • Olive oil: 10 g (amount eaten)

How to make it

  1. Cook the rice and steam the broccoli.
  2. Cook the chicken in a non-stick frying pan with a little water until cooked through.
  3. Heat the tomatoes, add the oil and combine with the portions weighed after cooking.
Energy
745 kcal
Protein
62,8 g
Carbohydrates
79,9 g
Fat
18,6 g
Fibre
11,1 g
SnackYogurt with apple and almonds
  • Plain yogurt: 200 g (ready to eat)
  • Apples: 180 g (cored)
  • Almonds: 20 g (shelled)

How to make it

  1. Serve the plain yogurt with the apple and almonds.
Energy
361 kcal
Protein
16,7 g
Carbohydrates
35,8 g
Fat
16,9 g
Fibre
4,7 g
DinnerLentil soup with potatoes, carrots and rice
  • Green or brown lentils: 100 g (cooked and drained)
  • Potatoes: 150 g (boiled, peeled)
  • Carrots: 150 g (boiled)
  • Tinned tomatoes: 150 g (with juice)
  • Brown rice: 170 g (cooked)
  • Olive oil: 10 g (amount eaten)

How to make it

  1. Cook the lentils, potatoes, carrots and rice separately.
  2. Put the weighed portions into a saucepan with the tomatoes and 250–350 ml water.
  3. Simmer gently for 5–10 minutes and add the oil.
Energy
589 kcal
Protein
19,0 g
Carbohydrates
96,8 g
Fat
13,3 g
Fibre
17,8 g
TuesdayBeef 2.099 kcal
Energy
2.099 kcal
Protein
119,4 g
Carbohydrates
250,1 g
Fat
67,2 g
Fibre
38,7 g
BreakfastPotatoes with cottage cheese and tomatoes
  • Potatoes: 350 g (boiled, peeled)
  • Cottage cheese: 150 g (reference: cottage cheese)
  • Tomatoes: 150 g (raw)
  • Oranges: 150 g (flesh, peeled)

How to make it

  1. Boil the potatoes, drain them and let them cool down a little.
  2. Serve the stated amount with the cottage cheese and sliced tomatoes, with the orange on the side.
Energy
489 kcal
Protein
22,3 g
Carbohydrates
76,1 g
Fat
9,8 g
Fibre
8,9 g
LunchBeef with brown rice and broccoli
  • Lean beef: 150 g (cooked, reference: extra-lean mince)
  • Brown rice: 250 g (cooked)
  • Broccoli: 200 g (steamed)
  • Olive oil: 10 g (amount eaten)

How to make it

  1. Cook the lean beef in a frying pan with a little water, cook the rice and steam the broccoli. Add the oil when serving. Weigh the portions of meat, rice and broccoli cooked.
Energy
693 kcal
Protein
54,3 g
Carbohydrates
73,0 g
Fat
19,5 g
Fibre
11,4 g
SnackYogurt with apple and almonds
  • Plain yogurt: 200 g (ready to eat)
  • Apples: 180 g (cored)
  • Almonds: 20 g (shelled)

How to make it

  1. Serve the plain yogurt with the apple and almonds.
Energy
361 kcal
Protein
16,7 g
Carbohydrates
35,8 g
Fat
16,9 g
Fibre
4,7 g
DinnerChickpea salad with cottage cheese and rice
  • Tinned chickpeas: 120 g (drained)
  • Cottage cheese: 100 g (reference: cottage cheese)
  • Tomatoes: 200 g (raw)
  • Lettuce: 80 g (raw)
  • Brown rice: 130 g (cooked)
  • Olive oil: 10 g (amount eaten)

How to make it

  1. Cook the rice and let it cool.
  2. Drain and rinse the chickpeas.
  3. Wash the tomatoes and lettuce leaves, cut them up and mix them with the rice, chickpeas, cheese and oil.
Energy
556 kcal
Protein
26,1 g
Carbohydrates
65,2 g
Fat
21,0 g
Fibre
13,7 g
WednesdayPlant-based 2.085 kcal
Energy
2.085 kcal
Protein
47,5 g
Carbohydrates
298,9 g
Fat
74,8 g
Fibre
49,0 g
BreakfastPotatoes with avocado and caramelised onion, with tea
  • Potatoes: 250 g (boiled, peeled)
  • Avocado: 100 g (flesh)
  • Onion: 80 g (raw, peeled)
  • Olive oil: 8 g (amount eaten)
  • Almonds: 10 g (shelled)

