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1200 Gluten Free Meal Plan

1200 Gluten Free Meal Plan

1200 Gluten Free Meal Plan:

While restrictive in some aspects, a gluten-free diet doesn’t have to be all about deprivation.

A gluten-free diet is a diet that excludes the protein gluten. Gluten is found in grains such as wheat, barley, rye, and a cross between wheat and rye called triticale.

A gluten-free diet is primarily used to treat celiac disease. Gluten causes inflammation in the small intestines of people with celiac disease. Eating a gluten-free diet helps people with celiac disease control their signs and symptoms and prevent complications.

Initially, following a gluten-free diet may be frustrating. But with time, patience and creativity, you’ll find there are many foods that you already eat that are gluten-free and you will find substitutes for gluten-containing foods that you can enjoy.

1200 Gluten Free Meal Plan

  • Breakfast
    • ½ cup Futurelife zero
    • 125 ml Low fat/Full cream Milk with tea/coffee
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 100ml Yoghurt
  • Lunch
    • 1 cup whole wheat rice
    • 8 crackers
    • 1 Small tomatoes, Lettuce & carrots
    • 2 portions Lean cold meat
    • 2 level tbs Mayonnaise & Dijon mustard
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • 1 medium sweet potato
    • 1/2 cup Carrots
    • 1/2 cup Broccoli
    • 1 chicken breast
    • Lemon juice, canola oil, herbs (for chicken)
  • Breakfast
    • ½ cup Maltabella
    • 125 ml Low fat/Full cream Milk with tea/coffee
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 100ml Yoghurt
  • Lunch
    • 8 corn thins
    • 1 cup of each (raw):  Gherkins, Carrot Sticks, Yellow pepper
    • 1/4 of  medium Avocado
    • 2 TBS Cottage cheese, fat-free
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • 2/3 Cup of Gluten free pasta
    • 1 cup (raw) of each: Onion, tomato, peppers, mushrooms(sauce)
    • Salad (1 cup): Lettuce, cucumber, tomato, onion
    • 3 Tbspn Lean Mince
    • Tomato Sauce
    • 10 ml oil for cooking
  • Breakfast
    • ½ cup Futurelife zero
    • 100ml Yogurt
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • Skinny café latte (use sweetener)
  • Lunch
    • 1/2 cup quinoa
    • 1 cup of each (stir-fry):  Onion, mushroom, Yellow pepper
    • 1 Egg, boiled
    • 1 level tsp Margarine
    • 5ml oil for stir fry
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • 2/3 Cup Brown basmati rice
    • 1 cup (raw) of each: Onion, red peppers, cabbage
    • ½ cup Green beans
    • 120g Grilled Fish
    • Soya Sauce (wheat free)
    • 10 ml oil for cooking
  • Breakfast
    • ½ cup Pronutro wheat free
    • 125 ml Low fat/Full cream Milk with tea/coffee
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 100ml Yoghurt
  • Lunch
    • 1 cup (cooled) Gluten free pasta
    • 1 cup of each (raw):  cucumber, onion , Red/orange  pepper
    • 30g Chicken
    • 2 level tsp Mayonnaise, Thai sweet chilli
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • 1 cup pumpkin
    • ½ cup Green peas
    • 112g with bone Pork/beef chop
    • Cinnamon for Pumpkin
  • Breakfast
    • ½ cup Maltabella
    • 125 ml Low fat/Full cream Milk with tea/coffee
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • Skinny café latte (use sweetener)
  • Lunch
    • 8 corn thins
    • 1 cup Cucumber, lettuce, pepperdew
    • 2 Cheese wedges (included in evening meal)
    • 1 level tsp Margarine
    • 5ml oil for stir fry
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • Pizza, thin base, size of normal dinner plate( use Gluten Free wrap as well)
    • Mushrooms, green pepper & asparagus on pizza
    • Salad (1 cup raw) : Lettuce, cucumber, tomato.
    • 60g Cheese & 1 slices lean ham if applicable.
    • Fat in meat, cheese
    • 10 ml oil for cooking
  • Breakfast
    • ½ cup Corn flakes
    • 125 ml Low fat/Full cream Milk with tea/coffee
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 100ml Yoghurt
  • Lunch
    • 6 baby potatoes,boiled
    • 1 cup of each (raw):  Onion, mushroom, red pepper
    • 30g (1/2 tin in brine)  Tuna
    • White/cheese sauce (use rice flour)
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • 70g Oven bake chips
    • 1 cup cooked Oven veggies
    • 90g Beef steak
    • 5ml Oil for cooking
  • Breakfast
    • ½ cup Pronutro wheat free
    • 125 ml Low fat/Full cream Milk with tea/coffee
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 100ml Yoghurt
  • Lunch
    • 1 cup corn kernels
    • Salad (1 cup raw) : Lettuce, cucumber, tomato.
    • (30g) Lean biltong
    • 1/4 of  medium Avocado & balsamic vinegar
    • 2 level tsp Mayonnaise, Thai sweet chilli
  • Afternoon Snack
    • 1 Any fresh Fruit
  • Dinner
    • 2/3 Cup Brown basmati rice
    • 1 gem squash
    • ½ cup Spinach with white sauce (use LF/FF milk)
    • Chicken 1 thigh & 1 drumstick (skinless)
    • white sauce in spinach (use rice flour)

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