Sabrina’s Gluten-Free 5-Day Meal Plan
The introduction of gluten into man’s diet is relatively new. Growing and processing wheat to make bread, pasta, and crackers enabled society to store food for longer than perishable products could. However, though these food products have fed us for hundreds of years, our bodies are not necessarily meant to digest gluten (the protein found in wheat) well.
Enter the gluten-free diet.
Some people are allergic, others have an intolerance, others are not affected at all. Try this meal plan for a week and see if you notice differences in your energy level, sleep patterns, skin, and digestion. We know we do!
Breakfast: Smoothie (toss fruits, veggies, including a leafy green, milk substitute, and nut butter into a blend and you’re good to go! Add extra protein if you’re feeling hungry.)
Snack: Gluten-Free Crackers (such as rice crackers)
Lunch: Salad with Grilled Chicken
Snack: Handful of Trail Mix (mix your favorite nuts and dried fruit)
Dinner: Zucchini Noodle Pasta with Marinara Sauce (top with some parmesan for an added kick.)
Breakfast: Omelette with Your Choice of Veggies and/or Meat
Snack: Yogurt with Berries
Lunch: Pizza on Gluten-Free Crust
Snack: Tortilla Chips and Salsa
Dinner: Roasted Chicken and Baked Sweet Potato
Breakfast: Granola (gluten-free oats only) and Yogurt
Snack: Hummus with Veggies
Lunch: Chili (add in meat or go veg with beans and veggies.)
Snack: Ants on a Log (peanut butter spread on celery with raisins on top.)
Dinner: Sushi (make sure to avoid traditional soy sauce; use wheat-free tamari sauce instead.)
Breakfast: Scrambled Eggs with Veggies
Snack: Dry Roasted Nuts
Lunch: Hamburger (top the patty with lettuce and tomato, and mix in a side salad.)
Snack: Jerky (again, if seasoned with soy sauce, make sure it is gluten-free.)
Dinner: Quinoa and Veggie Stir-Fry (play around with tamari, coconut milk, and curry sauces.)
Breakfast: Butternut Squash Latkes (grate the squash and mix with eggs and cook in oil.)
Lunch: Salad with Seared Tuna
Snack: Fresh Fruit
Dinner: Bean and Veggie Soup (try lentil or split pea)
It’s important to always consult a physician and dietitian before starting any new workout plan or diet.
Sabrina Must is an author and blogger with a passion for nutrition, wellness and fitness. She holds a Masters in Writing from Northwestern University and a Bachelors in Writing from Johns Hopkins. She is an avid traveler and enjoys working fitness into her journeys.