gluten free diet plan pdf

Quick Start 14 Day Gluten Free Diet Plan PDF

5/5 - (1 vote)

Have you ever wondered what types of food you should eat in a gluten-free diet? If the answer is yes, this article is just for you! Today, Kerri Ann Jennings will not only share with you some food suggestions on gluten-free diet plans but also give you the most detailed gluten free diet plan.

What exactly is gluten and is it bad for you?

Gluten is a general name for the proteins found in wheat, rye, barley and triticale – a cross between wheat and rye.

Its name comes from the Latin word for “glue,” as it helps foods maintain their shape, acting as a glue that holds food together.

You can encounter gluten through baking, because its glue-like properties help dough rise by trapping gas bubbles during fermentation and gives bread its unique texture. (1)

Unfortunately, eating gluten causes harmful effects in people with celiac disease and non-celiac gluten sensitivity.

Celiac disease

Celiac disease affects up to 1% of the population and can damage the intestines (3). When people with celiac disease eat gluten (a protein found in wheat, rye, and barley), their body mounts an immune response that attacks the small intestine.

This is because the body mistakes gluten as a foreign threat, it overreacts and attacks the gluten proteins and easily damages surrounding areas such as the gut wall. (4)

Therefore, when you have celiac disease and absorb gluten, you may experience symptoms such as severe abdominal pain, diarrhea, constipation, skin rashes, stomach discomfort, bloating, weight loss, anemia, constipation and depression. However, they can easily confuse the diagnosis of celiac disease. (5)

Before trying a gluten free diet plan, it’s best to get diagnosed celiac disease so your doctor can see if you have celiac disease

You can diagnose celiac disease through 2 ways: Blood test and Biopsy from your small intestine (2)

Non-Celiac gluten sensitivity

In addition, some people feel they don’t have celiac disease but feel they may be sensitive to gluten. It is believed to affect 0.5–13% of people (6). That is, they don’t test positive for celiac disease or wheat allergy but they experience discomfort after eating gluten. (7)

Symptoms of non-celiac gluten sensitivity are similar to those of celiac disease, including additional changes in bowel motions, eczema and a rash,… (6)

After a few weeks, you can re-introduce foods that contain gluten into your diet and test for symptoms. If a gluten-free diet doesn’t help your symptoms, it is likely that something else is causing your digestive problems. Be sure to seek assistance from a doctor or dietitian.

If you are gluten intolerant, then you need to avoid it completely. Otherwise, you will feel uncomfortable and adversely affect your health. It’s best to tell your doctor. (5, 6)

See also: Fat Protein Efficient Diet Plan: A Complete Guide You Should Know

Gluten-free diet healthy benefits

A gluten-free diet has many benefits, especially for someone with celiac disease.

Here are the main benefits of a gluten-free diet:

Relieve digestive symptoms

Most people have digestive problems such asbloating, diarrhea or constipation, gas, fatigue and many other symptoms. Especially, for people with celiac disease and non-celiac gluten sensitivity. Studies have shown that people with celiac disease who follow this diet have significantly reduced stomach pain and the frequency of diarrhea, nausea and other symptoms. (8, 9)

Another study demonstrated the effects of a gluten free diet plan on people with celiac disease. 215 people participated within 6 months and their symptoms were significantly reduced such as reduced stomach pain and frequency of diarrhea, less nausea,…. (10)

Lower chronic inflammation

Inflammation is meant to protect your body. Your immune system activates it to get rid of harmful viruses, germs, and bacteria to start the healing process. However, when inflammation persists for a long time, the chronic swelling and overactivity of your immune system can become more harmful than helpful.

But germs aren’t the only thing your body fights off inflammation: Gluten triggers a similar inflammatory response. The problem with gluten is that your body reacts to it as if it were a virus that needs to be destroyed, not a food that needs to be processed. The result is chronic inflammation in your intestines, joints, and other organs and tissues. This interferes with your ability to break down and absorb food, and excess undigested gluten can form a tight clump in your gut.

