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MealPlan

Gluten-Free Meal Plan

For those with gluten intolerance or celiac disease.
DASH Diet Dietary Approaches to Stop Hypertension
Diabetic Maintain a healthy blood sugar range.
Gluten-Free For those with gluten intolerance or celiac disease.
Heart Healthy Limits sodium, saturated and trans fats, and cholesterol.
High Fiber Treats digestive issues and improves cholesterol levels.
Pregnancy Balanced and healthful diet for entire pregnancy.
Lacto-Ovo Vegetarian Vegetarian diet with eggs and dairy.
Vegan Diet devoid of all animal products.
40-30-30 Diet with 40% carbs, 30% protein, and 30% fat.
Endurance High-calorie, carbohydrate-rich diet for energy.
Strength Training Builds muscles with 25% protein.
 

Gluten-Free Diet

If you have gluten intolerance, or celiac disease, your body is unable to digest gluten. Consuming gluten may result in symptoms such as cramping, bloating, gas, and diarrhea. The only treatment is to eliminate gluten from your diet. Following a gluten-free diet can reverse any intestinal damage and nutrient deficiencies that may have occurred as a result of consuming gluten.

All gluten-free products can be found at www.glutenfreemall.com/catalog/.

Daily Nutritional Information:

Calories Carbohydrate Protein Fat Fiber Sodium
2000 54% 20% 26% 27 grams 1639 mgs

Day 1
Breakfast 2 pancakes (gluten-free batter mix) with 1 large peach and 1 tablespoon honey
8 ounces 1% milk
Morning
Snack		 2 ounces string cheese
Lunch 4 ounce turkey, 2 slices tomato, ¼ cup spinach, and 1 slice cheddar cheese on
2 slices gluten-free bread with 1 tablespoon light mayo and 1 tablespoon Dijon mustard

1 cup cantaloupe
Afternoon
Snack		 3 cups popcorn
Dinner 1 cup gluten-free pasta with 4 ounces sautéed chicken, ¾ cup tomato sauce, and 1 cup summer squash

Day 2
Breakfast 1 ½ cups Bakery on Main Nutty Cranberry Maple Gluten-Free Granola Cereal with 1cup 1% milk and 1 medium banana
Morning
Snack		 2 cups fruit salad with ¼ cup crushed almonds
Lunch 1 Chipotle® Burrito Bowl with cilantro rice, beans, chicken, lettuce, tomato, and guacamole
Afternoon
Snack		 1 large orange
Dinner 4 ounces Dad's Gluten-Free Pizza Crust with 3 ounces barbeque chicken, ½ cup tomato sauce, and 1/8 cup red onions

1 cup spinach salad with 1 tablespoon low fat Italian dressing

1 cup 1% milk

Day 3
Breakfast 1 Enjoy Life Foods Cinnamon Raisin Gluten-Free Bagel with 1 tablespoon cream cheese

6 ounces low fat yogurt
Morning
Snack		 2 Lundberg Rice Cakes with 1 tablespoon peanut butter
Lunch 1 gluten-free veggie burger on 1 slice gluten-free bread (open face) with 3 ounces baked French fries and 1 cup mixed vegetables
Afternoon
Snack		 1 Enjoy Life Foods Soft and Chewy Caramel Apple Snack Bar
Dinner 8 ounces grilled pork tenderloin with ½ cup cabbage, ½ cup carrots, ½ cup broccoli, ½ cup apple, ½ tablespoon bacon bits, and 3/4 cup quinoa

Day 4
Breakfast 1 cup 1% milk
1 slice toasted gluten-free bread
2 eggs
Morning
Snack		 6 ounces yogurt with fruit on the bottom
Lunch 6 ounces thinly sliced pork tenderloin on 2 slices gluten-free bread with ½ cup shredded cabbage, ½ cup grated carrots, ½ cup shredded broccoli, ½ cup grated Granny Smith apple, and 1 tablespoon bacon bits

2 cups spinach salad with 2 tablespoons raspberry vinaigrette
Afternoon
Snack		 1 ounce pecans and 1 cup blueberries
Dinner 6 ounces chicken cacciatore with 1 cup gluten-free pasta with 1 ¼ cups mixed vegetables

Day 5
Breakfast 1 gluten-free biscuit with 2 ounces oven baked turkey sausage
Morning
Snack		 Fruit kabobs (1 cup strawberry, banana, and pineapple) with 6 ounces low fat yogurt
Lunch 8 ounces grilled chicken and 1 slice Swiss cheese on 1 gluten-free bun with 1/8 cup lettuce, 1/8 cup tomato, 1/8 cup red onion

1 can gluten-free Heinz® Cream of Tomato Soup
Afternoon
Snack		 1 large apple with 1 tablespoon peanut butter
Dinner 6 ounces shrimp with 1 cup risotto, 1 cup wild mushrooms, ½ cup peas, and ½ cup pearl onions

2 cups spinach salad with 2 tablespoons raspberry vinaigrette

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