A gluten-free diet excludes all wheat, barley and rye products. This means that wheat-based breads, pasta, pizza, cookies, crackers and even beer and soy sauce are off-limits. While it may seem your options are extremely limited on a gluten-free diet, you can compose complete, satisfying meals from naturally gluten-free foods.
Breakfast
Because it is unclear as to whether people with gluten intolerance can consume oats safely, oatmeal should be left out of a gluten-free plan. Start your day instead with a hot cereal made from an alternative grain, such as quinoa or millet. Top with dried fruit, nuts and skim milk to make a hearty, satisfying meal. Other breakfast options include omelets made with cheese and fresh vegetables or smoothies made with low-fat yogurt, fruit and juice.
Lunch
A large green salad topped with chicken or canned beans, sunflower seeds and an olive oil dressing is a healthy, gluten-free lunch. Enjoy a cup of homemade soup made with gluten-free chicken broth, rice and vegetables on the side. For dessert, fresh fruit, pudding or yogurt are gluten-free options. Wrap gluten-free deli meat in lettuce or corn tortillas for an alternative to a sandwich on days you crave something other than a salad.
Dinner
An easy, gluten-free dinner may be composed of 4 to 5 oz. of grilled or broiled fish or lean beef, with a large sweet potato and two cups of vegetables. Marinate meats in homemade marinades made with fresh herbs, spices, citrus or vinegar, garlic, onions and olive oil. Bottled marinades often contain wheat ingredients, such as barley malt syrup and soy sauce If you use frozen vegetables, avoid those with sauces that may contain wheat-derived ingredients. Instead of sweet potatoes, you could also serve brown rice, pasta made from rice or quinoa flour, millet, amaranth or polenta as a starch.
Snacks
Gluten-free snacks include cheese, yogurt, nuts and dried or fresh fruit. Rice crackers, some corn and rice cereals and corn tortilla chips are crunchy options. You could also have fresh vegetables with dips such as guacamole, hummus and yogurt with salsa. Applesauce, canned fruit and cottage cheese are other choices to eat between meals.
References
- Caliac Sprue Association: Info on Oats
- Mayo Clinic: Gluten-Free Diet
- "The Complete Book of Gluten-Free Cooking;" Jennifer Cinquepalmi; 2006
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