A Gluten-Free (GF) Week: A Sample Meal Plan

Meals Monday Tuesday Wednesday Thursday Friday Saturday Sunday

¼ cup GF cream of 1 GF English muffin ¾ cup GF puffed 2 slices GF toast 2 GF waffles (GF 2 crepes made with 1 cup cold cereal
brown rice cereal with 2 Tbsp peanut rice, puffed millet Van’s or GF Mesa white rice, almond (Mesa Sunrise, etc),
topped with 6 butter OR corn flakes (i.e. 2 egg omelet with 4 Sunrise) with 1 tsp or bean flour** 1 banana sliced and
almonds** and a Nature’s Path) olives and ½ cup butter 1 cup milk or GF
sprinkle of 2/3 cup plain LF, NF topped with ¼ cup chopped syrup filling: non-dairy
cinnamon or regular yogurt dried fruit, 1 Tbsp mushrooms, ¼ cup GF cottage 3 tbsp LF GF ricotta alternative
BREAKFAST ground flax tomatoes and 1 cheese with 3 Tbsp cheese with lemon
1 mango ½ cup calcium seeds**) and 1 cup slice cheddar pumpkin, chia or or orange zest
fortified orange lactose free milk cheese sunflower seeds**
1 cup milk or GF juice Top crepes with ½
non-dairy 1 cup strawberries ½ cup canned fruit 1 banana cup plain NF yogurt
alternative

Tuna sandwich: 1 GF frozen meal Deli sandwich: 2 (6”) GF corn 1 cup GF pasta ½ GF pizza crust Garden Salad:
2 oz. canned tuna (enchilada, lasagna) 2 slices GF bread tortillas (corn, lentil, rice or with: 2 cups greens
2 slices GF bread OR 2 oz. GF deli meat 2 Tbsp sour cream quinoa) with 1/3 cup tomato 1 tomato sliced
2 slices tomato 1 GF veggie burger (Boar’s Head, Dietz ¼ cup salsa 2 oz chicken sauce ½ cucumber sliced
2 lettuce leaves with 2 slices GF and Watson) 1 oz grated cheese OR beans, ½ cup sliced ½ cup shredded
1 tsp mayonnaise bread 1 tsp mayonnaise ½ cup garbanzo 1 Tbsp olive oil vegetables carrots
2 slices tomato beans 1 oz cheese ¼ cup mozzarella 1/3 cup dried
1 cup green pepper 1 cup mixed salad 2 lettuce leaves 2 Tbsp avocado cheese cranberries
LUNCH strips dipped in 2 with 2 Tbsp GF 1 ½ cups side salad 1 ½ oz cheese
Tbsp GF hummus dressing 1 cup carrot sticks 1 cup plain, non-fat 2 Tbsp GF dressing 1 cup GF lentil OR 2 Tbsp oil
yogurt with ¼ cup split pea soup 2 Tbsp balsamic
1 apple 1 cup cantaloupe 1 cup pear slices fresh or canned 1 GF cookie vinegar
OR honey dew peaches (Enjoy Life Foods, 1 orange OR
melon Pamela’s, etc) ½ cup plums 8 GF rice crackers
(fresh/canned fruit) OR
1 slice GF toast

