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Blog Nutrition Gluten-free Meal Plan Spelled Out In Detail

Gluten-free Meal Plan Spelled Out In Detail

Gluten-free diet

Usually, people go on diets to lose weight, however, some diets are created for people who are allergic to something or have a certain medical condition that restricts specific foods, one of those diets is a gluten-free diet.

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What is a gluten-free diet?

Gluten is a protein that can be found in wheat, rye, and barley (3, 4). Its consumption is highly restricted for people who are allergic to it or have celiac disease. The latter can present in such symptoms as fatigue, nausea and vomiting, weight loss, abdominal pain, bloating and gas, diarrhea constipation and others (2). The only treatment of celiac disease is a life-long gluten-free diet (1). So, here are foods that are restricted for you and their gluten-free substitutes:

Read More: Different Types Of Diets: The Lowdown On The Most Talked-About Weight Loss Strategies

Restricted foods

A lot of foods can contain restricted wheat, rye, and barley, before buying any products, check their labels for any gluten-containing components (3). Such foods include:

  • Bread, cakes, and pies
  • Cereals
  • Pasta
  • Crackers and cookies
  • Some of the food coating
  • Sauces
  • Seasoning
  • Beer, ale, porter, stout
  • Candies
  • Croutons
  • French fries
  • Gravies
  • Malt products

A gluten-free dinner

Gluten-free substitutes

There are a lot of substitutes for products that contain gluten (4), such as:

  • Gluten-free grains and starches – buckwheat, corn, gluten-free flours (rice, soy, corn, potato, bean), quinoa, rice, tapioca.
  • Gluten-free bread
  • Corn and rice cereals
  • Potato
  • Rice cakes and corn chips
  • Marshmallows, gumdrops, plain hard candies
  • Wine and liquors
  • Eggs
  • Meat and fish
  • Dairy products
  • Fruits and vegetables

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Gluten-free substitutes for your meal plan

7-days Gluten-free Meal Plan

When choosing and buying foods for a meal, please make sure that the ingredients are gluten-free, by checking their labels.


Breakfast: rice porridge with berries, cornbread, tea or coffee.

Lunch: spinach soup, baked chicken breast, 2-3 baked potatoes, vegetable salad.

Dinner: millet porridge with nuts, Greek yogurt. 


Breakfast: cottage cheese with fruits, rice bread with honey, tea.

Lunch: chicken soup, vegetable salad.

Snack: Orange and a few pieces of bitter chocolate.

Dinner: Roasted salmon with potatoes, tomatoes, and spinach salad, herbal tea.


Breakfast: omelet with cheese, cornbread toast with jam, coffee or tea.

Lunch: boiled rice with chicken cutlet, vegetable salad, tea.

Dinner: rice flour casserole with cheese, two apples.


Breakfast: carrots and nuts salad, seasoned with olive oil, a piece of cheese, tea or coffee.

Lunch: vegetable soup, beans in tomato sauce, green tea.

Snack: baked apples, nuts.

Dinner: Stewed fish with potatoes, green salad, herbal tea.


Breakfast: corn flakes with yogurt and fruits, tea.

Lunch: fish soup, gluten-free pasta with seafood, tea.

Dinner: boiled buckwheat with baked chicken breast, chamomile tea.


Breakfast: buckwheat pancakes with honey and berries, yogurt.

Lunch: boiled rice with chicken, green tea.

Snack: two apples, nuts.

Dinner: vegetable and mushroom stew, baked fish, tea.


Breakfast: cottage cheese with berries, rice cakes, tea or coffee.

Lunch: roasted fish, boiled buckwheat, tea.

Dinner: baked chicken, vegetable salad, yogurt.

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A gluten-free diet may be your only choice if you have celiac disease or gluten allergy. The above-mentioned foods can help you create your dietary plan and avoid symptoms of your medical condition. Keep in mind that it is necessary to check labels of any foods that you are planning to consume, to make sure that it doesn’t contain any gluten-rich components. Remember that your health is at stake. Before beginning to follow a gluten-free diet, please, consult your nutritionist or dietitian.

Diets are great, but your body will thank you if you supplement your healthy nutrition plan with a good workout. Take up this 20 Min Full Body Workout at Home.


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. Celiac disease: Diagnosis & treatment (2019,
  2. Celiac disease: Symptoms & causes (2019,
  3. Gluten-free diet (2019,
  4. Gluten-Free Diet Slideshow (2018,
J. Paul
J. Paul

Jovial is from Dubai, and is a Head EMS Instructor/Fitness Manager/Nutrition Consultant for REMS Fitness. He is certified by the Gold’s Gym Fitness Institute and Registered as a Gym Instructor.
Jovial specialises in HIIT training, Rehabilitation/injury recovery, Strength and Conditioning, Kickboxing, Body Weight Training and Weight Training, and practices each discipline himself. His approach is to focus on improving his clients’ lifestyle by motivating them and setting an example.

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