Healthy Gluten-Free Diet Meal Plan

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In this article: 

• Gluten is a protein in grains like wheat, barley, and rye. 
• Many grain products like wheat bread, pasta, crackers, cereals, and baked goods have gluten. Many processed foods also have gluten-containing ingredients. 
• Corn, gluten-free oats, rice, sorghum, and amaranth are grains without gluten. Fruit, vegetables, meats, legumes, poultry, seafood, nuts, and fats are also naturally gluten-free. Check labels to be sure products are gluten-free.
• Whole grains, iron, fiber, B vitamins, and other nutrients are often low on a gluten-free diet. 
• Ask your healthcare provider before going on a gluten-free diet, or if you have any health concerns.
• Lark can provide coaching 24/7 and help you follow a personalized meal plan to achieve health and weight goals. 

Gluten is a protein in grains like wheat, barley, and rye. A gluten-free diet excludes these grains and products that contain them. A gluten-free diet can relieve symptoms if you have celiac disease or gluten sensitivity, but most people on a gluten-free diet don’t have these conditions. Here’s where you can learn more about a gluten-free diet. Be sure to check with your healthcare provider before starting any new diet or if you have any symptoms or health concerns. 

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Here’s a one-week sample meal plan for a gluten-free diet. It’s a balanced diet that includes gluten-free whole grains. Vary the portions to meet your needs, and add snacks as needed. Ask your doctor before using this or any other meal plan to make sure it is appropriate for you and your goals. 

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Here are some more tips for success.

• Drink plenty of water throughout the day. Aim for at least 64 ounces.
• Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.
• You can always use our Healthy Swap List if you want to substitute different foods. 

Snack Options

You can add snacks if you need them. Here are some gluten-free components to consider.

• Fresh fruit
• Fresh vegetables
• Low-fat cheese and cottage cheese
• Air-popped popcorn or brown rice cakes
• Canned or pouch tuna and salmon
• Nuts, peanuts, and seeds
• Avocado

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Check out these additional healthy snack ideas.

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These are a few portion-controlled, nutritious snack ideas.

• 1 cup raw vegetables with ¼ cup hummus, eggplant dip, pesto sauce, or guacamole
• 1 string cheese with a small apple
• ½ cup cottage cheese with 1 cup sliced cucumbers
• ½ cup mixed berries with 1 oz almonds
• 1 cup plain, non-fat Greek yogurt, 2 tablespoons of chia seeds
• ½ oz almonds, 1 cup carrot sticks
• 1 hard boiled egg with ½ cup sliced radishes
• 2 stalks celery, 1 tablespoon of natural peanut butter
• Cauliflower rice topped with 1 oz cheddar cheese
• Baked kale chips with 1 oz parmesan cheese

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You can also use any of our other Healthy Snack Ideas.

One-Week Healthy Gluten-Free Meal Plan

Day 1

Breakfast 

Scrambled egg made with cooking spray, fresh or frozen spinach leaves and feta cheese

Pumpkin pie oatmeal made with gluten-free oats, water, pumpkin puree, cinnamon, and stevia if desired

Lunch

Mediterranean salad with chicken or garbanzo beans, chopped vegetables, feta cheese, diced apple or pear, and chopped herbs like parsley or mint

Dressing with olive oil, lemon juice, and garlic

Dinner

Salmon with portobello citrus salsa

Steamed vegetables

½ cooked brown rice

Day 2

Breakfast 

1 cup of plain non-fat yogurt (labeled gluten-free), with 2 tablespoons of ground flax seeds, ½ sliced banana, and 1 ounce of puffed brown rice cereal

Lunch:

Chicken and cheese skewers with cherry tomatoes

Hummus or eggplant dip

Apple

Dinner:

Fish or shrimp tacos on whole-grain corn tortillas with fish or shrimp, cumin, and chili, with salsa, lettuce, and diced tomatoes

Slaw made with cabbage, lime juice, diced jalapeno, chopped onion, avocado

Day 3

Breakfast 

Gluten-free toast with peanut butter or avocado

Side salad with vinaigrette OR

Fresh fruit or fresh-cut fruit salad

Lunch:

Southwest bowl with black beans or grilled chicken or shrimp, brown rice, grilled peppers and onions (or chopped tomatoes and lettuce), low-fat cheese, and sliced avocado

Add salsa, cilantro, and plain Greek yogurt or fat-free sour cream if desired

Orange

Dinner

Herb-crusted baked tilapia with almond flour or oats

Roasted green beans or other roasted vegetables

Roasted potato or sweet potato

Day 4

Breakfast 

Peaches and cream overnight oatmeal made with ½ cup of gluten-free oats, ½ cup of water, and ½ cup of low-fat cottage cheese mixed and refrigerated overnight, served with peaches and ½ ounce of nuts

Lunch

Tuna salad or tuna over a salad with greens and cooked quinoa

Dressing with olive oil, balsamic vinegar, and garlic to taste

Banana

Dinner

Turkey meatloaf with lean ground turkey, egg, grated zucchini or carrot, sliced mushrooms, oats, gluten-free tomato sauce, and seasonings like onion powder, garlic powder, allspice, cloves, black pepper, and oregano

Gluten-free whole-grain or bean noodles

Steamed green beans

Day 5

Breakfast 

Savory oatmeal made with ½ cup of gluten-free oats, gluten-free low-sodium broth and gluten-free almond milk, spinach, and cashews

Apple

Lunch

Lentil soup with vegetables

Baked sweet potato

Grapes 

Dinner

Balsamic roast chicken or baked chicken

Low-fat mashed potatoes

Baked brussels sprouts

Day 6

Breakfast 

Buckwheat pancakes with fresh or unsweetened frozen strawberries

Low-fat cottage cheese

Lunch

Butternut squash soup, optionally topped with low-fat cheese

Side salad with vinaigrette dressing

Apple

Dinner

Baked salmon bowl with roasted cauliflower, quinoa, and or chopped peanuts

Top with salsa or light ranch dressing

Day 7

Breakfast 

Yogurt parfait with homemade gluten-free granola or store-bought gluten-free granola and chopped pears or peach slices

Lunch

Cooked brown rice or spaghetti squash pasta tossed with a cooked egg, chopped vegetables, cilantro, and peanuts

Dinner

Stuffed bell pepper with quinoa, garbanzo beans, vegetables, herbs, feta cheese

Tahini sauce

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A gluten-free diet can prevent symptoms for some people, and with careful planning, you can make it a balanced diet.  healthy choice for weight loss. It can also be a simple and delicious way of eating that you can customize according to your needs.

How Lark Can Help

Work towards your weight and health goals by making small changes. Lark can help you make positive choices on a daily basis. Your Lark coach is available 24/7 for encouragement, coaching, and tracking. Lark can help you make healthy choices and establish habits that fit into your lifestyle so you can lose weight and keep it off with or without GLP-1 medications. 

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Click here to see if you may be eligible to join Lark today!

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