Idli also called rice cake, is arguably one of the…
Vegetable Idli: Easy Breakfast Recipe For Weight Loss At Home
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Whether you have recently been diagnosed with gluten intolerance or simply want to explore a healthier lifestyle, adopting a gluten free diet plan can be a smart choice for your overall well-being.
A gluten-free diet helps reduce bloating and fatigue with increased energy levels and improved digestion.
This blog post will guide you through a 7-day gluten-free meal plan with what foods to consume and avoid for best results. So, let’s begin!
7 Days Sample Gluten Free Diet Meal Plan
Gluten is a protein in barley, rye, and wheat grains. So, the consumption of gluten can be harmful to people who are suffering from diseases like celiac disease, which results in damage to the intestinal lining and causes diarrhea, fatigue, weight loss, bloating, and anemia.
Thus, people with such conditions should follow a gluten free meal plan. This diet also improves health, energy, and weight loss efforts. Find below a sample gluten-free diet chart for a week:
| Monday | |
| Early Morning | 1 Cup Jeera Water |
| Breakfast | 1 Cup Mix Veg Poha |
| Mid-Morning Snack | 1 Cup Pomegranate |
| Lunch | 1 Cup Rice With ½ Bowl Lady Finger Curry |
| Afternoon Snack | 1 Bowl Makhana Chat |
| Evening Snack | ½ Cup Carrot Strips And Cucumber |
| Dinner | 2 Ragi Roti With ½ Cup Mashed Potato |
| Bedtime Snack | 1 Cup Warm Milk with Turmeric |
| Tuesday | |
| Early Morning | 1 Cup Lemon Water |
| Breakfast | 1 Cup Vegetable Oats Upma |
| Mid-Morning Meal | 1 Orange |
| Lunch | 1 Cup Rice With 1/2 Cup Kidney Beans Curry And ½ Cup Snake Gourd Curry |
| Afternoon Snack | ½ Bowl Chickpea Salad with Lemon |
| Evening | 1 Cup Green Tea With 4 Almonds And 4 Cashews |
| Dinner | 2 Ragi Roti With ½ Cup Stuffed Bell Peppers |
| Bedtime Snack | Herbal Tea |
| Wednesday | |
| Early Morning | 1 Cup Jeera Water |
| Breakfast | 2 Besan Chila With Green Chutney |
| Mid-Morning Meal | 1 Cup Grapes |
| Lunch | 1 Cup Veg Pulao Rice With 1/2 Cup Low-Fat Curd |
| Afternoon Snack | 2 – 3 Pieces of Dhokla made with Rice and Lentils |
| Evening | Green Tea 1 Cup With ½ Cup Murmure Chat |
| Dinner | 2 Ragi Roti With ½ Cup Bottle Gourd Curry |
| Bedtime Snack | 1 cup Warm Almond Milk |
| Thursday | |
| Early Morning | 1 Cup Lemon Water |
| Breakfast | 2 Rice Idli With ½ Bowl Sambar And Tomato Chutney |
| Mid-Morning Meal | 2 Small Chikus |
| Lunch | 1 Cup Brown Rice With 1/2 Cup Green Salad And 1/2 Cup Potato Curry |
| Afternoon Snack | 1 Bowl Makhana Chat |
| Evening | ½ Cup Carrot Strips And Cucumber |
| Dinner | 2 Ragi Roti With ½ Cup Seasonal Vegetables |
| Bedtime Snack | 1 Cup Warm Turmeric Milk |
| Friday | |
| Early Morning | 1 Cup Jeera Water |
| Breakfast | 1 Moong Dal Chila With Tomato Chutney. |
| Mid-morning Snack | 1 Cup Pomegranate |
| Lunch | 1 Cup Rice With 1/2 Cup Daal And ½ Cup Palak Sabji With 1/2 Cup Low-Fat Curd. |
| Afternoon Snack | ½ Bowl Chickpea Salad with Lemon |
| Evening | 1 Cup Green Tea With 4 Soaked Almonds And 4 Cashews |
| Dinner | 2 Ragi Roti With ½ Cup Baingan Bharta |
| Bedtime Snack | 1 Cup Warm Almond Milk |
| Saturday | |
| Early Morning | 1 Cup Lemon Water |
| Breakfast | 1 Rice Dosa With ½ Cup Potato Masala |