So, using a gluten free diet can reduce chronic inflammation. It can also help treat gut damage caused by gluten-related inflammation in those with celiac disease. (11, 12)

But conversely, the gluten-free diet is unlikely to reduce inflammation in people with non-celiac gluten-sensitivity if they have low levels of inflammation. (13)

Boost energy

People with celiac disease often feel tired, lethargic, or experience “brain fog.” (14, 15, 16)

These symptoms can be caused by nutrient deficiencies because the intestines are damaged. For example, iron deficiency can lead to anemia, which is common in celiac disease.

If you have celiac disease, switching to a gluten-free diet can help boost energy levels and prevent you from feeling tired and sluggish. (8)

For example, 66% of the 1,031 people with celiac disease who participated in the study felt fatigue reduced to just 22% after joining the gluten free diet. (17)

Help you lose weight

When you avoid processed “gluten-free” foods like cakes, pastries and snacks, your weight will be lost because you have limited unwanted calories loaded into your body (18). You can replace them with eating plenty of whole, unprocessed foods like fruit, veggies and lean proteins.

Read more: Healthy Homemade Sugar Free Macarons

Negative effects of gluten-free diet

Here are some risks that people take when they switch to a gluten free diet

Lack of essential vitamins and nutrients

Foods with gluten (again: wheat, barley and rye) can be a great source of:

  • Vitamin B: Folic Acid, Niacin, Thiamine, Riboflavin, Pantothenic acid
  • Iron
  • Zinc
  • Calcium
  • Phosphorus
  • And more (19)

People with celiac disease are often screened for nutritional deficiencies when they are first diagnosed, as many people are deficient in important vitamins and minerals due to reduced absorption in the gut. (18)

But following a gluten free diet may not help with this symptom either, a study was done showing that people who follow a gluten-free diet seem to choose more processed foods labeled as “gluten-free” than nutritious foods like fruits and vegetables. (18, 20)

Not to mention the deficiency of vitamin B due to not eating bread (which is the main source of B vitamins) easily affects the development of the baby in the womb bj celiac disease (21)


Low fiber intake can increase the risk of constipation. Gluten-free diets often eliminate many popular sources of fiber like bread, bran and other wheat-based products (22). Therefore, aim to eat more fiber-rich fruits and vegetables, such as broccoli, beans, lentils, Brussels sprouts and berries.

By making sure you eat plenty of fiber, you’ll be supported to promote better bowel movements as well as have overall gut health and get antioxidant, anti-inflammatory benefits. These benefits may help reduce the risk of cancer and cardiovascular disease. (10, 20)

Cost a lot

Gluten-free foods are roughly two and a half times more expensive than their regular counterparts. Because gluten-free foods must pass more rigorous testing and avoid contamination. (23)

If you have low budget, try to eat more whole or single-ingredient foods because they’re cheaper.

Make sociability more difficult

Many restaurants will serve gluten-free dishes, but there is still a risk that they will be contaminated with other foods through the cooking process. (24)

Research also shows that about 21% of people with celiac disease avoid attending social events so they can stick to their gluten-free diet. (25)

But you can fix that by preparing in advance
For example, you can call a restaurant if you’re eating out to see if they serve gluten-free food. Or you can bring your own food to gatherings with people. Surely they will sympathize with you, nothing to worry about.

What to eat in a gluten-free diet plan?

food to eat gluten free diet plan
It is highly recommended that people who follow the gluten-free diet should eat lots of veggies and some advised food types

A gluten-free diet needs you to pay attention carefully to selecting foods, from the ingredients to nutritional facts. And a very must thing to do in the gluten-free diet is choosing foods wisely. In the gluten-free diet, you can choose foods that do not have gluten. Lots of naturally gluten-free foods you can choose, and here is the list:

  • Fruits and vegetables, they all have natural gluten free
  • Eggs, they all have natural gluten free
  • Beans, seeds, legumes and nuts but in the unprocessed forms
  • Lean and non-processed meats, fish and poultry, except battered or coated meats
  • Most of the low fat or skimmed fat dairy products, such as plain milk, plain yogurt and cheeses
  • Some types of grains can be contained in a gluten-free diet, such as: Amaranth, Arrowroot, Buckwheat, Quinoa, Rice, Tapioca, Sorghum, Millet,…
  • Starches or flours: Potatoes, potato flour, corn, corn flour, chickpea flour, soy flour, almond meal, almond flour,….
  • All vegetable oils and butter.
  • Herbs and spices
  • Most beverages, except for beer (unless labeled as gluten-free)

Note: Read the food labels before you buy if you’re not sure if they contain gluten

Read more: Dairy-Free Diet Plan For Beginners

What to avoid in a gluten free diet plan?

food not to eat gluten free diet plan
Basically, you have to avoid foods that contain gluten during the gluten-free diet

Besides the acceptable foods that we’ve just listed, you should avoid all gluten-containing foods. You should take a careful look at the list below, but please remember, this list is not completed yet. Unfortunately, gluten is available in a lot of foods.

