Written by Catherine Saxelby
on Wednesday, 13 March 2019.
Tagged: gluten, gluten intolerance, gluten-free, health, healthy eating, healthy lifestyle, nutrition
Part 1 of this post dealt with which foods to avoid and gave the options for substituting other foods. Part 2 provides those with gluten intolerance or coeliac disease a meal plan to follow.
Fresh fruit
Cornflake or puffed rice cereal or gluten free muesli (check label for malt-free) with milk or plant mylk
1-2 tablespoons rice bran/psyllium/Hi-Maize/Benefiber, if needed for fibre
Gluten-free bread, toasted, with margarine and yeast spread, peanut butter, cottage cheese, jam or marmalade
Egg, grilled tomatoes or mushrooms (optional)
Tea, coffee or milk or plant mylk such as almond mylk or soy mylk
Rice or corn cakes with sliced tomato and cheddar cheese OR
Fruit Rice loaf, toasted and spread with margarine
Tea, coffee, milk or plant mylk
Stir-fried chicken or pork and vegetables
Steamed rice or rice noodles
Tub of fruit salad
Mineral water, soft drink, fruit juice or milk or plant mylk drink (not malted)
Carton of fruit yoghurt (check ingredients) OR a gluten-free fruit muffin
Meat, chicken or vegetarian bean curry
Potato, rice, quinoa or backwheat groats
Vegetables or salad with oil-vinegar dressing
Stewed apple with ice cream or custard (check ingredients)
Tea, coffee or cup of hot milk or plant mylk
You can get good at cooking gluten-free at home where you control the ingredients. It’s infinitely harder when eating out where you can’t be sure unless they advertise they are gluten-free. Always remember, if in doubt, leave it out!
Catherine Saxelby has the answers! She is an accredited nutritionist, blogger and award-winning author. Her award-winning book My Nutritionary will help you cut through the jargon. Do you know your MCTs from your LCTs? How about sterols from stanols? What’s the difference between glucose and dextrose? Or probiotics and prebiotics? What additive is number 330? How safe is acesulfame K? If you find yourself confused by food labels, grab your copy of Catherine Saxelby’s comprehensive guide My Nutritionary NOW!
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