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?
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?
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
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 Snacks | 1 easy loaded baked omelet muffin | 1 cup of raspberries with 1 tbsp of unsalted dried and roasted peanuts | 1 cup of fresh pears | 1 cup of raspberries | – 1 tbsp of unsalted dried and roasted peanuts
– 1 pear | 1 medium pear | 1 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 & Tuna | 1 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 almonds | 1 cup of blackberries | 1 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 calories | 1199 calories | 1176 calories | 1201 calories | 1179 calories | 1189 calories | 1222 calories | 1209 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 bowl | 1 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 Snack | 1 cup of mixed berries | a medium apple | ¾ cup of sliced red bell pepper | 1 cup of raspberries | 1 fresh pear | 1 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 Bowls | 1 serving of Meal- Prep Chili Lime Chicken Bowls | 1 serving of Meal- Prep Chili Lime Chicken Bowls | 1 serving of veggies salad with the dressing of Balsamic vinegar | 1 serving of cucumber Turkey Sub Sandwich | 1 serving of cucumber Turkey Sub Sandwich |
| P.M Snack | 1 cup of raspberries | 1 cup of mixed nuts | 1 plum | – 2 celery stalks
– 2 tsp of peanut butter | 1 cup of blackberries | 1 cup of blackberries | 1 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 calories | 1197 calories | 1223 calories | 1219 calories | 1210 calories | 1208 calories | 1200 calories | 1214 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
