Gluten-Free Meal Plan For Weight Loss: 4-Day Diet Plan Adjusted for 2000 and 1500 Calories With a Shopping List
Gluten is a protein present in wheat, barley, and rye. It is often hidden in processed foods and condiments, and it significantly impacts someone's digestion, energy levels, and overall well-being.
Celiac disease is an autoimmune disorder known to damage the small intestine. Specifically, people with Celiac disease suffer from gluten intolerance, but not just those people. Many have non-celiac gluten sensitivity (NCGS). At the same time, NCGS refers to people who experience the same or similar adverse reactions without intestinal damage.
Gluten intolerance symptoms can range from digestive issues like bloatedness and diarrhea to skin problems, headaches, and fatigue. People have also had issues with nutrient deficiencies and fluctuating weight, as well as, in some cases, hormonal imbalances. Even joint pain and mood disorders can be a frequent symptom of gluten intolerance.
To manage the symptoms mentioned above, you must adopt a gluten-free diet; there is no other way around it. Luckily, there are many nutritious gluten-free foods out there. Nowadays, finding gluten-free products has become easy, and many gluten-free recipes are available online.
Some of the primary sources of gluten-free foods are:
fruits
vegetables
unprocessed meats
seafood
dairy products
legumes
nuts
seeds and
gluten-free grains like rice and quinoa
You even have gluten-free bread, flour, and pasta made from alternatives like almond flour, coconut flour, and arrowroot.
It is expected, though, that people accidentally consume gluten in processed foods, sauces, and food condiments. Reading labels and seeking guidance from healthcare professionals or dietitians is essential to help you quickly manage your gluten intolerance.
In this blog, I will provide a comprehensive 4-day meal plan that embraces gluten-free ingredients and ensures a variety of delicious dishes that can help you manage your gluten intolerance and shed some weight while providing significant benefits for your health and well-being.
This meal plan will have a distribution of macronutrients aiming at no less than 80 grams of protein for the 1500-calorie plan and no less than 140 grams for the 2000-calorie plan while ensuring a balanced combination of carbs and fats. Approximate values for carbs are 60-125 grams daily, and the remainder of the calories are put towards healthy fats.
4-day gluten-free meal plan for 2000 calories
Day 1
Breakfast - Vegetable Omelet
Ingredients:
3 eggs, mixed vegetables (150g), 1 ounce shredded cheese (28g).
Gluten-Free Toast: 2 slices.
Snack - Greek Yogurt with Granola and Berries:
Ingredients:
1 cup Greek yogurt (245g), 1/4 cup granola (30g), berries.
Lunch - Grilled Chicken Salad:
Ingredients:
4 ounces grilled chicken (113g), mixed greens, cherry tomatoes, cucumbers, balsamic vinaigrette.
Snack - Rice Cakes with Almond Butter:
Ingredients:
2 rice cakes, 2 tablespoons almond butter.
Dinner - Baked Cod with Quinoa Pilaf and Sautéed Spinach:
Ingredients:
6 ounces baked cod (170g), 1 cup cooked quinoa (185g), mixed vegetables, 1 cup sautéed spinach.
Snack - Apple slices (1 small apple) with Cashew Butter (2 tablespoons).
Day 2
Breakfast - Gluten-Free Protein Pancakes with Banana and Honey:
Ingredients:
2 pancakes (made with gluten-free flour, 2 eggs, and 1 scoop of whey protein powder), 1/2 sliced banana, and 1 tablespoon of honey.
Snack - Mixed Nuts (1/4 cup).
Lunch - Turkey Lettuce Wraps with Cucumber Salad:
Ingredients:
4 ounces sliced turkey breast (113g), lettuce leaves, tomato, avocado, and cucumber salad.
Snack - 10 Rice Crackers with Guacamole (1/4 cup).
Dinner - Grilled Salmon with Quinoa and Steamed Broccoli:
Ingredients:
6 ounces grilled salmon (170g), 1/2 cup cooked quinoa (92g), 1 cup steamed broccoli.
Snack - Mixed Berries (1 cup) with Coconut Yogurt (1/2 cup).
