Great (5 Meal) Gluten Free Meal Plan with Food Choice Chart

One of the most on-trend subjects in the world of nutrition right now is the gluten free diet weight loss plan.

While there are many people who simply just cannot tolerate any gluten at all, there are many people who also do have in-sensitivities to it.

The gluten in their diet will cause them to feel more bloated than normal and will make it harder for them to shed the weight they’d like to lose.

When you are suffering from an intolerance to gluten, your situation will be more severe.

Gluten free diet text and grass

When should you consume gluten, you will quite often find yourself feeling unwell.

Some of the symptoms you could be suffering from including bloating, gastrointestinal(GI) distress, foggy brain, a high level of fatigue, weak immune system and aching joints.

Therefore, cutting gluten containing foods out is often very beneficial for these individuals.

Gluten is a particular type of protein that is found in wheat, rye, and oats so any foods that contain these ingredients or derivatives of these will need to be eliminated from your diet plan.

You’ll instead want to focus on plenty of brown rice, quinoa, and sweet potatoes for your carbohydrate sources, pairing those with lean proteins, healthy fats, and fruits and vegetables.

Those adopting a gluten free approach will need to read food labels very carefully, however, to ensure no wheat containing ingredients are found in the food list.

Let’s show you your gluten free fat loss diet plan.

Gluten Free Meal Plan

Breakfast

1 serving protein
2 servings vegetables
1 serving fruit
1 serving fat

Mid-Morning

1 serving fruit
1 serving fat

Lunch

1 serving protein
2 servings vegetables
1 serving carbs
1 serving fat

Mid-Afternoon

1 serving protein
1 serving fruit

Dinner

1 serving protein
3 servings vegetables
1 serving fat

 

Gluten Free Meal Plan Food Choice Chart

 

Protein Rich Food

One Serving Size**

Carb Rich Food

Serving Size

Fat Rich Food

Serving Size

Chicken breast

3 oz

Quinoa

½ cup cooked

Olive oil

1 tbsp

Turkey breast

3 oz

Brown rice

½ cup cooked

Sunflower oil

1 tbsp

White fish

4 oz

Yams

½ cup cooked

Safflower oil

1 tbsp

Egg whites

1 cup or 6

Sweet potato

¼ cup (raw measurement)

Flaxseed oil

1 tbsp

Salmon

3 oz (also counts as 1 fat)

Rice cakes

2

Flaxseeds

2 tbsp

Lean red meat

3 oz

Rice crispies cereal

2

Coconut, dried unsweetened

2 tbsp.

Canned tuna

1 can

Popcorn

3 cups (unbuttered)

Salmon/fatty fish

3 oz. also counts as one serving protein

Seafood

3 oz.

Almonds

10

Pecans

10

Sesame/

Poppyseeds

1 tbsp

Avocado

½ cup sliced

Dairy Rich Food

One Serving Size**

Fruits/Vegetables

One Serving Size**

Skim milk

1 cup

Fruit (apples, oranges, banana, pear)

1 piece

Greek yogurt/low-fat yogurt

½ cup

Berries and melons

1 cup

Cottage cheese

½ cup

Vegetables

1-2 cups*

*Note these hardly contain any calories so there aren’t any restrictions

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