✦Nutrition · 13 recordsGluten free meal plan

Going gluten free is harder than it sounds because gluten hides in sauces, stock, oats and anything cooked alongside it. This plans a first week of naturally gluten-free meals, learns to read labels, builds a standing shopping list, and sets up the kitchen to avoid cross-contact, with a clear note on getting tested before cutting gluten out.

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The whole plan, before you install it

Goal

Eating gluten free with confidence Week 6

Meals planned, labels read, kitchen set up.

Before starting Day 10

The test first, if it applies.

  • If coeliac disease is possible, see a doctor before cutting glutenDo firstDay 2
  • Learn the ingredients that contain glutenDo firstDay 5
  • Plan a first week of naturally gluten-free dinnersDo firstDay 8

Set up the kitchen Week 4

Cross-contact is where it goes wrong.

  • Write a standing shopping listDo firstDay 10
  • Clear out or label foods that contain glutenDo firstDay 12
  • Get a separate toaster or toaster bags, and a clean chopping boardWeek 2
  • Find three reliable gluten-free options for eating outWeek 4

Routines

  • Check labels when shoppingweekly
  • Plan next week's mealsweekly
✦ It comes with a note

First week of dinners

Monday: chicken, roast potatoes and vegetables Tuesday: rice bowls with salmon, avocado and gluten-free soy sauce Wednesday: chilli with rice Thursday: omelette with potatoes and salad Friday: corn tortilla tacos Saturday: steak or tofu with sweet potato wedges Sunday: mushroom and pea risotto

Check every stock cube, sauce and spice mix. Gluten hides in the things that do not look like bread.

✦ Questions

Gluten free meal plan, answered.

Yes, if you think you might have coeliac disease. The tests only work while you are still eating gluten, so cutting it out first can give a false negative. Speak to a doctor before changing your diet.
Wheat, barley and rye are the sources, and they turn up in soy sauce, stock cubes, gravy, beer, some sweets, sausages and breaded foods. Oats are often contaminated unless labelled gluten free. Reading labels every time is the habit that matters.
Meals built on naturally gluten-free foods: rice, potatoes, corn tortillas, meat, fish, eggs, beans, vegetables and fruit. The note in this plan has a first week of dinners that avoids relying on expensive substitutes.
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