Day 3
Breakfast - Gluten-Free Overnight Chia Pudding with Berries and Nuts:
Ingredients:
1 cup unsweetened almond milk (245g), 3 tablespoons chia seeds (45g), 1/2 teaspoon vanilla extract, berries, and nuts.
Snack:
Hard-boiled Egg (1) and Baby Carrots (1/2 cup).
Lunch - Quinoa and Black Bean Stuffed Bell Pepper:
Ingredients:
1 large bell pepper, 1/2 cup cooked quinoa (92g), 100 grams of cooked black beans, mixed greens.
Snack - Rice Cakes (2) with Peanut Butter (2 tablespoons).
Dinner - Grilled Chicken Breast with Roasted Brussels Sprouts and Sweet Potato:
Ingredients:
6 ounces grilled chicken breast (170g), 1 cup roasted Brussels sprouts, 1 medium sweet potato.
Snack - Dark Chocolate (1 ounce, 28 grams) and Almonds (1/4 cup).
Day 4
Breakfast - Gluten-Free Oatmeal with Almond Milk, Chopped Nuts, and Berries:
Ingredients:
1 cup cooked oatmeal (234g), almond milk, chopped nuts, berries.
Snack - Celery Sticks (1 cup) with Hummus (1/4 cup).
Lunch - Quinoa Salad with Grilled Shrimp:
Ingredients:
1/2 cup cooked quinoa (92g), 6 large grilled shrimp, mixed vegetables, lemon-dijon dressing.
Snack - Gluten-Free Rice Crackers (10) with Sliced Cheese (1 ounce, 28 grams).
Dinner - Baked Chicken Thighs with Quinoa and Roasted Asparagus:
Ingredients:
2 medium baked chicken thighs, 1/2 cup cooked quinoa (92g), 1 cup roasted asparagus.
Snack:
Sliced Pineapple (1 cup) with Cottage Cheese (1/2 cup).
Grocery List for 2000-Calorie Meal Plan
Produce:
Mixed vegetables (carrots, bell peppers, broccoli, asparagus, Brussels sprouts)
Mixed greens (lettuce, spinach)
Cherry tomatoes
Cucumbers
Mushrooms
Avocado
Berries (strawberries, blueberries, raspberries)
Bananas
Lemons
Pineapple
Sweet potatoes
Celery
Baby carrots
Meat/Seafood:
Eggs
Chicken breast
Grilled turkey breast slices
Cod fillets
Salmon fillets
Grilled shrimp
Chicken thighs
Steak
Dairy:
Greek yogurt
Cottage cheese
Almond milk
Shredded cheese
Sliced cheese
Coconut yogurt
Pantry:
Gluten-free flour
Protein powder
Granola
Rice cakes
Almond butter
Peanut butter
Guacamole
Hummus
Chia seeds
Gluten-free oatmeal
Mixed nuts
Rice crackers
Sunflower seed butter
Dark chocolate
Gluten-free chocolate chip cookies
Grains/Legumes:
Quinoa
Black beans
Lentils
Condiments/Sauces:
Balsamic vinaigrette
Lemon-dijon dressing
Olive oil
Honey
4-day gluten-free meal plan for 1500 calories daily
Day 1
Breakfast - Gluten-Free Protein Pancakes
Ingredients:
2 pancakes made with 100gm gluten-free flour, 1 egg, and 1/2 scoop of whey protein powder) topped with 1/2 sliced bananas and a drizzle of honey.
Snack - Mixed Nuts (1/4 cup).
Lunch - Turkey Lettuce Wraps
Ingredients:
3 ounces of sliced turkey breast, lettuce leaves, tomato, and avocado) with a side of cucumber salad.
Snack - Rice Crackers (8) with Guacamole (2 tablespoons).
Dinner - Grilled Salmon with Quinoa and Broccoli
Ingredients:
Grilled Salmon (4 ounces) with quinoa (1/3 cup cooked quinoa) and Steamed Broccoli (1 cup).
Snack - Mixed Berries (1/2 cup) with Coconut Yogurt (1/2 cup).
Day 2
Breakfast - Gluten-Free Overnight Chia Pudding
Ingredients:
3/4 cup unsweetened almond milk, 2 tablespoons chia seeds, 1/4 teaspoon vanilla extract topped with 30gm berries and 20gm crushed nuts.
