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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!

Monday

smoothie

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.)

Tuesday

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

Wednesday

fruit and granola

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.)

Thursday

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.)

Friday

gluten free grains

Gluten Free Grains & Nuts

Breakfast: Butternut Squash Latkes (grate the squash and mix with eggs and cook in oil.)

Snack: Smoothie

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.

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