gluten free diet plan pdf

Quick Start 14 Day Gluten Free Diet Plan PDF

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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 PDF.

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
  • Green veggies
  • Eggs
  • Beans, seeds, legumes and nuts but in the unprocessed forms
  • Lean and non-processed meats, fish and poultry
  • Most of the low fat or skimmed fat dairy products
  • Some types of grains, starches or flours can be contained in a gluten-free diet, such as: Amaranth, Arrowroot, Buckwheat,…

Read more: Dairy free healthy diet plan

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

Warnings: Many vegetarian meat substitute products contain gluten

14 day menu for gluten free diet plan PDF

gluten free diet plan
A very detailed 14 day menu for gluten-free diet plan pdf 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 calories gluten-free per day.

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

Week 1

 

Day 1

Monday

Day 2

 

Tuesday

Day 3

 

Wednesday

Day 4

 

Thursday

Day 5

 

Friday

Day 6

 

Saturday

Day 7

Sunday

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 muffin1 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 8

Monday

Day 9

 

Tuesday

Day 10

 

Wednesday

Day 11

Thursday

Day 12

Friday

Day 13

 

Saturday

Day 14

Sunday

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 butter

1 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 cream

1 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

Ending

With our sharing of information on gluten-free eating methods as well as gluten-free diet plan pdf, 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

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