1500 Gluten Free meal plan

1500 Gluten Free meal plan

1500 Gluten Free meal plan:

Gluten intolerance is a medical condition that produces an immune reaction in the digestive tract when gluten is consumed, causing damage to the digestive tract and malabsorption of nutrients. Gluten is a protein found in wheat, barley and rye. Treating gluten intolerance involves the elimination of gluten-containing foods from your diet. If you are gluten-intolerant and need to lose weight, reduce your overall calorie intake and make healthy food choices that include mostly whole, unprocessed foods. A lifelong gluten-free diet is necessary for those who suffer from celiac disease, also referred to as celiac sprue, non-topical sprue, and gluten-sensitive enteropathy.

 

1500 Gluten Free meal plan

 

  • Breakfast
    • 2 slices GF toast
    • 1 low fat/full fat Yogurt
    • 30g mozzarella cheese
    • 3 slices tomato
    • Sweetener for coffee/tea
  • Morning Snack
    • 1 portion Any fresh Fruit
    • Skinny café latte with sweetener
  • Lunch
    • 1 gluten free roll
    • 1 portion Baby tomatoes lettuce & carrots
    • 4 slices Lean cold meat
    • 2 level tbs Mayonnaise & Dijon mustard
  • Afternoon Snack
    • 1 Any fresh Fruit
    • 1 HOWARU milk drink (probiotic)
    • 1.5 cups popcorn (homemade)
    • Little oil for popcorn
  • Dinner
    • 1 medium sweet potato
    • 1/2 cup Carrots
    • 1/2 cup Broccoli
    • 90g chicken breast
    • Lemon juice, canola oil, herbs (for chicken)
  • Breakfast
    • 1 cup Pronutro wheat free
    • 125 ml Low fat/Full cream Milk
    • 1 boiled egg
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 1 Yoghurt
  • Lunch
    • 8 corn thins
    • 1 cup of each (raw):  Gherkins, carrot sticks, yellow pepper
    • 4 low fat cheese wedges
    • 1/4 of  medium Avocado
  • Afternoon Snack
    • 1 Any fresh Fruit
    • 300ml Super M
  • Dinner
    • 2/3 cup GF pasta
    • 1 cup of each (raw):  Onion, tomato,  mushroom, red pepper
    • 1 cup raw Salad: Lettuce, cucumber, tomato
    • 10 ml oil for cooking
    • 3 Tbsp Lean Mince
    • Tomato Sauce
  • Breakfast
    • ½ cup (40g) Futurelife zero
    • 125ml Yogurt/milk
    • 3 egg whites scrambled
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • Skinny café latte (use sweetener)
  • Lunch
    • 1/2 cup quinoa
    • 1 portion:  Onion, mushroom, tomato, cucumber
    • 60g turkey breast
    • 1 tsp Olive Oil
    • Balsamic vinegar or lemon juice
  • Afternoon Snack
    • 1 Any fresh Fruit
    • 100ml Yogurt
    • ¼ cup GF muesli
  • Dinner
    • 2/3 Cup  rice
    • 1 cup : Onion, mushrooms,red peppers, cabbage
    • ½ cup Green beans
    • 120g Grilled Fish
    • Soya Sauce (wheat free)
    • 10 ml oil for cooking
  • Breakfast
    • ½ cup Maltabella
    • 125 ml Low fat/Full cream Milk with tea/coffee
    • 1 boiled egg
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 1 Yoghurt
  • Lunch
    • 1 cup of each (raw):  cucumber, spring onion , Red/orange  pepper
    • 1 cup (cooled) Gluten free pasta
    • 60g Chicken, skinless
    • 2 level tsp Mayonnaise, Thai sweet chilli sauce
  • Afternoon Snack
    • 1/2 cup  fresh Fruit salad
    • 1 yogurt
    • 1/4 cup GF Muesli
  • Dinner
    • 1/2 cup Green peas
    • 1/2 cup corn kernels
    •  2 small, lean ±112g (bone in) Pork chop or beef chop, grilled
    • 5 ml oil for cooking
  • Breakfast
    •  1 cup Wheat free pronutro
    • 125 ml Low fat/Full cream Milk with tea/coffee
    • 1 boiled egg
    • Sweetener (e.g canderel)
  • Morning Snack
    • Any fresh Fruit smoothie with yogurt
    • 2 fruit
  • Lunch
    • 4 rice cakes
    • Cucumber, gherkins, celery
    • 4 Tbsp Cottage cheese (LF)
    • 2 level tsp Mayonnaise, Thai sweet chilli sauce
  • Afternoon Snack
    • 1 HOWARU milk drink
    • 2 Rye vita
    • 2 tsp peanut butter (sugar free)
  • Dinner
    • Pizza, made using GF wrap as a base e.g. corn tortilla
    • Mushrooms, green pepper & asparagus on pizza
    •  Salad (1 cup raw) : Lettuce, cucumber, tomato.
    • 30g Cheese & 1 slice lean ham  (if applicable) or  60g cheese only
  • Breakfast
    • ½ cup (40g) Futurelife zero
    • 125ml Yogurt/milk
    • 3 egg whites scrambled
    • Sweetener (e.g canderel)
  • Morning Snack
    • 1 portion Any fresh Fruit
    • 1 Yogurt
  • Lunch
    • 6 baby potato, boiled
    • 1 portion: Onion, mushroom, orange/red pepper
    • 60g/  1 tinTuna
    • White/cheese sauce (use rice flour, 5ml oil & FF milk)
  • Afternoon Snack
    • ½ cup fresh fruit salad
    • 300ml Sterie Stumpie
    • ¼ cup GF muesli
  • Dinner
    • 70g oven bake chips
    • 1 cup cooked Oven veggies
    • 90g Beef minute steak
    • 5ml oil for cooking
  • Breakfast
    • 2 slices GF toast
    • 1 Yogurt
    • 4 Tbsp Fat Free cottage cheese
    • Sweetener for coffee/tea
  • Morning Snack
    •  Any fresh Fruit smoothie + yoghurt
    • 2 fruit
  • Lunch
    • ½  cup quinoa
    • 1 cup raw Salad: Lettuce, cucumber, tomato.
    • 60g Biltong (lean)
    • 1/4 of  medium Avocado with balsamic vinegar
  • Afternoon Snack
    • 1 HOWARU milk drink (probiotic)
    • 1 packet potato pop crisps
    • 1/4 Medium avocado
  • Dinner
    • Gem squash
    • ½ cup Spinach
    • White sauce with spinach (use rice flour, 5ml oil & FF milk)
    • 1 Chicken thigh or 2 drumsticks (skinless)

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