  • Bagels
  • Bread, especially white bread
  • Cakes
  • Candy/sweet
  • Cereals
  • Crackers
  • Cookies
  • Dressing
  • Flour tortillas
  • Gravy
  • Ice cream cones
  • Licorice
  • Malts
  • Rolls
  • Pretzels
  • Pasta and any types of noodles
  • Pizza
  • Pancakes
  • Sauces
  • Stuffing
  • Soy sauce
  • Waffles
  • Veggie burgers
  • Vegetarian bacon
  • Vegetarian chicken patties

Oats are naturally gluten-free, but when using oats, they are often contaminated with gluten because they may be processed in the same factory as wheat-based foods.

Warnings: Many vegetarian meat substitute products contain gluten

14 day menu for gluten free diet plan

gluten free diet plan
A very detailed 14 day menu for gluten-free diet plan is right below for you to try

After recognizing which food is edible, which food is not; the next step is making the most detailed gluten-free diet plan ever! In this article, we will divide the menu into two separated parts: week 1 and week 2. Each part will have information about ingredients and food as well as the total calories of the day. Our menu is designed with 1200 calorie gluten free meal plan per day.

Here is our special 14 day menu for gluten-free diet plan just for you. Let’s take a closer look at it, shall we?

Week 1

Day 1Day 2Day 3Day 4Day 5 Day 6Day 7
Breakfast– 1 serving of steel-cut Oatmeal
– 1 cup raspberries
– 1 tsp. brown sugar
– 1 serving of Easy Loaded Baked Omelet Muffins
– a half of cup of blueberries
– 1 serving Steel-Cut Oats
– 1 cup of raspberries mixed with 1 tsp of brown sugar
– 1 serving of Easy Loaded Baked Omelet Muffins
– a half of cup of blueberries
– 1 serving of Easy Loaded Baked Omelet Muffins
– a half of cup of blueberries
– 1 serving of Baked Omelet Muffins
– a half of cup of raspberries
– 1 serving Two-Ingredient Banana Pancakes
– 2 Tbsp. maple syrup
– 1 cup of raspberries
A.M Snacks1 easy loaded baked omelet muffin– 1 cup of raspberries with – 1 tbsp of unsalted dried and roasted peanuts1 cup of fresh pears1 cup of raspberries– 1 tbsp of unsalted dried and roasted peanuts
– 1 pear
1 medium pear1 hard-boiled egg with a pinch of salt & pepper
Lunch– 1 serving Quick Creamy Tomato Cup-of-Soup
– 1 cup sliced cucumber
– 1/2 avocado, diced
– 1 serving of Zucchini Noodles with Quick Turkey Bolognese
– 1 medium apple
– 1 serving of Zucchini Noodles with Quick Turkey Bolognese
– 1 medium apple
– 1 serving Zucchini Noodles with Quick Turkey Bolognese
– 1 medium apple
Salad mixed with 6 tablespoons of white beans (cooked with olive oil)
– 1 slice of gluten-free bread.
1 serving Mason Jar Power Salad with Chickpeas & Tuna1 serving Mason Jar Power Salad with Chickpeas & Tuna
P.M Snacks-1 cup of broccoli florets
-¼ cup of Avocado mixed with Greek Yogurt
– 1 cup of broccoli florets
– ¼ cup of Avocado and Yogurt Dip
– 2 celery stalks
– 2 Tbsp of Avocado and Yogurt Dip
– 1 cup of broccoli florets
– 1/4 cup of Avocado mixed with Greek Yogurt
15 raw almonds1 cup of blackberries1 fresh pear or a half of cup of yogurt
Dinner– 1 serving of Cajun Salmon with Greek Yogurt Remoulade
– 1 serving of Classic Potato Salad
– 1 cup of Steamed Fresh Green Beans
1 serving of Vegetarian Nicoise Salad– 1 serving Polenta Bowls with Roasted Vegetables & Fried Eggs
– 1 serving Wilted Spinach with Garlic
– 1 serving of Philly Cheesesteak Stuffed Peppers
– 1 serving of Baked Oven Sweet Potato Fries
– 1 serving of Gluten-Free Eggplant Parmesan
– 2 cups spinach mixed with 1 Tbsp. Citrus Vinaigrette 1/4 avocado
1 serving of Thai-Inspired Pork & Rice Noodles with Cucumbers– 1 serving of BBQ Chicken Tacos with Red Cabbage Slaw
– 1/3 cup of low-sodium black beans, rinsed the serve with a pinch of salt & pepper
Total calories1199 calories1176 calories1201 calories1179 calories1189 calories1222 calories1209 calories
Nutrition Facts– 68 g of protein
– 123 g of carbs
– 35 g of fiber
– 54 g of fat
– 58 g of protein
– 105 g of carbs
– 30 g of fibers
– 63 g of fat
– 52 g of protein
– 164 g of carbs
– 44 g of fat
– 36 g of fiber
– 73 g of protein
– 112 g of carbs
– 30 g of fiber
– 50 g of fat
– 54 g of protein
– 125 g of carbs
– 36 g of fibers
– 59 g of fat
– 70 g of protein
– 125 g of carbs
– 28 g of fiber
– 51 g of fat
– 74 g of protein
– 143 g of carbs
– 32 g of fibers
– 39 g of fat

