Gluten Free Diet Plan (Free Meal Plan & Foods)
Gluten is a protein that is commonly found in wheat, rye, and barley and is an ingredient in most of the food items today. There are certain health conditions associated with gluten like celiac disease and gluten sensitivity. This is due to the ill-effect on the gut walls (1).
A gluten-free diet involves removing all the food items that add gluten to the body. This diet will help in better absorption of nutrients by the gut. The food items that contain wheat, barley, rye, triticale, malt, and Brewer’s yeast are to be completely avoided. Here are a gluten-free diet plan and food list for you.
Health Benefits of a Gluten-Free Diet
Below are some of the important benefits of a gluten-free diet.
- Helps to improve digestive symptoms- conditions like constipation, diarrhea, gas, and digestive problems
- Helps to cope with inflammation- a gluten-free diet can help to manage Celiac disease by improving the gut function
- Enhances energy levels by helping in better absorption of nutrients from food items
- Weight loss- since this diet plan eliminates most of the junk foods, a considerable weight loss can be expected
Gluten-Free Diet Foods
Though the main motive of a gluten-free diet is to eliminate gluten from the diet, certain food items are preferred by nutritionists during this diet plan. Though there are many, some of the most important ones are mentioned below (2) (3).
- Natural food items like fruits and vegetables
- Different kinds of beans, legumes, and nuts
- Lean meat and eggs
- Dairy products that contain low fat
- Flax etc.
Gluten-Free Diet Plan
To maintain gluten-free eating habits, it is important to create a concrete diet plan, to begin with. The food items should be selected in such a way that it fulfills other nutritional needs of the body. Given below is an easy 7-day gluten-free diet plan that can be followed by anybody who wishes to start this lifestyle (4).
The menu can be changed according to the availability of the ingredients and other preferences. Sometimes, to meet the needs of a balanced diet, you will have to add or delete certain food items to the diet plan (5).
Start the day with healthy and tasty crackers. You can spice it up with dill, blacked pepper, and cream cheese. Else, take them with bits of bacon and thinly sliced egg. You can have 4 crackers.
An easy to make gluten-free breakfast in the form of omelet with spinach and oven-roasted tomato. It is a quick recipe and takes just 5 minutes.
A preferred snack during the office hours: a power smoothie with a blend of flaxseed, almond milk, and frozen berries.
To continue the gluten-free streak for the day, consume a full course or Turkey chili consisting of a blend of spices and vegetables.
An evening snack consisting of peanut butter cookies can be easy to make and made with gluten-free ingredients.
A bowl of pasta made lasagne style loaded with cheese and spices.
Eggs are some of the most proteinaceous food items that can keep you energized the whole day. Take 4 boiled eggs with a pinch of salt for the optimum calories for your day.
Follow the healthy snack with a bowl of hot cereal and berries. You can top it with whipped cream cheese spread.
Sliced banana pieces along with peanut butter can quench your hunger before lunch.
A simple homemade tacos salad can be heavy enough when combined with meat, tomato, and avocado. Season according to your choice.
Popcorn balls with marshmallows, cashews, and raisins
Balsamic chicken breast with mushrooms can be the best way to wind-up your day.
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For an easy early morning snack, you can opt for a handful of dried apricots and a handful of almonds. It is loaded with calories that give you a healthy start for the day.
Pamela’s waffles can be the perfect American breakfast for the gluten-free diet plan
A bowl of CF cereal with milk
Falafel is a little-known Mediterranean food item that can be easily made for lunch using gluten-free ingredients. Add a dipping sauce for better taste.
Sweeten-up with light and low-fat vanilla or strawberry ice cream
Steak is the best red meat for a gluten-free diet plan. Combine it with yams and zucchini for all the flavors and nutrients.
A nutrient-rich tropical yogurt parfait can be a tasty snack for the day. This Caribbean delicacy has a mix of fruits that will boost your system throughout the day.
Bagels can be a great breakfast option. Use gluten-free flour to match the diet plan.