How to make it

  1. Boil the potatoes in water and weigh your portion after draining.
  2. Weigh the onion after peeling, slice it thinly and cook it in the stated amount of oil over a low heat for 25–30 minutes.
  3. Stir often and add a little water when needed, until it softens and turns golden brown, with no added sugar.
  4. Serve the potatoes with the avocado, onion, almonds and a cup of unsweetened tea.
Energy
511 kcal
Protein
9,2 g
Carbohydrates
48,1 g
Fat
30,7 g
Fibre
10,1 g
LunchLenten potato stew, with rice
  • Potatoes: 350 g (raw, peeled)
  • Carrots: 60 g (raw, peeled)
  • Onion: 60 g (raw, peeled)
  • Tinned tomatoes: 100 g (with juice)
  • Olive oil: 15 g (amount eaten)
  • Brown rice: 180 g (cooked)

How to make it

  1. Peel the potatoes, carrot, onion and garlic. Dice the potatoes, slice the carrot into rounds and finely chop the onion.
  2. Cook the rice in water according to the packet instructions. Drain it and weigh out the stated amount after cooking.
  3. Heat the oil in a saucepan. Sweat the onion and carrot for 5–7 minutes with two tablespoons of water, then add the garlic.
  4. Add the potatoes and enough water to almost cover them. Simmer with the lid on, over a low heat, for 20–25 minutes, until tender.
  5. Add the passata and simmer for another 5–10 minutes, until the sauce thickens. Season with salt and pepper.
  6. Sprinkle with the parsley and serve the stew with the rice, cooked separately, alongside.
Energy
720 kcal
Protein
15,1 g
Carbohydrates
122,7 g
Fat
17,4 g
Fibre
14,2 g
SnackFruit and almonds
  • Apples: 180 g (cored)
  • Oranges: 180 g (flesh, peeled)
  • Almonds: 25 g (shelled)

How to make it

  1. Wash the fruit and portion out the almonds.
Energy
295 kcal
Protein
7,8 g
Carbohydrates
35,2 g
Fat
13,7 g
Fibre
7,4 g
DinnerLenten green bean soup, with rice
  • Green beans: 200 g (raw, trimmed)
  • Carrots: 80 g (raw, peeled)
  • Potatoes: 150 g (raw, peeled)
  • Onion: 40 g (raw, peeled)
  • Tinned tomatoes: 100 g (with juice)
  • Olive oil: 10 g (amount eaten)
  • Brown rice: 180 g (cooked)

How to make it

  1. Wash the green beans, trim the ends and cut them into 3–4 cm pieces. Peel and chop the potatoes, carrot, onion and garlic.
  2. Cook the rice in water according to the packet instructions. Drain it and weigh out the stated amount after cooking.
  3. Sweat the onion and carrot in the oil with two tablespoons of water for 5 minutes. Add the potatoes, green beans and 500–600 ml water.
  4. Simmer over a low heat for 20–25 minutes, until all the vegetables are tender. Add the passata and garlic and simmer for 5 more minutes.
  5. Season with salt and pepper. Sprinkle with the parsley and serve with the rice, cooked separately, alongside.
Energy
559 kcal
Protein
15,4 g
Carbohydrates
92,9 g
Fat
13,0 g
Fibre
17,3 g
ThursdayFish 2.163 kcal
Energy
2.163 kcal
Protein
111,2 g
Carbohydrates
268,5 g
Fat
69,7 g
Fibre
42,0 g
BreakfastPotatoes with cottage cheese and tomatoes
  • Potatoes: 350 g (boiled, peeled)
  • Cottage cheese: 150 g (reference: cottage cheese)
  • Tomatoes: 150 g (raw)
  • Oranges: 150 g (flesh, peeled)

How to make it

  1. Boil the potatoes, drain them and let them cool down a little.
  2. Serve the stated amount with the cottage cheese and sliced tomatoes, with the orange on the side.
Energy
489 kcal
Protein
22,3 g
Carbohydrates
76,1 g
Fat
9,8 g
Fibre
8,9 g
LunchSalmon with brown rice and broccoli
  • Salmon: 150 g (baked, skinless and boneless)
  • Brown rice: 200 g (cooked)
  • Broccoli: 200 g (steamed)
  • Olive oil: 5 g (amount eaten)

How to make it

  1. Bake the salmon, cook the rice and steam the broccoli. Serve with the olive oil. Weigh the salmon skinless and boneless, after baking.
Energy
725 kcal
Protein
53,2 g
Carbohydrates
59,8 g
Fat
29,7 g
Fibre
10,6 g
SnackYogurt with apple and almonds
  • Plain yogurt: 200 g (ready to eat)
  • Apples: 180 g (cored)
  • Almonds: 20 g (shelled)

