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.

Breakfast:

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.

Lunch:

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)

Snack:

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!)

Dinner:

IMG_1726

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.

-Jess

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