Gluten Free Meal Plan : Introduction
Gluten is a protein found in wheat, rye, and barley which is used in many common foods that you may not be aware of. If you have celiac disease or non-celiac gluten sensitivity (NCGS), being exposed to gluten in your diet can have extremely negative impacts on your overall health. With more and more studies arising about the harmful effects of gluten, thankfully there are an increasing amount of gluten free options at most restaurants. Despite gluten free options becoming more popular in restaurants, many people struggle with eating a gluten free diet in their everyday life and when preparing meals at home. This article will help you understand how to build a gluten free diet and show you some staples to build your new gluten free meal plan.
1. Gluten Free Pasta
If you are a fan of pasta, there are plenty of gluten free options to choose from! Many brands make their own gluten free products that can be found at most grocery stores. Pasta is an easy dish to recreate without using gluten while still keeping it's delicious taste. You can flavor your gluten free pasta with so many amazing seasonings and most people will not be able to notice a difference in taste. There are a plethora of gluten free pastas on the market that all offer key nutrients to keep you full and satisfied.
2. Stuffed Bell Peppers
This dish is great at any time of the year. Stuffed bell peppers are very healthy and packed full of minerals, vitamins, and fiber. Peppers are a good source of Vitamin C as well as an extremely low calorie vegetable with only 70 calories per half cup. You can fill your peppers with any meat, fish, or vegetable you like and customize them to your taste. Stuffed bell peppers are a great meal plan staple because the bell pepper replaces what would normally be a gluten heavy food such as bread. This recipe can mimic things like bread bowl soup and many sandwiches and it's always delicious.
Zucchini is almost entirely made of water making it a great vegetable for those looking for a diet more on the low calorie side. Zucchini has a mild flavor so it goes great with almost anything you want to add. Ordinary zucchini is gluten free and is most commonly substituted for pasta noodles. Zucchini lasagna is a creative way to remake a classic dish and not have to worry about disrupting your gluten sensitivity. Another popular way that zucchini is prepared is as spiral noodles to imitate a traditional pasta with marinara sauce. Zucchini is a versatile and delicious way to stick to a gluten free diet,
4. Roasted Chicken
Chicken is an extremely healthy meat option that you should be eating regularly. Chicken is a great source of niacin, vitamins B6 and B12, and iron. Chicken is also very low in calories with only 31 calories per half cup cooked. This dish is a meal plan staple because it's easy to make chicken at home while retaining its taste if you roast or grill it with spices. You can prepare roasted chicken in so many different ways while also avoiding gluten and preserving its nutritional value. You will want to avoid fried chicken or any chicken dishes with breading, as those will likely contain gluten and will not fit into a a gluten free diet.
5. Black Beans
Cooked black beans are a key staple for any diet. Black beans contain a variety of antioxidants and minerals that help to boost energy, your immune system, and your mood. You can add black beans to almost anything from salads to burritos. There are many different types of beans from various regions around the world that vary in their flavor and nutrition values. This dish is a staple because it's one of the most versatile meals you can make while not having any gluten or wheat involved from start to finish. Some amazing black bean recipes include black bean soup and black bean casserole.
6. Cauliflower Pizza
This dish is yet another creative way to remake a favorite dish without gluten. Cauliflower pizza contains the same flavors and textures of the original it is imitating while using all natural ingredients. Cauliflower is an extremely versatile vegetable that can be used as an alternative for many different foods, including pizza. This recipe is a staple because you can make it without any gluten and still maximize its taste. This recipe is a favorite for many because it highlights that you don't need to give up your favorite foods when becoming gluten free.
7. Lettuce Wrapped Burgers
Burgers are a classic summer meal that you can get just about anywhere. However, when you have celiac disease or non-celiac gluten sensitivity your options become limited. Many people will either need to replace the bun or eat without bread at all. Lettuce wraps make a great replacement for bread because they are low in calories and carbs, while also making a great vessel for any meat, vegetable, or salad you want to add. Most grocery stores sell lettuce that is shaped specifically for this purpose. This dish is a staple because it takes an old classic and make it just as delicious while still being gluten free.
There are many healthy gluten free foods and recipes that can be utilized to help people cope with celiac disease and non-celiac gluten sensitivity. The key is to experiment a little and find what works for you. Through trial and error, you will quickly discover the recipes that work best for your diet. By experimenting with a few different gluten free recipes, you can better understand what types of foods work well together while also being able to make the food taste great. This meal plan example is a great place to start and will be sure to have you feeling satisfied after every meal. Adopting a gluten free diet doesn't have to be difficult if you have the right meal plan.