| Mid-Morning Meal | 1 Cup Watermelon Cubes |
| Lunch | 1 Cup Veg Biriyani With 1/2 Cup Low-Fat Curd |
| Afternoon Snack | 2 – 3 Pieces of Dhokla made with Rice and Lentils |
| Evening | ½ Cup Non -Spicy Aloo Chat |
| Dinner | 2 Ragi Roti With ½ Cup Stuffed Karela Or Any Other Seasonal Vegetable |
| Bedtime Snack | 1 Cup Warm Turmeric Milk |
| Sunday | |
| Early Morning | 1 Cup Jeera Water |
| Breakfast | Veg Utappam (Made With Rice And Lentils) With Coconut Chutney. |
| Mid-Morning Meal | 1 Apple |
| Lunch | 1 Cup Rice With ½ Cup Soy Bean Curry1, ½ Cup Daal 1/2 Cup And Small Bowl Low Fat Curd. |
| Afternoon Snack | Sprouts Salad |
| Evening | 1 Cup Green Tea 1 Cup With A Small Bowl Of Murmure Chat |
| Dinner | 2 Ragi Roti With ½ Bowl Baked Pumpkin |
| Bedtime Snack | Herbal Tea |
Always read labels carefully when purchasing packaged goods to ensure they are certified gluten-free. This is a sample diet plan, you can also connect with a dietician to get a customized diet chart.
With some creativity and preparation in the kitchen, you can enjoy delicious meals throughout the week while adhering to your gluten-free lifestyle!
Best Foods To Include In A Gluten Free Diet
When following a celiac diet plan, it’s important to focus on consuming foods that are naturally free of gluten. Here are some delicious and nutritious options to include in your meal plan:
- Fruits And vegetables: Load up on fresh fruits and vegetables as they are naturally gluten-free and packed with vitamins, minerals, and antioxidants. You can enjoy them in various forms, like salads, smoothies, or stir-fries in your gluten free diet plan.
- Proteins: Fresh, unseasoned meats and poultry, such as chicken and pork, are gluten-free. Also, nuts and seeds, like almonds and chia seeds, are excellent protein sources.
- Naturally Gluten Free Grains: Rice is a versatile staple that forms the basis of many gluten-free dishes. Similarly, quinoa is a protein-rich grain and an excellent alternative.
- Gluten-Free Flours: Almond flour is a low-carb, gluten-free option for baking and cooking. Also, Tapioca flour can thicken sauces and make gluten-free tortillas.
- Dairy Products: Most plain dairy products, such as milk and plain yogurt, are naturally gluten-free. For non-dairy options, you can choose almond milk and coconut milk.
- Oils And Fats: Cooking oils like olive and vegetable oils are naturally gluten-free. Butter and ghee are also suitable for cooking and baking.
- Gluten-Free Processed Products: Gluten-free bread, pasta, and cereal are readily available for those following a gluten-free diet.
- Snacks: Popcorn is a whole-grain snack and is naturally gluten-free. Similarly, rice cakes are light, crunchy snacks that pair well with various toppings.
Foods You Should Avoid In A Gluten Free Diet
Knowing the foods you must avoid is essential when following a gluten-free diet. By steering clear of these items, you can ensure that your body remains healthy and free from any adverse effects.
- Wheat Products: People with a wheat allergy must avoid any wheat in their diet, and adhere to a stringent gluten-free regimen. This includes bread, pasta, cereals, and baked goods made with wheat flour. Instead, choose gluten-free alternatives such as rice or quinoa in your wheat free diet plan.