Snack - Hard-boiled Egg (1) and Baby Carrots (1/4 cup).
Lunch - Quinoa and Black Bean Stuffed Bell Pepper
Ingredients:
1 medium bell pepper stuffed with 50gm quinoa and 100gm mashed black beans with mixed greens.
Snack - Rice Cakes (2) with Peanut Butter (1 tablespoon).
Dinner - Grilled Chicken with Brussels sprouts and Sweet Potato
Ingredients:
Grilled Chicken Breast (4 ounces) with Roasted Brussels Sprouts (3/4 cup) and Sweet Potato (1 small).
Snack - Dark Chocolate (1/2 ounce) and Almonds (10 almonds).
Day 3
Breakfast: Oatmeal
Ingredients:
Gluten-Free oatmeal (3/4 cup cooked) with Almond Milk, Chopped Nuts (1 ounce, 28 grams), and Berries (2 ounces, 58grams)
Snack - Celery Sticks (1/2 cup) with Hummus (2 tablespoons).
Lunch - Seafood Salad
Ingredients:
Quinoa Salad with Grilled Shrimp (1/4 cup cooked quinoa, 4 large grilled shrimp, mixed vegetables, lemon-dijon dressing).
Snack - Gluten-Free Rice Crackers (6) with Sliced Cheese (3/4 ounce).
Dinner - Baked Chicken with Quinoa
Ingredients:
Baked Chicken Thighs (1 medium thigh) with quinoa (1/4 cup) and Roasted Asparagus (3/4 cup).
Snack - Sliced Pineapple (3/4 cup) with Cottage Cheese (1/4 cup).
Day 4
Breakfast - Scrambled Eggs with Veggies
Ingredients:
Scrambled Eggs (1 egg, 2 egg whites) with Spinach, Mushrooms, and Gluten-Free Toast (1 slice).
Snack - 30 grams Protein Shake with Almond Milk, Protein Powder, and Berries.
Lunch: Lentil Soup with Greens
Ingredients:
Lentil Soup (3/4 cup) with Mixed Green Salad (1 1/2 cups) and Lemon-Olive Oil Dressing.
Snack - Rice Cakes (2) with Sunflower Seed Butter (1 tablespoon).
Dinner - Steak and Potato
Ingredients:
Grilled Steak (4 ounces) with Baked Potato (1 small) and Steamed Broccoli (3/4 cup).
Snack - Gluten-Free Chocolate Chip Cookies (1 cookie).
Grocery List for 1500-Calorie Meal Plan
Produce:
Mixed vegetables (carrots, bell peppers, broccoli, asparagus, Brussels sprouts)
Mixed greens (lettuce, spinach)
Cherry tomatoes
Cucumbers
Mushrooms
Avocado
Berries (strawberries, blueberries, raspberries)
Bananas
Lemons
Pineapple
Sweet potatoes
Celery
Baby carrots
Meat/Seafood:
Eggs
Turkey breast slices
Cod fillets
Salmon fillets
Grilled shrimp
Chicken thighs
Steak
Dairy:
Greek yogurt
Cottage cheese
Almond milk
Shredded cheese
Sliced cheese
Coconut yogurt
Pantry:
Gluten-free flour
Protein powder
Granola
Rice cakes
Almond butter
Peanut butter
Guacamole
Hummus
Chia seeds
Gluten-free oatmeal
Mixed nuts
Rice crackers
Sunflower seed butter
Dark chocolate
Gluten-free chocolate chip cookies
Grains/Legumes:
Quinoa
Black beans
Lentils
Condiments/Sauces:
Balsamic vinaigrette
Lemon-dijon dressing
Olive oil
Honey
Important notes about the meal plans:
The meal plan contains approximate values, which means that a 10% deviation in the total calorie values can occur.
Protein values above 80gm daily for the 1500-calorie meal plan and above 140 for the 2000-calorie meal plan are again subject to a 10-15% deviation.
You have 3 meals and 3 snacks, and you can remove one or two of the snacks if you do not see that your scale weight is going down if your objective is weight loss.
If you need help structuring a meal plan for a specific objective or need help curating a plan that will fit a specific dieting approach, do not hesitate to book a FREE consultation with our team of experts!
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