Gluten is a protein found in wheat, barley and rye. For those with medical conditions or sensitivities, consuming it can cause serious health problems. According to experts, a gluten-free diet helps control the signs of gluten-related medical conditions and supports effective weight loss. Here are some suggested menus:
Day 1
Breakfast: 2 fried eggs, 250 grams spinach, cherry tomatoes.
Snack: One serving Greek yogurt, 2 strawberries.
Lunch: Grilled chicken, 250 grams of mixed greens, half a cucumber.
Snack: 250 grams of carrots, celery.
Dinner: 1 portion grilled salmon; 250 grams asparagus, quinoa.
Day 2
Breakfast: 1 fried egg with mushrooms, half a bell pepper and 1/4 onion.
Snack: A handful of unsalted roasted almonds or peanuts.
Lunch: 1 serving of quinoa chickpea salad, 250 grams of cucumber, 125 grams of tomato and 1 tablespoon of lemon dressing.
Snack: 1 apple slice with 2 tablespoons gluten-free peanut butter.
Dinner: 1 portion of grilled shrimp, 250 grams of broccoli and 125 grams of brown rice.
Day 3
Breakfast: 1 serving gluten-free oatmeal served with 1 sliced banana and drizzle with honey.
Snack: 250 grams of pineapple with a little cheese.
Lunch: 1 serving of turkey and avocado salad roll, some tortilla chips.
Snack: 1 cup mixed berries (strawberries, blueberries, raspberries).
Dinner: 1 portion of grilled chicken breast with 1 baked sweet potato, 250 grams of green beans.
Day 4
Breakfast: 250 grams of smoothie made with gluten-free protein powder, 250ml of almond milk, a handful of spinach, 1 banana.
Snack: 50 grams of mixed gluten-free nuts.
Lunch: 400 grams of brown rice noodles with 2 tablespoons of pesto sauce, 125 grams of cherry tomatoes.
Snack: half a cucumber.
Dinner: 1 portion grilled steak, 250 grams steamed broccoli, 125 grams mashed potatoes (use gluten-free sauce or gravy).
Day 5
Breakfast: 1 cup cottage cheese with 1 slice of peach, 125 grams of gluten-free granola.
Snack: A piece of string cheese and some raspberries.
Lunch: Mixed green salad with grilled tofu, 125 grams roasted red bell pepper, 2 tablespoons gluten-free Italian dressing.
Snack: 125 grams cherry tomatoes with 1 portion mozzarella cheese.
Dinner: 1 portion of grilled cod with 250 grams cup of quinoa and sauteed spinach.
