Sample gluten free menu
Here is a sample gluten free menu to help guide you
Will I have to give up my favorite foods?
Following a gluten free diet means you will have to make a few adjustments. You can still have most of your favorite foods as you will see in the sample gluten free menu below. The transition should be fairly easy once you’ve adjusted to buying gluten free groceries.
Always carry you list of gluten free foods and list of foods containing gluten to be sure you are making a 100% gluten free choice.
Even if you have never cooked a gluten free meal before, you will be surprised at how easy the recipes and menu plan are. There are so many cookbooks and recipes available today in stores and online due to the growing celiac disease sufferers.
You may be wondering...
Is gluten free food shopping going to be more expensive?
Any time you shop for organic or gluten free food you will notice a bit of a difference in price. However you will notice that your grocery bill will wind up probably being about the same because you will be buying less food but food of a much better quality. Your gluten free food is going to make you feel full and you won't have that endless need to snack on empty calorie food.
Here's an example:
A bowl of Gluten Free Pasta contains approx 200 calories per serving and costs about $3.00 a box
A bowl of regular white flour pasta contains approx 210 calories and cost about $1.79 a box
The difference in price is about $1.20
One night for dinner eat the gluten free pasta and most likely you will be satisfied and full with one bowl. After you eat you will have energy to play with your children, take a walk after work and spend quality time with your spouse.
The following evening eat the regular white flour pasta and maybe your hunger will be satisfied after the second bowl? After eating and feeling full, bloated and tired get ready to plop down on the couch and watch the boob tube. After an hour or two you will probably be hungry again for another bowl of white flour pasta or an empty calorie snack only to keep up the vicious eating cycle that starts again when you wake up.
By following a gluten free menu plan you actually eat less.
Sample 3 day gluten free menu
Day 1
Breakfast
Coffee or tea
Grapefruit
Gluten free bagel with cream cheese
Eggs prepared any way you like it
Bacon
Lunch
Salad
Grilled hamburger
French fries
Gluten free hamburger bun or gluten free bread
Mayonaise
Ice Tea or Coffee
Snack
String Cheese
Dinner
Salad
Oil and vinegar dressing
Salmon prepared with lemon and butter
Brown rice and vegetables
Dessert
Gluten free chocolate chip cookies
Day 2
Breakfast
Glass of apple juice
Coffee or Tea
Cut up seasonal fresh fruit
Gluten free blueberry waffles
Syrup
Lunch
Coffee or tea
Salad
Tunafish
Mayonaisse
Gluten free bread
Bag of potato chips
Snack
Rice crispy treat
Dinner
Salad
Raspberry vinaigrette
Sirloin steak
Baked or mashed potato
Dessert
Ice Cream
Day 3
Breakfast
Coffee or tea
Hot cream of rice
Yogurt with fruit
Lunch
Coffee or tea
Turkey breast (fresh carved)
Gluten free bread
Mustard or mayonnaise
Lettuce
Tomato
Cole Slaw
Snack
Popcorn
Dinner
Salad
Italian dressing
Gluten free pasta
Marinara
Gluten free meatballs
Gluten free roll
Butter
Dessert
Gluten free vanilla cake
It really is so easy!
You can see how simple the gluten free diet can be. You will never miss any of your favorite foods because you can still have them. Most grocery stores today are carrying many gluten free products. All it takes is a little label reading.
If your grocer does not yet have a gluten free line of products you could suggest to the store manager to consider ordering some because of the ever growing special diet needs.
You could also visit your local health food store where you can be guaranteed to find breads, pastas, snacks, desserts, and beer - all gluten free!
Return from gluten free menu to what is gluten
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