Gluten Free Food List
Protein: whole eggs, pork, chicken, lamb, beef, turkey, duck, wild fish, shellfish and mollusks. All natural cheeses, as well as yogurt, are also OK. (All meat is a go, just make sure it is NOT breaded in flour! Try grilling or baking the meat and use gluten free seasonings!)
Vegetables: leafy greens and lettuce, spinach, broccoli, kale, squash, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, green beans, celery, radishes, watercress, turnip, asparagus, garlic, scallions, ginger, bell peppers, carrots, cucumber, and any other fresh/canned vegetables. Vegetables may be eaten raw, steamed, in salads, or in any dish as long as packages are scanned for glutinous ingredients.
Fruits: Apples, bananas, strawberries, kiwi, tomatoes, blueberries, raspberries, melons, apricots, grapes, oranges, tangerines, lemons, limes, plums, dates, and pomegranates. All fruits are gluten free as long as they are fresh! If frozen, check packages to ensure they do not contain any glutinous ingredients.
Healthy Fat: extra virgin olive oil, sesame oil, coconut oil, almond milk, avocados, coconuts, nuts, and seeds.
Herbs, Seasonings, and Condiments: There are few restrictions when it comes to seasoning. Almost all condiments are available in gluten free alternatives; however, they should be used sparingly in a well rounded diet due to high sodium and sugar content.
Non-Gluten Grains: Buckwheat, rice (brown, white, wild), quinoa, and oats (while oats do not contain gluten, they are frequently contaminated because they are processed at mills that also process wheat. Make sure to chose a clearly marked "Gluten Free" package).
Vegetables: leafy greens and lettuce, spinach, broccoli, kale, squash, cabbage, onions, mushrooms, cauliflower, Brussels sprouts, sauerkraut, artichoke, green beans, celery, radishes, watercress, turnip, asparagus, garlic, scallions, ginger, bell peppers, carrots, cucumber, and any other fresh/canned vegetables. Vegetables may be eaten raw, steamed, in salads, or in any dish as long as packages are scanned for glutinous ingredients.
Fruits: Apples, bananas, strawberries, kiwi, tomatoes, blueberries, raspberries, melons, apricots, grapes, oranges, tangerines, lemons, limes, plums, dates, and pomegranates. All fruits are gluten free as long as they are fresh! If frozen, check packages to ensure they do not contain any glutinous ingredients.
Healthy Fat: extra virgin olive oil, sesame oil, coconut oil, almond milk, avocados, coconuts, nuts, and seeds.
Herbs, Seasonings, and Condiments: There are few restrictions when it comes to seasoning. Almost all condiments are available in gluten free alternatives; however, they should be used sparingly in a well rounded diet due to high sodium and sugar content.
Non-Gluten Grains: Buckwheat, rice (brown, white, wild), quinoa, and oats (while oats do not contain gluten, they are frequently contaminated because they are processed at mills that also process wheat. Make sure to chose a clearly marked "Gluten Free" package).
Gluten Free Meal Plan
Breakfast: Eat breakfast regularly. Choose a protein, gluten free grain, and fruit or vegetable.
Lunch: Include a protein, fruit, and as many vegetables as desired. A gluten free grain may also be added.
Dinner: Include a protein, at least 2 servings of vegetables, and a gluten free grain.
Drinks: Staying hydrated is essential in living a healthy lifestyle. Stay away from sugary juices and sodas. Although they may be gluten free, they are still high in sodium and sugar. Try to drink them moderately. The easiest way to make small changes to your diet is to replace these beverages with WATER! A glass of low-fat milk or almond milk a day is perfectly acceptable in a well rounded diet, as long as your water intake is appropriate. (Tip: Divide your body weight by 2. This number is the number of ounces of water you should be drinking per day).
Snacks: Your body needs fuel to keep functioning properly all day long. It is important to eat when you are hungry. Snacks should have adequate protein (10-20% of calories from protein) to keep you full and energized. Some examples are nuts, string cheese, yogurt, gluten free energy or granola bar, and low sodium beef jerky.
Lunch: Include a protein, fruit, and as many vegetables as desired. A gluten free grain may also be added.
Dinner: Include a protein, at least 2 servings of vegetables, and a gluten free grain.
Drinks: Staying hydrated is essential in living a healthy lifestyle. Stay away from sugary juices and sodas. Although they may be gluten free, they are still high in sodium and sugar. Try to drink them moderately. The easiest way to make small changes to your diet is to replace these beverages with WATER! A glass of low-fat milk or almond milk a day is perfectly acceptable in a well rounded diet, as long as your water intake is appropriate. (Tip: Divide your body weight by 2. This number is the number of ounces of water you should be drinking per day).
Snacks: Your body needs fuel to keep functioning properly all day long. It is important to eat when you are hungry. Snacks should have adequate protein (10-20% of calories from protein) to keep you full and energized. Some examples are nuts, string cheese, yogurt, gluten free energy or granola bar, and low sodium beef jerky.