Celiac Foundation 1,200 Calories Gluten Free Meal Plan For 2017

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It’s a surprising statistic, but a study found that 81% of people suffering from celiac disease (gluten intolerance) who followed a gluten-free diet gained weight. That’s because there is a common misconception that anything labeled “gluten-free” must be good for you.

Many processed gluten-free foods and gluten-free junk foods not only contain almost twice the calories as their traditional counterparts, but they can also be double the price. In addition, processed gluten-free foods are lower in fiber, so you won’t stay full as long, and many people who follow a gluten-free diet are missing out on the benefits of good carbohydrates like brown rice, fruits or beans, which all help to regulate blood sugar.

There is a way to go gluten-free naturally with a diet rich in whole and unprocessed foods, vegetables and lean cuts of protein, as listed in this diet plan, complete with recipes.

Following a gluten-free diet is easy and delicious with this 14-day, 1,200-calorie meal plan for weight loss. We’ve done the hard work of planning for you and mapped out 14 full days of meals and snacks that are free of gluten and gluten-containing ingredients and are balanced for a healthy diet. Because gluten-free diets can be lacking in certain nutrients like fiber, niacin, folate and vitamin B12, we made sure to include plenty of healthy foods to help you meet your daily nutrient needs. To be safe, always double check the labels of packaged foods and watch out for hidden sources of gluten, especially if you have celiac disease (an allergy to gluten, weight loss surgery).

Plan Ahead: When buying a gluten-free bread, choose an option that is around 70 calories per slice.

DAY 1 (Monday) 

Breakfast (258 calories)
• 1 slice gluten-free bread
• 1 1/2 Tbsp. peanut butter
• 1 cup unsweetened almond milk

A.M. Snack (105 calories)
• 1 medium banana

Lunch (330 calories)
Toaster-Oven Quesadillas
• 2 corn tortillas
• 1/4 cup shredded Cheddar cheese
• 1/4 medium avocado, mashed
• 1/2 medium bell pepper, sliced
• 1/4 cup salsa
Cover half of each tortilla with cheese, avocado and bell pepper. Fold the tortillas in half and toast until the cheese begins to melt. Top with salsa and, if desired, hot sauce.

Download Meal Plan PDF File : Click Here
Note : If The Download Link Does’nt Worked Kindly click any google ads for ur full Printable Meal Plan pdf file.

P.M. Snack (37 calories)
• 1/2 medium bell pepper, sliced
• 1 medium carrot

Dinner (465 calories)
• 1 serving Chickpea & Potato Hash
• 2 cups mixed greens topped with 1 1/2 tsp. each red-wine vinegar and olive oil

DAY 2 (Tuesday)

Breakfast (270 calories)
• 1 slice gluten-free bread
• 1 1/2 Tbsp. peanut butter
• 1 cup unsweetened almond milk

A.M. Snack (50 calories)
• 2 medium carrots

Lunch (325 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2 1/2 oz. chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try cucumbers & tomatoes)
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar & olive oil.

P.M. Snack (77 calories)
• 1/2 cup fresh raspberries
• 1 1/2 cups unsweetened almond milk

Dinner (462 calories)
• 4 oz. pork chop, cooked with 1 tsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 cup Garlic Rosemary Smashed Potatoes
• 1 cup steamed broccoli

Plan Ahead: Make the White Bean Spread with Fennel & Carrot Slaw tonight to have for lunch tomorrow. When shopping for gluten-free crackers, choose a brand with a high fiber content that provide 10% or more of the daily value for fiber.

Download Meal Plan PDF File : Click Here
Note : If The Download Link Does’nt Worked Kindly click any google ads for ur full Printable Meal Plan pdf file.

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