Whether you have food intolerances or allergies or simply decide to avoid wheat, dairy, eggs and sugar by choice, your limited food choices may make meal planning and preparation more challenging. Wheat, dairy, eggs and sugar are found in many of the foods commonly eaten in the standard American diet, but there are still plenty of options free of these ingredients left to eat. Stock up your kitchen with unprocessed whole foods, such as vegetables, fruits, rye, oats, spelt, buckwheat, barley, quinoa, rice, legumes, fish, seafood, poultry and meat to make meal preparation easier for you.
Breakfast
For breakfast, you can have a porridge made with old-fashioned oats or quinoa served with unsweetened applesauce, apple slices and roasted walnuts. Add a bit of plain, unflavored soymilk for a creamier porridge. You can also have toast with peanut butter and banana, accompanied with a glass of sugar-free almond milk. Choose a bread that is free of wheat. Rye sourdough bread or bread made with spelt, oat or buckwheat make good options, or you can opt for gluten-free breads, which, although they are usually more expensive, are free of wheat. You can also make your own bread with wheat-free flours.
Lunch
For lunch, a vegetable, barley and chicken soup or a tomato and lentil soup are good options that are free of wheat, egg, dairy and sugar, especially if homemade. You could also have a stir-fry with rice, chicken or pork slices with plenty of vegetables such as mushrooms, bok choy and red bell peppers, with a dash of tamari sauce. Avoid soy sauce, as it often contains wheat as an ingredient, and choose gluten-free tamari sauce to ensure you do not eat any wheat. You can complete your meal with a simple fruit salad, unsweetened apple sauce or handful of sugar-free dried fruits.
Dinner
For dinner, you can have gluten-free pasta or use spaghetti squash to have wheat-free pasta and serve your pasta with a tomato and meatball sauce. Serve it with a large salad of leafy greens and a dairy-free salad dressings. Instead of buying commercially prepared salad dressings, make your own vinaigrette by mixing extra-virgin olive oil with balsamic vinegar, sea salt and freshly ground pepper. You can also have a serving of fish or meat with mashed potatoes or oven-baked sweet potato fries and broccoli, cauliflower or asparagus drizzled with olive oil.
Snacks
A piece of fruit makes a perfect snack for your wheat-free, dairy-free, egg-free and sugar-free diet. You can also spread natural peanut butter or almond butter on an apple, banana, pear, celery sticks or rice cakes. For a change, dip baby carrots, red bell pepper sticks or cucumber slices in hummus. A handful of trail mix made with raw or roasted nuts with dried fruits that do not contain any added sugar is a convenient and satisfying snack to keep in your purse, gym bag or in a drawer at work.
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