Gluten Free Meal Plan

Gluten is a protein found in wheat, rye, oats and barley while gluten free grains include rice, wild rice, corn, amaranth, buckwheat and millet. Quinoa is also gluten free as it is technically a seed but it can be used just like a grain.

More and more people are eating gluten free and not just because they are celiac.

Many people are gluten intolerant or simply want to give their body a break from it. I have found that people generally feel more energetic and less bloated on a gluten free diet. I will caution you though – just because a product is labelled “gluten free” it does not automatically mean it’s a healthy choice! Gluten free food can be very processed and nutrient poor. The hall marks of gluten intolerance are nutritional deficiencies such as iron, vitamin D and zinc.

  • Monday

    Breakfast: Puffed rice or corn flakes with milk and 2 tbsp natural yoghurt and berries
    Lunch: Rice or corn wrap with chicken, avocado and lettuce
    Dinner: Quinoa/buckwheat pasta with vegetables and fetta
    Snacks: Smoothie of banana, coconut water and mint
    Drinks: Rosehip tea
    Health notes: The whole family will not even notice your change in pasta but they might appreciate the absence of bloating after their bowl of pasta


    Breakfast:Omelette with mushroom and spinach
    Lunch: Sashimi, edemame beans, miso soup
    Dinner: Chicken and cannellini bean casserole with quinoa
    Snacks: Gluten free muffin
    Drinks: 150ml beetroot, carrot and ginger juice
    Health notes: Japanese food is a safe take away option when out and about – watch anything deep fried as the batter will have gluten


    Breakfast: Homemade baked beans with gluten free toast
    Lunch :Rice paper rolls with tuna, vermicelli noodles, carrot, cucumber and lettuce
    Dinner: Grilled lamb with steamed vegetables, quinoa, lemon zest & fresh herbs
    Snacks: 1 dried fig, handful toasted pumpkin seeds
    Drinks: Dandelion leaf tea
    Health notes: Homemade baked beans are easy – simmer 1 tin cannellini or navy beans in fresh tomatoes with a hint of mustard and Tamari


    Breakfast: Buckwheat pancakes with berries and maple syrup
    Lunch: Salad of brown lentils, roasted beetroot, roasted pumpkin, parsley and goat’s cheese
    Dinner: Risotto - mushroom, chicken, spinach and pinenuts
    Snacks: 1 boiled egg, mandarin
    Drinks: 1 cup almond milk with a pinch of cinnamon
    Health notes: Lentils are a great source of zinc and protein


    Breakfast: Gluten free muesli with oat milk, fresh fruit & 1 tsp chia seeds
    Lunch: Ramen noodle soup with beef and vegetables
    Dinner: Gluten free sausages with baked sweet potato, broccoli, zucchini and snow peas
    Snacks: Air popped pop corn, 8 brazil nuts
    Drinks: 150ml fresh apple, pineapple and mint
    Health notes: Chia seeds are tiny Superfoods as they contain plenty of protein and water soluble fibre therefore will keep you feeling full


    Breakfast: Quinoa/amaranth porridge with almond milk, LSA, stewed fruit
    Lunch: Salad of tinned red salmon, avocado, lettuce, carrot, beetroot, snow peas, sprouts, cucumber, fresh herbs with a lemon and olive oil dressing
    Dinner: Grilled steak with sautéed snow peas, broccolini and squash
    Snacks: Apple and 10 tamari almonds
    Drinks: Freshly brewed chai – not powdered
    Health notes: LSA is a combination of ground flaxseed, sunflower and almonds. It is high in protein, healthy fats and zinc


    Breakfast: Scrambled eggs with avocado, mushrooms and fresh herbs
    Lunch :Gluten free wrap with turkey, avocado and spinach
    Dinner: Grilled ocean trout with salad of rocket, fennel and ruby grapefruit
    Snacks: Vegetable sticks with hommus
    Drinks: 150ml cucumber, celery and carrot juice
    Health notes: Turkey contains the amino acid tryptophan which boosts levels of the feel good hormone serotonin

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