Searching for a gluten-free 1200 calorie meal plan? You’ve arrived at the correct location. Despite gluten is normally a simple protein to absorb, it could also cause major health problems in persons who have celiac disease or gluten sensitivity. Hence, Kerri Ann Jennings going to share with you a gluten free meal plan that will also lead to weight loss. Follow the instruction below to make it right.
What is The 1200 Calorie Gluten Free Meal Plan?
Gluten is a kind of protein present in wheat that is often simple to absorb. Gluten can cause digestive troubles and digesting difficulties in certain people. After 1200 calorie meal plan gluten free, you may feel difficulties such as gas, indigestion, and bloating. A gluten-free diet is suggested in such instances. You’ll have a 1200 calorie meal plan gluten free for weight reduction if you keep this diet within the daily calorie requirement.
Gluten creates issues in celiac disease sufferers’ small intestines. Grain can lead to discomfort in the body even in those who don’t have celiac disease or a wheat allergy. To put it another way, gluten sensitivity is a possibility. A gluten-free diet may be suggested in such instances. Simply eliminating gluten from your diet without making any other adjustments might result in major nutritional shortages and health issues.
These issues can be avoided by including items on a gluten-free diet plan that has equivalent nutritional value.
- Barley, wheat, rye, and oats are some of the most common grains.
- Vitamin and mineral-fortified grains
- Breadsticks made with whole wheat flour, graham flours, and whole wheat flour
- Cakes and pies are examples of pastries.
- Muesli, cereals, spicy rice mixtures, and crackers are some of the options.
- Soups and bouillons in a hurry
- Malt, malt-containing beer, and vodka are all examples of malt-based beverages.
- Semolina, pasta, noodles, bulgur, vermicelli, and couscous are some of the options.
A gluten-free diet has little effect on weight loss in the short term. A 1200 calorie gluten-free food plan, on the other hand, is projected to result in a monthly weight loss of 6-11 pounds. This is a physically and emotionally healthy way to lose weight slowly and permanently. The following foods should be consumed on a gluten-free diet:
- Fruit and veggies that are still in season
- Meat, turkey, eggs, chicken, fish, and other seafood are all good sources of protein.
- Grains include foods like potato, rice, maize, buckwheat, quinoa, flax, and chia seeds.
- Potato starch with corn starch
- All oils and fats
- White and brown sugar, powdered
- Corn, soy, rice, potatoes, and beans are all gluten-free flours.
- Dry beans, soybeans, chickpeas, kidney beans, and lentils are examples of legumes.
- Dairy items with low fat, such as cheese, yogurt, buttermilk, kefir, and milk
- Hazelnuts, almonds, and walnuts are examples of unprocessed nuts.
Benefits:
- It helps to keep blood sugar levels in check.
- It assists with weight loss.
- It enables you to develop hair that is stronger and healthier.
- It allows you to have healthier and stronger nails.
- It helps in the treatment of thyroid issues.
- It contributes in the reduction of edema.
1200 calorie diet plan gluten free
Monday
Breakfast- 229 calories
- Cereal and Egg Whites
- 1 cup chex cereal (rice or corn)
- 1/2 gallon of skim milk
- 1/2 kg of fruit
- 2 egg whites (hard cooked)
- Nuts, 2 tablespoons
Lunch- 410 calories
Tuna Sandwich
- Tuna fish on 2 pieces of Udi’s Gluten-Free Multigrain Bread (4 ounces)
- 1 tablespoon mayonnaise (light)
- String cheese with a light flavor
- 1/2 cup carrots (baby)
Snack- 95 calories
Cheese and Fruit
- Laughing Cow Cheese Wedge
- Fruit
Dinner – 435 calories
