A Sample Meal-Plan for a Day of Gluten-Free Eating

As promised in my last post, I’m providing you with a sample meal plan for a day of gluten-free eating! This sample provides just under 1600 calories (ideal if you’re a sedentary female, or ideal for an average active adult female looking to lose weight), 39% of the calories are from carbohydrates, 28% from fat, and 33% from protein. The high protein content is a result of not having specialty gluten-free breads, tortillas, cereals, cookies, etc. included. Often when you replace gluten-containing processed foods with specialty gluten-free processed food, your diet will have more sugar and unnecessary carbs, so keep that in mind if you do choose to buy those items.


An omelet of 2 eggs, ¼ cup reduced fat cheddar, ½ cup bell pepper, 3 slices lean ham, and salsa (or another low-calorie topping of your choice); ½ cup cottage cheese with ½ cup blueberries on the side.


¼ cup (dry-measure) quinoa with 4 oz. grilled chicken breast, sautéed onion and mushrooms with garlic (you can also replace 4 oz. chicken with any other lean protein, and feel free to replace the sautéed onion and mushrooms with other veggies of your liking)


6 oz. fat free greek yogurt, a larabar (larabars are energy bars made of simple ingredients, such as fruits and nuts. All are gluten free!)



Turkey burger (4 oz. lean ground turkey breast, you can add whatever spices or low-calorie sauces you like. I usually season mine with Peter Luger’s steak sauce and garlic powder), a bowl of Trader Joe’s carrot ginger soup (this usually amounts to 8-16 ounces, depending on how hungry you are. I calculated 2 cups, so 16 ounces), a small side salad of mixed greens, carrot, and cherry tomato topped with 2 tbsp. of your favorite gluten-free dressing (always check the label!)

This plan is very filling, so I didn’t add a nightly snack, but some ideas for PM snacks could be a fresh piece of fruit, a few tablespoons of chocolate chips, or a handful of nuts. As you can see, it’s easy to have a well-rounded gluten-free diet, without a lot of processed food, which is what we should all be aiming for. It’s tempting to replace gluten-containing cereal and cookies with gluten-free versions, but with so many fresh, whole-food, gluten-free options, try to stick with the most minimally processed choices as shown above.



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