Best free custom gluten free bodybuilding meal plans

Instant gluten free fitness meal plan!

(no account necessary)

Current Weight: (kgs or lbs)
Current Height: (cm or inches)
Current Age:
Number Meals/Day: meals/day
Your Goal:
Weeknight sleep: hrs/night
Weekly Cardio:*
* Do not count lifting weights or walking in these hours, only strenuous cardio like running, swimming, and jumping rope.    
Current Bodyfat: (measure/estimate) %
Predicted Muscle Gain: (help)

custom Gluten Free bodybuilding meal plan

Best Gluten Free Diet

Gluten free is a big fad now and its on the heels of the low-carb craze. Walk down the aisles at the grocery store and many boxes proudly tout "GLUTEN FREE". People do gluten free because they think its healthy but if you ask people doing gluten free what gluten is or why gluten free is healthy they often do not have an answer for either question. The interesting thing is that in many cases, people eating healthy low carb nutrition were doing gluten free all the time and did not even realize it. Being gluten free is actually really easy if you are willing to eat healthy.

What is gluten?

Gluten is wheat protein, its in the germ. 100% whole wheat bread will have gluten. You can tell high gluten breads by the crisp, thick crust. Conversely, breads with soft or non-existent crusts, like Wonderbread, have little gluten. Cake flour has nearly all the gluten removed so that the outside is very soft. If you are not allergic to gluten, you can buy it and use it as a very inexpensive protein source. Seitan is another name for wheat gluten. Many meat substitutes use gluten because of its firm texture which is similar to meat.

Is gluten free healthy?

So is gluten free healthy? It depends. Its not healthy at all if you do it like 99% of people who do and walk down grocery store aisles buying all the highly processed convenience foods with the "gluten free" label on them: cake mix, crackers, breads, brownie mix, cereals, granola bar, pizza crusts, cookies. All these products are highly processed simple carbs and are nutritional garbage. This kind of "gluten free" nutrition is very unhealthy as is any diet using lots of highly processed foods. On the other hand, if your version of gluten free means that you simply avoid grains all together, then its very healthy. This meal plan is gluten free and it uses unprocessed foods that are naturally gluten free. Note that you can also do gluten free by simply avoiding all carbs as you do with the keto meal plan.

How to use this gluten free diet

No account or email is required. Simply entery your gender, weight, height, age, the desired number of meals a day, and the amount of cardio you do every week. If you are trying to lose bodyfat it is suggested that you use a 20% caloric deficit with this gluten free diet. Make sure to enter the amount of sleep you get each night and estimate your current bodyfat using the attached chart so that your meal plan can tell you accurately what your bodyfat and weight will be in the future. Because of all the fiber, you will never be hungry, in fact, you will have trouble eating all the food. It is suggested that you stick to this plan precisely for at least a week with no cheat meals or beverages at all. This nutritional plan is actually very healthy as well as excellent for both muscle gain and for fat loss. This gluten free meal plan would make an excellent nutritional style to stick to 365 days a year! Please note that you are responsible for checking over the list of ingredients to insure that you are not allergic to anything. We have taken every precaution to insure this but you are responsible for insuring it is safe for you. If you are not 100% certain then consult your doctor.


This meal plan contains some foods that have trace amounts of gluten (like Goji berries) which will not affect most people with gluten intolerance but even trace amounts can be deadly for those with Celiac disease. If you have Celiac disease, you MUST discuss this meal plan with your doctor as your life depends on it.
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A perfect fitness meal plan in seconds!

Over 2.5 million meal plans made for people serious about their bodybuilding, fat loss, performance, fitness, and health has made us experts in meal planning. What started as a tool for Scooby to cut for his men's physique competition and prepare for his Half Ironman has become the most trusted meal planner for athletes and fitness minded people worldwide.
  • Optimized for max muscle gain and strength gain.
  • Tailored to your precise metabolic rate
  • Choice of keto, low carb, carb-cycling, bulking, cutting, vegetarian, &vegan
  • Weight, LBM, and bodyfat prediction charts
  • Easy to make, tasty meals
  • Set caloric goal to bulk, cut, or recomp
  • Guaranteed to avoid hunger even when dieting
  • One click shopping list
  • Free meal kit delivery service

Its totally free, so what's the catch?

The absolute best meal plans in terms of muscle gain, strength gain, and health are totally free. Free users can make optimal meal plans using keto, low-carb, carb-cycling, medium-carb, bulking, fat-loss, vegan, and vegetarian nutrition types and can make either day meal plans or week meal plans. You can print meal plans, make shopping lists, and order all the dry goods from Amazon in a single click. So why on earth would you pay? We hope you don't! With paid accounts, the feature you get is the ability to edit the meal plans and create your own meal plans. What we have found is that when most people edit meal plans to be more to their taste, they replace vegetables, fruits, and minimally processed foods with less healthy foods leading to inferior meal plans in terms of ability to gain muscle and health. We provide you with both the carrot and the stick for motivation: the absolute best meal plans are completely free but to modify them to suit your tastes, you have to pay.

Why CustomMealPlanner is best for athletes/bodybuilders

CustomMealPlanner was written by athletes, for athletes. Competing bodybuilders, triathletes, runners, and men's physique competitors. We provide the optimal nutrition for you no matter how active you are or what your goal is. We take the guesswork out of both bulking and cutting. The last thing you want to have to do as a powerlifter or bodybuilder is to do a panic starvation diet at the last minute to make your weight class because you will lose all kinds of muscle. With the bodyfat charts provided with every meal plan you can see exactly when you will achieve your target bodyfat and get sixpack abs.


Similarly, we take the guesswork out of bulking also. If you have a good idea what your muscle gain rate will be, we can tell you exactly what kind of caloric surplus you should be running and the weight charts make this clear. Below is an example of a weight chart showing both scale weight and LBM: