There is a common misconception that anything labeled “gluten free” must be good for you. Many processed gluten free foods and gluten free junk foods not only contain almost twice the calories as their traditional counterparts, but they can also be double the price.
There is a way to go gluten free naturally with a diet rich in whole and unprocessed foods, vegetables and lean cuts of protein, so read on a 5-day gluten free diet plan.
Gluten Free Diet Plan – Day 1
Breakfast: quick breakfast taco; 1 orange, medium; 1 cup skim milk Morning snack: 1 cup honeydew melon Lunch: 1 cup tossed salad mix; 1 tablespoon vinegar & oil salad dressing; sliced tomatoes with pesto drizzle; 1 cup skim milk; 3 oz. chicken breast, cooked without skin Afternoon snack: 4oz. fresh baby carrots Dinner: bistro beef tenderloin; ½ cup cooked brown rice; 1 nectarine, medium; ½ cup steamed green beans.
Gluten Free Diet Plan – Day 2
Breakfast: 1 cup gluten-free corn cereal; 1 cup skim milk; ½ banana, small Morning snack: 6 oz. low fat vanilla yogurt Lunch: 3 oz. 90%-lean hamburger patty, cooked; 2 slices gluten-free buckwheat bread; creamy chopped cauliflower salad; 1 cup strawberries Afternoon snack: 1 ½ cups popcorn, air popped Dinner: grilled shrimp cocktail with yellow gazpacho salsa; ½ baked sweet potato; ½ cup cooked quinoa; broiled mango.
Gluten Free Diet Plan – Day 3
Breakfast: 1 cup gluten-free corn cereal; 1oz skim milk; ½ banana, small Morning snack: 1 apple, small Lunch: Spanish tortilla; 1 corn tortilla, 6″, unsalted; ½ cup prepared coleslaw; 1 cup skim milk Afternoon snack: 1 nectarine, medium Dinner: chicken with green olives & prunes; ½ cup cooked brown rice; 3 steamed broccoli spears; 6 oz. low fat vanilla yogurt.
Gluten Free Diet Plan – Day 4
Breakfast: 1 cup gluten-free breakfast cereal; 1 cup skim milk; ½ cup grapefruit Morning snack: 1 teaspoon creamy peanut butter; 1 slice gluten-free rice bread Lunch: five-spice turkey & lettuce wraps; 1 corn tortilla; ½ cup papaya Afternoon snack: 1 ounce low fat cheddar cheese; 1 apple, small Dinner: chili-rubbed tilapia with asparagus & lemon; crunchy bok choy slaw; ½ cup cooked brown rice; ½ cup blackberries.
Gluten Free Diet Plan – Day 5
Breakfast: 1 scrambled egg; 1 slice gluten-free soy bread; 1 cup skim milk Morning snack: 1 banana, small Lunch: smoked salmon salad Niçoise; 6 oz. low fat vanilla yogurt; 1 slice gluten-free buckwheat bread. Afternoon snack: 1 apricot Dinner: ½ cup steamed carrots; 1 cup cooked soba noodles; beef Tataki; 1 cup strawberries.
Health Benefits of the Gluten Free Diet