Starting a Gluten Free Diet with Sample Meal Plan
Planning healthy, balanced meals can be overwhelming when you have multiple food allergies or food intolerances to gluten, dairy and eggs. But you can still eat healthy, delicious food with some smart meal planning. This gluten and dairy-free diet plan features tasty recipes and snack ideas to create a balanced day of eating that will help you get the nutrients your body needs without including gluten or dairy. You'll find plenty of fresh fruits and veggies, legumes, and lean protein that combine for some delicious eat
Day 1
Breakfast
AM Snack Berries and Almond Butter
Lunch
Dinner
Crock Pot Chicken, with Garlic Potatoes and steamed broccoli
PM Snack
Day #2
Breakfast
AM Snack
Veggies/Crackers & Hummus
Lunch
Taco Salad- make at home or eat out- ask for Corn Tortillas- and hold the cheese/sour cream- ask for Extra avo or guac/ salsa.
Dinner
PM Snack- Gluten Pretzels with chocolate
Day #3
Breakfast
Avocado
Side of fresh fruit
AM Snack
Meat Stick w/ Dried fruit
Lunch
Green Salad with chicken & quinoa - dairy/ egg free ranch
Snack-
Gluten free crackers with avocado
Dinner
Zoodles or GF Noodles with ground beef and Dairy Free Vodka Sauce
Day #4
Breakfast
2/3 Gluten Free oats cooked in almond milk or coconut milk
Topped with berries, almonds/walnuts with sprinkle of cinnamon
AM Snack
1/4 of sprouted pumpkin seeds and dried fruit
Lunch
Roasted sweet potato with pesto chicken - YUM
Dinner
TACOS!
Choice of Protein- chicken, beef, mushrooms, etc- I love SIETE taco seasoning as it is Certified GF and very yummy.
Use corn tortillas or Siete Almond or Cassava flour torts- so good.
Saute in some extra greens, such as kale or chard with your protein.
Toppings- avocado, salsa, raw peppers, Siete cashew queso (YUM) -
Day #5
Breakfast
Chickpea & Potato Hash top with Guac or lots of avocado
AM Snack
Apple with nut butter
Lunch
Chicken Salad- look for vegan mayo so egg free
Dinner
Quinoa Patties with Salad greens! (Ps these are also great leftover for breakfast!)
PM Snack
Fresh fruit, chopped mint- drizzled with fresh lime and a pinch of sea salt.
Additional thoughts/recipes
Breakfast Skillet - looks delicious
My favorite GF products/brands: I linked a lot of them: Look for Siete, Primal Kitchen (some products have eggs/look for vegan) , Jovial Foods, Epic Provisions- take note some products contain eggs, Paleo chocolate: Hu Chocolate, Evolved.
I hope this helps assist you on your journey to Gluten Free!