The Typical 1500 Calories Gluten-free Diet

A typical diet of 1,500 calories, even gluten-free, includes a variety of healthy, natural foods. Gluten is the protein found in wheat, barley and rye and must be avoided by people with celiac disease. To eat gluten-free, stay away from all traditional bread and pasta, and some foods you might not suspect, such as beer, soy sauce and many processed foods containing wheat or barley derivatives.

Strategies

A typical 1,500-calorie, gluten-free diet includes three meals and two smaller snacks. Each of the meals should contain between 350 and 400 calories and each snack between 150 and 225 calories. Make sure each meal contains a lean source of protein, fresh fruits and vegetables and a whole grain. Snacks should include at least two of these food groups and sometimes a dairy or dairy equivalent to help you consume optimal amounts of potassium and calcium.

Food Choices

Plain meats and poultry, seafood, fruits, milk and vegetables are all gluten-free and a healthy part of a 1,500-calorie plan. Unseasoned nuts and dried fruit are also gluten-free options. While barley, bulgur, couscous, wheat pasta and wheat or rye bread are off-limits, you can still consume cornmeal, rice, millet, amaranth, quinoa and teff. Breads and pastas composed of these grains are also safe on a gluten-free plan.

Processed Foods

While processed foods labeled "gluten-free" should be perfectly safe, learn to scan ingredient lists on other processed foods to look for gluten-containing ingredients. Stay away from foods containing triticale, bulgar, semolina, spelt, frumento, durum, graham, kamut, farina, matzo and malt. Foods with the ingredients starch, fillers and stabilizers may also be suspect, as these sometimes indicate wheat ingredients.

Sample Meals

No diet is typical, as you must tailor it to your specific food preferences and schedule. Aim for about 350 calories at breakfast and options might include a smoothie made with a banana, 1 cup of skim milk, 1 tsp. of honey and 1 cup of blueberries with a hard-boiled egg; four egg whites scrambled with 1 oz. Swiss cheese, 2 oz. of ground turkey and a glass of orange juice; or 1 1/2 cups of gluten-free quinoa flakes with 1 cup skim milk and ½ cup sliced strawberries. At lunch, for 400 calories you could enjoy a large salad made with dark, leafy greens, assorted salad vegetables, 4 oz. of grilled shrimp or chicken and a dressing of balsamic vinegar and 1 tbsp. olive oil. Other options include homemade chicken soup made with 3 oz. of chicken, carrots and green beans, gluten-free broth and ½ cup wild rice or 1 ½ cups of low-fat cottage cheese with 1 cup of fresh fruit. A simple gluten-free 400-calorie dinner includes 3 to 4 oz. of roast or broiled steak, turkey or fish alongside 1 cup of brown rice and 1 cup of steamed vegetables. At snack times, enjoy 8 oz. of low-fat yogurt; string cheese with fresh fruit; 1 oz. of nuts; 1/4 cup of raisins mixed with 2 tbsp. of sunflower seeds; 1/4 cup of hummus with red pepper strips; or a serving of baked corn chips with salsa.