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.
- 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)