The Gluten Free Diet Plan

A gluten free diet plan, while restrictive in some aspects, doesn’t have to be all about deprivation. A world of naturally gluten free foods is available to you.

There is a common misconception that anything labeled “gluten free” must be good for you. Many processed gluten free foods and gluten free junk foods not only contain almost twice the calories as their traditional counterparts, but they can also be double the price.

There is a way to go gluten free naturally with a diet rich in whole and unprocessed foods, vegetables and lean cuts of protein, so read on a 5-day gluten free diet plan.

Gluten Free Diet Plan - Day 1

Breakfast: quick breakfast taco; 1 orange, medium; 1 cup skim milk
Morning snack: 1 cup honeydew melon
Lunch: 1 cup tossed salad mix; 1 tablespoon vinegar & oil salad dressing; sliced tomatoes with pesto drizzle; 1 cup skim milk; 3 oz. chicken breast, cooked without skin
Afternoon snack: 4oz. fresh baby carrots
Dinner: bistro beef tenderloin; ? cup cooked brown rice; 1 nectarine, medium; ? cup steamed green beans.

Gluten Free Diet Plan - Day 2

Breakfast: 1 cup gluten-free corn cereal; 1 cup skim milk; ? banana, small
Morning snack: 6 oz. low fat vanilla yogurt
Lunch: 3 oz. 90%-lean hamburger patty, cooked; 2 slices gluten-free buckwheat bread; creamy chopped cauliflower salad; 1 cup strawberries
Afternoon snack: 1 ? cups popcorn, air popped
Dinner: grilled shrimp cocktail with yellow gazpacho salsa; ? baked sweet potato; ? cup cooked quinoa; broiled mango.

Gluten Free Diet Plan - Day 3

Breakfast: 1 cup gluten-free corn cereal; 1oz skim milk; ? banana, small
Morning snack: 1 apple, small
Lunch: Spanish tortilla; 1 corn tortilla, 6", unsalted; ? cup prepared coleslaw; 1 cup skim milk
Afternoon snack: 1 nectarine, medium
Dinner: chicken with green olives & prunes; ? cup cooked brown rice; 3 steamed broccoli spears; 6 oz. low fat vanilla yogurt.

Gluten Free Diet Plan - Day 4

Breakfast: 1 cup gluten-free breakfast cereal; 1 cup skim milk; ? cup grapefruit
Morning snack: 1 teaspoon creamy peanut butter; 1 slice gluten-free rice bread
Lunch: five-spice turkey & lettuce wraps; 1 corn tortilla; ? cup papaya
Afternoon snack: 1 ounce low fat cheddar cheese; 1 apple, small
Dinner: chili-rubbed tilapia with asparagus & lemon; crunchy bok choy slaw; ? cup cooked brown rice; ? cup blackberries.

Gluten Free Diet Plan - Day 5

Breakfast: 1 scrambled egg; 1 slice gluten-free soy bread; 1 cup skim milk
Morning snack: 1 banana, small
Lunch: smoked salmon salad Nicoise; 6 oz. low fat vanilla yogurt; 1 slice gluten-free buckwheat bread.
Afternoon snack: 1 apricot
Dinner: ? cup steamed carrots; 1 cup cooked soba noodles; beef Tataki; 1 cup strawberries.

See also:

What is a Gluten Free Diet?

Health Benefits of the Gluten Free Diet

3 Main Course Gluten Free Diet Recipes

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3 Main Course Gluten Free Diet Recipes

Giving up gluten doesn't have to mean giving up your favorite foods. Try these three especially healthy and tasty gluten free diet recipes for your main course.

Paprika Shrimp and Green Bean Saute (245 cal.)

Ingredients: 4 cups green beans, trimmed; 3 tablespoons extra-virgin olive oil; ? cup minced garlic; 2 teaspoons paprika; 1 lb. raw shrimp, peeled and deveined; 2 16oz cans large butter beans or cannellini beans, rinsed; ? cup sherry vinegar; ? teaspoon salt; ? cup chopped fresh parsley, divided; freshly ground pepper.

Bring 1” of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 min. Meanwhile - heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 sec.

Add shrimp and cook until pink and opaque, about 2 min per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 min. Stir in ? c. parsley. Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining ? c. parsley.

Parsley Smashed New Potatoes (159 cal.)

