Sample weekly menu for a gluten-free diet

In order to start a gluten-free diet , we must first familiarize ourselves with what gluten is .

This is a protein that is missing from meat and eggs, however. It is found in wheat, rye and barley. If following a gluten-free diet , grains should be avoided. This diet is for people with a gluten allergy (ie gluten harms their gut condition).

It can bet on potatoes, rice and some types of beans.

Obviously, a gluten-free diet can help with weight loss, but it requires careful monitoring of what else we lose by refusing to eat certain foods.

Adhering to such a diet is by no means easy. But even those who follow it can have a delicious meal. Like this:

Sample weekly menu for a gluten-free diet

Day 1

Breakfast – 1 orange, a glass of skimmed milk;

Lunch – 100 g of chicken fillet, salad, tomato (can be with olive oil and basil);

Snack – 100 g of fresh carrots;

Dinner – 150 g beef tenderloin, 1/2 cup green beans, 2 nectarine peaches.

Day 2

Breakfast – gluten-free cereal, banana shake (1 hour skim milk and 1 banana);

Snack – low-fat yogurt;

Lunch – 150 g of fish fillet, 1 cucumber, fresh orange;

Snack – 50 g of raw pistachios;

Dinner – Grilled shrimp, quinoa and fresh vegetables, 1 peach.

Day 3

Breakfast – Smoothies of seasonal small fruits;

Snack – 1 apple;

Lunch – corn tortilla with carrots, cabbage, beef and sauce;

Snack – 1 peach;

Dinner – Chicken with seasonal vegetables , broccoli and 1 hour sour low-fat milk.

Day 4

Breakfast – 2 scrambled eggs, banana shake;

Snack – a glass of low-fat yogurt;

Lunch – tuna salad, fresh orange;

Snack – 50 g of raw almonds;

Dinner – Beef fillet (roasted, boiled) with 100 g of steamed carrots, 1 pear.

Day 5

Breakfast – 2 hard-boiled eggs, a glass of skim milk, 1 orange or grapefruit;

Snack – 200 g of watermelon;

Lunch – A portion of smoked salmon with vegetables with lemon juice and olive oil, 2 peaches, a glass of low-fat yogurt;

Snack – fresh orange;

Dinner – 200 g of beef fillet with cabbage and carrot salad and 1 teaspoon of raspberries.

Day 6

Breakfast – 1 cup of boiled corn, 1 cup of skim milk, 1 hour of blueberries;

Intermediate breakfast – 1 large tangerine;

Lunch – 200 g of boiled sweet potatoes with a salad of your choice, 1 hour of skim milk;

Snack – 2-3 pieces of unsalted cow’s cheese ;

Dinner – medium roast steak with steamed spinach, 1-2 pieces of watermelon.

Day 7

Breakfast – 2 boiled eggs, a glass of skimmed milk;

Snack – a slice of sweet melon;

Lunch – a salad of boiled rice and boiled legumes, a glass of skimmed milk;

Snack – 1 orange;

Dinner – marinated pork fillet , boiled broccoli, 1 cup of strawberries.

Good luck and have fun!


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