How to make it

  1. Serve the plain yogurt with the apple and almonds.
Energy
361 kcal
Protein
16,7 g
Carbohydrates
35,8 g
Fat
16,9 g
Fibre
4,7 g
DinnerLentil soup with potatoes, carrots and rice
  • Green or brown lentils: 100 g (cooked and drained)
  • Potatoes: 150 g (boiled, peeled)
  • Carrots: 150 g (boiled)
  • Tinned tomatoes: 150 g (with juice)
  • Brown rice: 170 g (cooked)
  • Olive oil: 10 g (amount eaten)

How to make it

  1. Cook the lentils, potatoes, carrots and rice separately.
  2. Put the weighed portions into a saucepan with the tomatoes and 250–350 ml water.
  3. Simmer gently for 5–10 minutes and add the oil.
Energy
589 kcal
Protein
19,0 g
Carbohydrates
96,8 g
Fat
13,3 g
Fibre
17,8 g
FridayPlant-based 2.135 kcal
Energy
2.135 kcal
Protein
48,2 g
Carbohydrates
282,9 g
Fat
85,5 g
Fibre
43,8 g
BreakfastPotatoes with avocado and caramelised onion, with tea
  • Potatoes: 250 g (boiled, peeled)
  • Avocado: 100 g (flesh)
  • Onion: 80 g (raw, peeled)
  • Olive oil: 8 g (amount eaten)
  • Almonds: 10 g (shelled)

How to make it

  1. Boil the potatoes in water and weigh your portion after draining.
  2. Weigh the onion after peeling, slice it thinly and cook it in the stated amount of oil over a low heat for 25–30 minutes.
  3. Stir often and add a little water when needed, until it softens and turns golden brown, with no added sugar.
  4. Serve the potatoes with the avocado, onion, almonds and a cup of unsweetened tea.
Energy
511 kcal
Protein
9,2 g
Carbohydrates
48,1 g
Fat
30,7 g
Fibre
10,1 g
LunchLenten rice with braised cabbage
  • Brown rice: 320 g (cooked)
  • White cabbage: 250 g (raw, peeled)
  • Onion: 60 g (raw, peeled)
  • Olive oil: 20 g (amount eaten)

How to make it

  1. Finely shred the cabbage and finely chop the onion. Gently knead the cabbage with a pinch of salt.
  2. Sweat the onion in the oil for 5 minutes. Add the cabbage and cook over a low heat for 25–30 minutes, stirring often; add a little water if needed.
  3. Cook the rice in water according to the packet instructions. Drain it and weigh out the stated portion after cooking.
  4. Mix the rice with the braised cabbage, season with salt and pepper and serve warm.
Energy
686 kcal
Protein
15,3 g
Carbohydrates
97,8 g
Fat
23,2 g
Fibre
12,4 g
SnackFruit and almonds
  • Apples: 180 g (cored)
  • Oranges: 180 g (flesh, peeled)
  • Almonds: 25 g (shelled)

How to make it

  1. Wash the fruit and portion out the almonds.
Energy
295 kcal
Protein
7,8 g
Carbohydrates
35,2 g
Fat
13,7 g
Fibre
7,4 g
DinnerPea soup with carrots, potatoes and rice
  • Peas: 80 g (cooked and drained)
  • Carrots: 100 g (boiled)
  • Potatoes: 250 g (boiled, peeled)
  • Brown rice: 180 g (cooked)
  • Olive oil: 15 g (amount eaten)

How to make it

  1. Cook the peas, potatoes, carrots and rice separately.
  2. Put the weighed portions into a saucepan with 250–350 ml water.
  3. Simmer gently for 5 minutes and add the oil.
Energy
643 kcal
Protein
15,9 g
Carbohydrates
101,8 g
Fat
17,9 g
Fibre
13,9 g
SaturdayFish 2.134 kcal
Energy
2.134 kcal
Protein
122,7 g
Carbohydrates
252,9 g
Fat
68,8 g
Fibre
39,2 g
BreakfastRice with yogurt, apples and almonds
  • Brown rice: 200 g (cooked)
  • Plain yogurt: 200 g (ready to eat)
  • Apples: 150 g (cored)
  • Almonds: 10 g (shelled)