- Barley And Rye: Besides wheat-based products, individuals on a gluten free diet should also avoid barley and rye. These grains contain gluten proteins that can cause discomfort for those with gluten sensitivities or celiac disease.
- Processed Foods With Gluten: Processed foods often contain hidden sources of gluten in the form of additives or fillers. It is essential to carefully read labels and look out for ingredients like maltodextrin or modified food starch, which may indicate the presence of gluten.
- Some Sauces And Condiments: Be cautious when using soy sauce, marinades, gravies, salad dressings, and seasoning mixes, as they can potentially have hidden glutinous ingredients. Soy sauce is often brewed with wheat, so use gluten-free tamari or soy sauce alternatives.
- Cross-Contaminated Foods: Last but not least, cross-contamination is a genuine concern for people following a strict gluten-free diet. Avoid shared kitchen utensils or cooking surfaces to prevent accidental exposure to even small amounts of gluten.
It is important to read food labels, ask questions when dining out, and be vigilant about cross-contamination, especially if you have celiac disease or severe gluten sensitivity. When in doubt, choose foods labeled explicitly as “gluten-free” before adding them to your celiac diet plan.
Consulting a registered dietitian with expertise in gluten-free diets can also help you manage the complexities of gluten-free eating and achieve your fitness goals.
Gluten Free Recipes From Fitelo’s Kitchen
Try out these delicious and healthy gluten-free recipes from Fitelo:
1. The Gluten-Free Porridge Recipe
Enjoy a hearty bowl of Gluten-Free Porridge made from nutritious finger millet, perfect for a wholesome and healthy breakfast. It is high in fiber, protein, and essential vitamins and minerals and is a good source of energy to fuel your morning activities.
2. Gluten-Free Green Appe Recipe
Green Appe, also known as Paniyaram or Paddu, is a South Indian snack made from moong dal sprouts and urad dal (black gram) batter. It’s a delightful, gluten-free dish and a perfect snack for any occasion.
Conclusion
In today’s fast-paced world, it’s essential to prioritize our health and well-being. Adopting a gluten free diet plan for those having celiac disease can be a positive step towards achieving optimum health and vitality.
By eliminating gluten-containing foods from your meals, you can experience numerous benefits, such as increased energy levels, reduced inflammation, and even weight loss.
It’s essential to consult with healthcare professionals or registered dietitians to guide you on creating balanced meal plans specific to your needs. With time, dedication, and proper planning, you will soon discover how enjoyable maintaining this lifestyle can be!
Harbir’s Transformation: Lost 15 Kgs Within 150 days!
Harbir, a 22-year-old, struggled with her weight, making her appear older than her age and affecting her confidence. Fitelo stepped in to help.
We customized a diet plan with minimal cooking, including outside eating options, ensuring Harbir didn’t miss out on her social life. Read her transformation story to know how Harbir lost an impressive 15 kgs in just 150 days with Fitelo.
Gluten-Free Banana Cake – By Dietitian Mac Singh
Make a moist and flavorful gluten-free banana cake for a guilt-free dessert. This recipe is from dietitian Mac Singh and is a delicious and nutritious treat for cake lovers! To know the recipe, watch the full video!
Frequently Asked Questions
What Are The Best Foods To Eat On A Gluten Free Diet?
You can consume natural foods like fresh fruits, vegetables, lean proteins, gluten free grains, and gluten-free dairy products on a gluten-free diet.
Is Rice Considered Gluten Free?
Yes! Rice is naturally gluten-free, making it a safe and versatile staple for those on a gluten-free diet. It’s an excellent source of carbohydrates for those who need to avoid gluten.
What Are The Foods To Avoid On A Gluten Free Diet Plan?
If you are following a gluten-free diet, you should avoid wheat, barley, rye, and their sources. It means avoiding regular bread, pasta, cereal, and most processed foods containing gluten.
Contact Us Today
Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!
Disclaimer
This blog was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, before starting, always seek advice from a doctor/dietitian if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.
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