Week 2

Day 8Day 9Day 10Day 11Day 12Day 13Day 14
Breakfast– 1 cup of nonfat plain Greek yogurt
– a half of cup of blueberries
– 1 tbsp of chopped walnuts
– 1 cup of nonfat plain Greek yogurt mixed with avocado and some blueberries
– 1 tbsp of chopped walnuts
1 serving of Peanut Butter Protein Overnight Oats bowl– 1 cup of nonfat plain Greek yogurt
– a half of cup of blueberries
– 1 tbsp of chopped walnuts
1 serving of Peanut Butter Protein Overnight Oats bowl1 serving of Blueberries and Walnuts Muffins– 1 serving of Two-Ingredient Banana Pancakes dressing with 1 Tbsp of maple syrup
– 1 cup raspberries mixed with 2 Tbsp of chopped walnuts
A.M Snack1 cup of mixed berriesa medium apple¾ cup of sliced red bell pepper1 cup of raspberries1 fresh pear1 cup of mixed nuts– 1 cup of broccoli florets
– 1 tbsp of hummus
Lunch– 2 servings of Tuna Salad mixed with fresh veggies
– 2 cups of spinach with the dressing of 1 tbsp of Citrus Vinaigrette
1 serving of Meal- Prep Chili Lime Chicken Bowls1 serving of Meal- Prep Chili Lime Chicken Bowls1 serving of Meal- Prep Chili Lime Chicken Bowls1 serving of veggies salad with the dressing of Balsamic vinegar1 serving of cucumber Turkey Sub Sandwich1 serving of cucumber Turkey Sub Sandwich
P.M Snack1 cup of raspberries1 cup of mixed nuts1 plum– 2 celery stalks – 2 tsp of peanut butter1 cup of blackberries1 cup of blackberries1 cup of mixed nuts
Dinner– 1 serving of salmon and asparagus with the sauce of lemon-garlic butter
– ¾ cup of cooked quinoa
– 2 cups of mixed veggies with the dressing of 1 tbsp of Citrus Vinaigrette
– 1 serving of Barbecue Chicken Stuffed Baked Potatoes
– 1 cup of steamed spinach
– 1 serving of Cheesy Spinach and Artichoke Stuffed Spaghetti Squash
– 2 cups of mixed greens with the dressing of 1 tbsp of Citrus Vinaigrette
– ¼ avocado
1 serving of Taco- Stuffed Zucchini ¼ cup of pico de gallo with 2 tbsp of sour cream1 serving of Chicken and Spinach Skillet Pasta with Lemon and served with Parmesan– 1 serving Grilled Pork Tenderloin with Peach Salsa
– 2 cups mixed greens with the dressing of1 Tbsp of Citrus Vinaigrette
– 1 serving of Salmon Tacos with Pineapple Salsa
– 1 serving of Broiled Mango
Total calories1197 calories1223 calories1219 calories1210 calories1208 calories1200 calories1214 calories
Nutrition Facts– 83 g of protein
– 100 g of carbs
– 34 g of fiber
– 57 g of fat
– 92 g of protein
– 149 g of carbs
– 35 g of fiber
– 35 g of fat
– 56 g of protein
– 153 g of carbs
– 36 g of fiber
– 49 g of fat
– 83 g of protein
– 107 g of carbs
– 28 g of fiber
– 56 g of fat
– 73 g of protein
– 156 g of carbs
– 31 g of fiber
– 37 g of fat
– 71 g of protein
– 123 g of carbs
– 36 g of fiber
– 53 g of fat
– 71 g of protein
– 136 g of carbs
– 30 g of fiber
– 49 g of fat

