People with an autoimmune disorder known as Celiac disease must avoid gluten, a protein found in wheat, barley and rye. Some people with Celiac are also unable to tolerate dairy due to an inability to digest the sugar in milk, known as lactose, or one of the proteins in milk called casein. A dairy-free and gluten-free diet meal plan requires more label reading, but there are plenty of healthy, delicious foods that you can still enjoy.
Monday
Start with a breakfast that includes poached eggs, gluten-free deli ham browned in a sauté pan and fresh fruit. For lunch, have a large green salad with chickpeas, sliced almonds, tomatoes and cucumbers -- have gluten-free rice crackers on the side. At dinner, cook brown rice in chicken broth -- make sure it specifies it is gluten-free -- along with a grilled chicken breast and roasted asparagus. For snacks, have nut butter on celery and a cup of soy yogurt.
Tuesday
Begin the day with rice-flour waffles -- many varieties are available in the frozen section at major supermarkets. Eat with a small amount of maple syrup and fresh blueberries. At lunch, have turkey and cheese rolled in romaine lettuce leaves with an apple and a cup of tomato soup -- make sure the package says gluten-free. For dinner, boil rice pasta and sauté with garlic, white beans and broccoli. Have a large salad on the side. At snack times, go for a scoop of soy- or rice-milk ice cream and a handful of almonds and raisins.
Wednesday
Cook a hot breakfast of buckwheat cereal with chopped walnuts, honey and almond milk. At lunch out, ask the server to have the cook prepare salmon in a clean pan -- not on the grill, which may be cross-contaminated with gluten. Skip the fries as they may be prepared in a fryer with breaded items, and order a plain baked potato instead. For dinner, boil polenta -- a thick corn meal -- with vegetable broth and fresh herbs. Top with a marinara sauce made with diced tomatoes, onions, garlic and ground turkey. Snacks might include a handful of roasted cashews and rice chips dipped in hummus.
Thursday
For breakfast, blend a smoothie made with soy milk, a frozen banana and fresh strawberries. For lunch, brown bag a peanut butter sandwich made on gluten-free rice bread with baby carrots and an apple on the side. At dinner, grill homemade fajitas with onions and bell peppers and enjoy with salsa in gluten-free corn tortillas. Have homemade lentil soup for dinner made with onions, garlic, canned, diced tomatoes, carrots, celery and dried lentils. Eat purchased, gluten-free rolls on the side or make your own using a gluten-free bread mix that requires only the addition of oil, cider vinegar and eggs. For snacks, grab a quarter cup of trail mix and a banana.
Friday
For a quick breakfast, enjoy scrambled eggs made with mushrooms and spinach. Have a grapefruit on the side. Mix together a tuna salad with water-packed tuna, mayonnaise, chopped celery and lemon juice. Have over a green salad with tomatoes and red pepper strips. Start dinner with a glass of wine, instead of beer which contains barley, and stir-fry flank steak with broccoli and tamari -- a wheat-free soy sauce. For dessert, prepare a flourless chocolate cake based on a recipe by Donna Korn in "Living Gluten-Free for Dummies." Melt 1 cup of butter and 8 oz. of semi sweet chocolate together and whisk in six egg yolks. Beat six egg whites until stiff and fold into the chocolate mixture. Bake in a preheated 275 degree oven for 45 t0 50 minutes. Enjoy with fresh raspberries.
References
- "Living Gluten-Free for Dummies;" Donna Korn; 2006
- Celiac Sprue Association: Gluten Free Flour Guide
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