Chicken and Broccoli
- Broccoli and Chicken
- 1/2 cup broccoli & 3 ounces chicken
- 1 gluten-free spaghetti cup
- Salad from the garden
- 2 tblsp. Newman’s Own light balsamic vinegar
Dessert- 60 calories
- Sugar Free Jello Pudding
- Sugar Free Jello Pudding
Daily Total- 1229 calories
Tuesday
Breakfast- 290 calories
English Muffin and Peanut Butter
- 1 English Muffin (Glutino)
- 1 tbsp. peanut butter
- Diet jelly
Lunch – 345 calories
Turkey slices gluten-free multigrain bread from Udi’s
- 3 slices turkey breast, all-natural
- 1 slice low-fat cheese Lettuce, tomato, onion, and other vegetables
- Mustard
- 1 pound of carrot sandwich
- Snack – 150 calories
- Apple and PB
- 1 apple
- 1 tablespoon peanut butter
Dinner- 370 calories
Tilapia with Veggies
- Tilapia with Tomatoes and Spinach
- 3 oz. cod or tilapia, tomato, spinach, and 1 tbsp. feta cheese
- 1 cup sautéed vegetables (1 tablespoon olive oil) (summer squash, tomatoes, eggplant, onion)
Dessert – 100 calories
- Skinny Cow Truffle Bar
- Skinny Cow Truffle Bar
Daily Total- 1255 calories
Wednesday
Breakfast- 205 calories
- 1 cup Chex cereal (rice or corn)
- 1/2 banana or 1/2 cup blueberries/strawberries
- 1/2 gallon of skim milk
Lunch- 265 calories
Soup and Spinach Snack- 100 calories
- Veggies and Hummus
Dinner – 600 calories
Taco Night
- Tacos made with ground turkey or chicken
- spice for tacos 2 Veggies on Mission Hill Corn Tortillas
- Salsa
- 1/4 cup shredded low-fat cheese
Dessert – 60 calories
- Sugar Free Jello Pudding
- Sugar Free Jello Pudding
Daily Total- 1230 calories
Thursday
Breakfast – 214 calories
- Steel-Cut Oats, 1 serving
- 1 pound of raspberries
- 1 teaspoon of brown sugar
- Snack – 101 calories
- 1 cup pears
Lunch – 311 calories
- 1 serve Quick Turkey Bolognese with Zucchini Noodles
- 1 apple, medium
Dinner – 512 calories
- Polenta Bowls with Roasted Vegetables & Fried Eggs, 1 serve
- 1 serving Garlic Wilted Spinach
Dessert – 63 calories
- 2 celery stalks
- 2 Tbsp. Avocado-Yogurt Dip
Daily Totals- 1,201 calories
Friday
Breakfast – 254 calories
- 1 serve Baked Omelet Muffins with Easy Filling
- a half cup of blueberries
Snack – 209 calories
- 2 Tbsp. unsalted dry-roasted peanuts
- 1 pear
Lunch – 311 calories
- 1 serving Zucchini Noodles with Quick Turkey Bolognese
- 1 apple
Dinner – 352 calories
- 1 serve Eggplant Parmesan (gluten-free)
- 2 quarts of spinach
- 1/4 avocado
- 1 tablespoon citrus vinaigrette
Dessert – 64 calories
Daily Totals- 1,189 calories
Saturday
Breakfast – 254 calories
- 1 serving Easy Loaded Baked Omelet Muffins
- 1/2 cup blueberries
Snack – 101 calories
- 1 medium pear
Lunch – 430 calories
- 1 serving Mason Jar Power Salad with Chickpeas & Tuna
Dinner – 375 calories
- 1 serving Thai-Inspired Pork & Rice Noodles with Cucumbers
Daily Totals- 1,222 calories
Sunday
Breakfast – 292 calories
- 1 serving Two-Ingredient Banana Pancakes
- 2 Tbsp. maple syrup
- 1 cup raspberries
- Snack – 78 calories
- 1 hard-boiled egg
- Pinch of salt & pepper
Lunch – 430 calories
- 1 serving Mason Jar Power Salad with Chickpeas & Tuna
Dinner – 348 calories
- BBQ Chicken Tacos with Red Cabbage Slaw, 1 serve
- 1/3 cup washed low-sodium black beans
- 1 tsp. salt, 1 tsp. pepper
- a pinch of red pepper, crushed
Dessert – 62 calories
- 1 cup blackberries
Daily Totals- 1,209 calories
You’ve achieved it!
You did a fantastic job sticking to this 1200 calorie gluten free meal plan. We hope you found this diet plan motivating, engaging, and informative, whether you made every single recipe in it or not. Keep up the excellent work, and don’t forget to check out our other nutritious meal plans. Kerri Ann Jennings is always willing to share with you all nutrious food plan in the future.