Download Gluten free diet plan PDF here

Helpful tips when you follow gluten-free diet

To be successful in following this diet, I have a few helpful tips for you:

  • Get in the habit of reading food labels to easily identify gluten-free foods.
  • Tell your friends, if they know it, they will love restaurants with gluten-free options when you eat out.
  • Watch gluten-free cooking books, videos, blogs. Doing so can help you be more creative in your cooking and make meals more enjoyable.
  • Make sure you research gluten-free restaurants and shop when you’re traveling abroad. Or you can bring whole, single-ingredient foods like lean meats, vegetables and fruit.
  • Make sure you use separate cooking and cleaning equipment. You don’t want to accidentally contaminate your food with gluten from someone else’s food.

While gluten free diet helps lose weight, it also limits some otherwise healthy foods for optimal health. So you don’t need to follow it (unless you have celiac disease or gluten sensitivity).


With our sharing of information on gluten-free eating methods as well as gluten-free diet plan, Kerri Ann Jennings hopes that you can have a very great start in following a gluten-free diet. If you find this article helpful, don’t hesitate to share it with your friends and your loved ones. Now, you are confident to kick-start your gluten-free diet.

Don’t forget to find out more Diet plans and Recipes on


(1) Gluten: How Does It Work? (

(2) Diagnosis of Celiac Disease  (

(3) Screening for celiac disease in the general population and in high-risk groups (

(4) Vitamin and mineral deficiencies are highly prevalent in newly diagnosed celiac disease patients  (

(5) Celiac disease: management of persistent symptoms in patients on a gluten-free diet (

(6) Diagnosis of gluten related disorders: Celiac disease, wheat allergy and non-celiac gluten sensitivity  (

(7) Diagnosis of Non-Celiac Gluten Sensitivity (NCGS) (

(8) A gluten-free diet effectively reduces symptoms and health care consumption in a Swedish celiac disease population (

(9) Non coeliac gluten sensitivity (

(10) Effect of a gluten-free diet on gastrointestinal symptoms in celiac disease (

(11) Antibody levels in adult patients with coeliac disease during gluten-free diet (

(12) Histologic follow-up of people with celiac disease on a gluten-free diet (

(13) Non-celiac gluten sensitivity: questions still to be answered despite increasing awareness (

(14) Fatigue as an Extra-Intestinal Manifestation of Celiac Disease (

(15) Gluten-induced cognitive impairment (“brain fog”) in coeliac disease (

(16) Clinical features and symptom recovery on a gluten-free diet in Canadian adults with celiac disease (

(17) A gluten-free diet effectively reduces symptoms and health care consumption in a Swedish celiac disease population (

(18) Gluten free diet and nutrient deficiencies (

(19) Nutritional deficiencies in celiac disease (

(20) The Gluten-Free Diet: Safety and Nutritional Quality (

(21) Vitamin B-12, folic acid, and growth in 6- to 30-month-old children (

(22) Folate, iron, and dietary fiber contents of the gluten-free diet (

(23) Gluten-free and regular foods: a cost comparison (

(24) Everyday life for women with celiac disease (

(25) Factors that influence adherence to a gluten-free diet in adults with celiac disease (

About The Author

Scroll to Top