A tasty recipe for snacks is tortilla chips with refried beans, cream, and shredded Mexican cheese and tomato.
Try an Italian main course of Caprese Panini which is made from white bread along with tomato and Mozzarella cheese
A cookie truffles made from dates, chocolate bars, sea salt, and vanilla extract
Glazed salmon can be made tastier with honey, lemon, butter, spinach, etc.
A sliced apple with 2 to 4 tablespoons peanut butter can be a healthy option for a morning snack
After a light snack, spice up the breakfast menu with sausage egg muffins.
An easy snack consisting of a handful of popcorn and a stick of string cheese
A low-carb lunch of Tuna salad can be taken and spiced up with red onion, parsley, dill, garlic, pepper, etc.
Coconut chia pudding is an easy-to-make dessert and can be a healthy snack for a gluten-free diet regime
End the day with a low-carb dinner consisting of pork loin with garlic and rosemary
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PB granola bars are easy snacks that can be made in 10 minutes with gluten-free rolled oats
Start your day with the Mexican burrito stuffed with bell pepper, avocado, shredded cheese and with a pinch of pepper
Make a trail mix with cashews, peanuts, almonds, raisins and chocolate chips for a tasty snack
For a gluten-free filling lunch, a Turkey lettuce wrap is the perfect candidate. It is rich in unsaturated fats, fibers, and vitamins.
The marshmallow and chocolate
The ever-favorite mac & cheese is rich in carbs and proteins to keep you full
A handful of peanuts along with a handful of raisins can provide the required calories and carbs for a fresh start
Try Sunday Lox with smoked salmon and gluten-free bagel. Season with cream cheese, red onions, and capers
Mexican quesadilla stuffed with chicken, potatoes, bell pepper, beans, and other healthy ingredients
Mediterranean quinoa salad is a good choice for gluten-free lunch and is easy to make
Enjoy a few chocolates covered almonds for the evening snacks to keep your diet gluten-free. Look out for the gluten-free ingredients in the same.
Chinese style Tofu stir fry with Tamari sauce mix
One has to be very careful while planning for a gluten-free diet plan. Many food items available in the market contain gluten and hence, it becomes important to look for products labeled ‘Gluten-free’. You can try the below easy recipes as part of your gluten-free diet plan.
1. Macaroni and Cheese
This dish contains gluten-free elbow pasta, corn-starch, cheddar cheese, and gluten-free bread along with other ingredients. It can be made in an hour and is the perfect breakfast for a gluten-free plan. It has close to 510 calories which can help in energizing the person.
2. Paleo Pecan- Maple salmon
The salmon is seasoned well with black pepper, maple syrup, paprika, onion, and other ingredients. The perfect mix of protein supplements along with enough carbs to keep you healthy. All the ingredients are gluten-free and will help to promote the healing of guts.
3. Banana-walnut-chia seed muffins
This healthy and delicious muffin contains gluten-free all-purpose flour along with other ingredients. It can be a great snack for the evening or after a healthy workout. The contents of this dish are well balanced in all the required nutrients for a healthy body.
4. Quinoa salad
One of the easiest breakfast recipes. Add ample amounts of tomato, cucumber, spinach, and avocado along with quinoa. This will give you a great way to begin the day and motivation to stay gluten-free the whole day.
You can read the post on healthy salad recipes and include these in your daily diet.
5. Banana berry smoothie
Since smoothies are considered the easiest ways to consume healthy drinks, this one is no exception. Add banana, mixed berries, Greek yogurt and milk to a blender in required quantities. The blend will give you a tasty and gluten-free snack option.
6. Oatmeal waffles
The dish contains gluten-free rolled oats along with almond milk, egg, butter and other ingredients of a waffle (all gluten-free). This can be made in just 20 minutes and can be a refreshing evening snack. Oatmeal is a nutritious food item and can be transformed into many delicious dishes.
7. Pork sandwich
For the red meat lovers, pork sandwich is an easy and healthy meal for the day. It is highly nutritious and does not require many ingredients.