Ingredients: 2 lb. new or baby red potatoes; ? cup low-fat plain yogurt; 2 scallions, cut in half lengthwise and finely chopped; ? cup finely chopped fresh parsley; 2 tablespoons butter, softened; ? teaspoons salt; freshly ground pepper.

Bring 1” of water to a boil in a large saucepan fitted with a steamer basket. Add potatoes, cover and steam until very tender when pierced with a fork, 20 - 25 min. Combine yogurt, scallions, parsley, butter, salt and pepper in a large bowl. Mix the cooked potatoes into the yogurt mixture, breaking them up with a fork until they crumble apart and lightly clump together.

Tomato-Herb Marinated Flank Steak (169 cal.)

Ingredients: 1 medium tomato, chopped; 1 shallot, peeled and quartered; ? cup red-wine vinegar; 2 tablespoons chopped fresh marjoram; 1 tablespoon chopped fresh rosemary; 1 teaspoon salt; ? teaspoon freshly ground pepper; 1 ? pounds flank steak, preferably grass-fed, trimmed.

Puree tomato, shallot, vinegar, marjoram, rosemary, salt and pepper in a blender until smooth. Set aside ? c., covered, in the refrigerator. Scrape the remaining puree into a large, sealable plastic bag. Add steak and turn to coat. Refrigerate for 4 hrs. or up to 24 hrs.

Preheat grill to medium-high. Remove the steak from the marinade. Oil the grill rack. Grill the steak 4 to 5 min. per side for medium-rare or 6 to 7 min. per side for medium, turning once and brushing the cooked side with some of the reserved sauce. When the steak is cooked, turn it over again and brush with more sauce. Transfer to a clean cutting board and let rest for 5 min. Thinly slice the steak crosswise and serve with any remaining sauce spooned on top.

See also:

Gluten Free Diet Weight Loss

Gluten Free Diet: Choosing Gluten Free Foods

Health Benefits of the Gluten Free Diet

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What is a Gluten Free Diet?

A gluten free diet involves a lot more than just excluding the protein gluten. It affects every aspect of your life, including food related social interactions.

At first, going on a gluten free diet may seem a bit frustrating. But in time, with persistence and creativity, you'll discover that there are many gluten free foods that you already eat and you will eventually find nourishing substitutes for gluten-containing foods.

About Gluten Free Diets

Switching to a gluten free diet is a huge change and, like anything new, it takes time getting used to. In the beginning, you may feel deprived by the gluten free diet's restrictions. However, stay positive and focus on all the foods you can eat. You may also be nicely surprised to realize how many gluten free products, such as bread and pasta, are now available. Many grocery stores sell gluten free foods. If you can't find them in your area, go online.

If you're considering starting a gluten free diet, it would be a good idea to consult a dietitian who can answer your questions and offer advice about how to avoid gluten while still eating a healthy, balanced diet.

Gluten Free Diet Guidelines

It takes a lot of know-how to follow a gluten free diet. You’ll have to give up a lot of grains, pastas, cereals and processed foods unless you find their gluten free equivalents. There are also a variety of foods you can eat. For example, instead of wheat flour, you can use potato, rice, soy or bean flour.

There are many gluten free types of bread, pastas and other products in stores, and many websites now offer them. And of course, plain meat, fish, rice and fruits and vegetables don’t contain gluten. Going on a gluten free diet is actually choosing a healthy lifestyle. And cheating isn’t an option!

Risks of Gluten Free Diets

People who follow a gluten free diet may have low levels of certain vitamins and nutrients in their diets. Many grains are enriched with vitamins, and avoiding grains on a gluten free diet may imply eating fewer of these enriched products. Ask your dietitian to review your diet to see if you're getting enough of these key nutrients: iron, calcium, fiber, thiamin, riboflavin, and niacin.

A Balanced Gluten Free Diet

Getting a well-balanced gluten free diet is important. To keep calories down and nutrition up consider a naturally gluten free diet. This is less costly and possibly healthier than using a lot of packaged gluten free foods and highly refined desserts.

Get creative: use corn tortillas to make a sandwich, buy Asian rice noodles to make spaghetti or try a lettuce-wrapped hamburger. For a sweet treat, instead of cookies or cake, try fresh fruit, pudding or a gelatin cup, or a small piece of chocolate.

You might also like:

Gluten Free Diet: Choosing Gluten Free Foods

What is the Raw Food Diet

Paleo Diet Breakfast: Recipes and Tips

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