How to make it

  1. Cook the rice in water and let it cool.
  2. Mix your portion with the plain yogurt and serve with the diced apple and chopped almonds.
Energy
554 kcal
Protein
21,6 g
Carbohydrates
85,0 g
Fat
13,5 g
Fibre
6,1 g
LunchCod with potatoes and peas
  • Cod fillet: 180 g (baked, skinless and boneless)
  • Potatoes: 300 g (boiled, peeled)
  • Peas: 180 g (cooked and drained)
  • Olive oil: 15 g (amount eaten)

How to make it

  1. Bake the cod fillet and boil the potatoes and peas separately. Serve with the olive oil. The weights are for the cooked food, without bones or skin.
Energy
663 kcal
Protein
58,3 g
Carbohydrates
66,9 g
Fat
17,4 g
Fibre
14,7 g
SnackYogurt with apple and almonds
  • Plain yogurt: 200 g (ready to eat)
  • Apples: 180 g (cored)
  • Almonds: 20 g (shelled)

How to make it

  1. Serve the plain yogurt with the apple and almonds.
Energy
361 kcal
Protein
16,7 g
Carbohydrates
35,8 g
Fat
16,9 g
Fibre
4,7 g
DinnerChickpea salad with cottage cheese and rice
  • Tinned chickpeas: 120 g (drained)
  • Cottage cheese: 100 g (reference: cottage cheese)
  • Tomatoes: 200 g (raw)
  • Lettuce: 80 g (raw)
  • Brown rice: 130 g (cooked)
  • Olive oil: 10 g (amount eaten)

How to make it

  1. Cook the rice and let it cool.
  2. Drain and rinse the chickpeas.
  3. Wash the tomatoes and lettuce leaves, cut them up and mix them with the rice, chickpeas, cheese and oil.
Energy
556 kcal
Protein
26,1 g
Carbohydrates
65,2 g
Fat
21,0 g
Fibre
13,7 g
SundayChicken 2.167 kcal
Energy
2.167 kcal
Protein
136,5 g
Carbohydrates
236,0 g
Fat
73,7 g
Fibre
30,4 g
BreakfastPotatoes with avocado and a poached egg
  • Potatoes: 175 g (boiled, peeled)
  • Avocado: 70 g (flesh)
  • Poached egg: 50 g (cooked, shelled)
  • Whole milk: 150 g (ready to eat)
  • Bananas: 100 g (flesh, peeled)

How to make it

  1. Boil the potatoes and weigh out 175 g after draining.
  2. Poach an egg in gently simmering water until the white is set.
  3. Serve with the avocado, milk and banana.
Energy
499 kcal
Protein
17,4 g
Carbohydrates
54,9 g
Fat
23,2 g
Fibre
6,4 g
LunchBrown rice with chicken and tomato sauce
  • Brown rice: 255 g (cooked)
  • Chicken breast: 150 g (cooked, skinless)
  • Tinned tomatoes: 200 g (with juice)
  • Broccoli: 150 g (steamed)
  • Olive oil: 10 g (amount eaten)

How to make it

  1. Cook the rice and steam the broccoli.
  2. Cook the chicken in a non-stick frying pan with a little water until cooked through.
  3. Heat the tomatoes, add the oil and combine with the portions weighed after cooking.
Energy
745 kcal
Protein
62,8 g
Carbohydrates
79,9 g
Fat
18,6 g
Fibre
11,1 g
SnackYogurt with apple and almonds
  • Plain yogurt: 200 g (ready to eat)
  • Apples: 180 g (cored)
  • Almonds: 20 g (shelled)

How to make it

  1. Serve the plain yogurt with the apple and almonds.
Energy
361 kcal
Protein
16,7 g
Carbohydrates
35,8 g
Fat
16,9 g
Fibre
4,7 g
DinnerChicken salad with potatoes and rice
  • Chicken breast: 100 g (cooked, skinless)
  • Potatoes: 200 g (boiled, peeled)
  • Tomatoes: 200 g (raw)
  • Lettuce: 100 g (raw)
  • Brown rice: 100 g (cooked)
  • Olive oil: 10 g (amount eaten)

How to make it

  1. Boil the potatoes and cook the rice.
  2. Cook the chicken in a non-stick frying pan with a little water until cooked through.
  3. Let them cool, weigh the portions and mix them with the tomatoes, lettuce and oil.
Energy
562 kcal
Protein
39,6 g
Carbohydrates
65,4 g
Fat
15,0 g
Fibre
8,2 g

Daily average

Energy
2.139 kcal
Protein
100,2 g
Carbohydrates
265,2 g
Fat
73,1 g
Fibre
40,4 g

Shopping list

Quantities to buy for one adult for seven days (rice, pasta and lentils dry; meat raw). Tick only what you're missing.

Sources and references

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