Nutrition Services and Celiac Center, Beth Israel Deaconess Medical Center, Boston, Lata Joseph, dietetic intern, Nutrition Services 2007, Revised
March 2016.
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Meals Monday Tuesday Wednesday Thursday Friday Saturday Sunday
3 oz grilled salmon 3 oz grilled chicken 1 cup baked or Stir fry: 3 oz ground turkey 3 oz grilled lean 12 oz packaged GF
marinated with grilled corn polenta 3 oz tofu or pork loin steak Indian meal or Thai
2 oz GF rice pasta 2 Tbsp lemon juice, slices 2/3 cup brown rice 1/3 cup GF lentil, meals
(Tinkyada or Jovial 1 tsp olive oil, garlic 1 oz shredded 1 cup cooked bean or quinoa ½ cup red roasted (Thai Kitchen)
rice pasta) powder, salt and cheese vegetables pasta potatoes or ¼ cup
pepper ½ cup pinto beans 1 tsp peanut oil ½ cup GF pasta quinoa pasta shells ½ cup plain,
½ cup cooked ¼ cup salsa 2 tsp GF soy sauce sauce (Ancient Harvest or non- fat yogurt
asparagus ½ cup mashed 2 Tbsp avocado Andean Dream)
potato ¼ packet GF Miso ½ cup sweet potato with tomato sauce 1 cup side salad
Sauce: 1 cup salad Soup or butternut squash 1 Tbsp GF dressing
DINNER
1 tsp butter 1 cup roasted with 2 Tbsp GF 1 cup of sautéed
1 Tbsp lemon juice vegetables (onions, dressing 1 cup berries ½ cup green beans vegetables with 1 pear
peppers, zucchini, OR 1 Tbsp olive oil
2 small GF cookies carrots, eggplant) 1 cup GF broccoli Brussels sprouts
(or other veggie) 1 GF brownie
½ cup GF gelatin soup ½ cup applesauce (Gluten Free Pantry)
½ cup fresh fruit or
fruit cocktail ½ cup GF ice cream
or frozen yogurt

25 GF pretzels 1 oz GF baked corn 1 cup raw ½ GF snack bar 5 GF crackers 8 oz soy yogurt Trail Mix:
(Glutino, Schar) chips vegetables (carrot, (Raw Revolution, (Mary’s Gone 1/3 cup GF granola
celery, peppers or Lara Bar) Crackers) (1 Tbsp dried fruit
¼ cup salsa cherry tomatoes 20 peanuts
SNACKS 1 tbsp seeds**) OR
1 oz shredded 2/3 cup plain yogurt ½ cup rice pudding
cheese with dill with dried fruits,
nuts and seeds**

K EY: GF = Gluten Free; LF = Low Fat; NF = Non Fat; Tbsp = tablespoon; tsp = teaspoon; oz = ounces

BEVERAGE CHOICES: milk, juice, water, fruit smoothies, soda, coffee (regular or decaf) tea (decaf, herbal* or regular), GF soy milk*, GF almond
milk*, GF rice milk,* GF sunflower seed milk. The choice of beverage may affect the total number of calories and protein you consume each day.
*Avoid herbal teas and dairy-free beverages that contain barley, barley malt or unidentified natural flavors. Choose labeled gluten-free teas and
dairy-free beverages.

**Nuts and seeds should be labeled gluten-free whenever possible to avoid cross contamination.

As of Jan 2016, the brand names listed above are gluten-free per the manufacturer.
Meal plan based loosely on 1800 calories. Adjust calories to best fit your needs.

Nutrition Services and Celiac Center, Beth Israel Deaconess Medical Center, Boston, Lata Joseph, dietetic intern, Nutrition Services 2007, Revised
March 2016.
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 Gluten-Free (GF) Meal Plan
What's a serving size of fruits and vegetables?
• ½ cup fruit
• Medium-sized piece of fruit (the size of a tennis ball)
• ¼ cup dried fruit
• ¾ cup (6 ounces) of 100% fruit or vegetable juice
• 2 cups leafy vegetables (spinach, lettuce leaves, etc.)
• 1 cup cooked or raw vegetables

Examples of Protein rich foods:

• ½ cup of chopped, cooked skinless chicken breast (21 grams protein)
• ¼ cup of low-fat cottage cheese (7 grams protein)
• 1 medium egg (6 grams protein)
• 1 cup non-fat milk (8 grams protein)
• ½ cup cooked lentils (9 grams protein)

Use a plate that measures 9 inches across. Draw an imaginary line through the center of your plate, and then divide one of the halves into
quarters. Follow these guidelines:

• Half the plate is non-starchy vegetables. This is about the size of your closed fist although you can go back for seconds on
these foods. Examples are broccoli, green beans, carrots, mushrooms, tomatoes, cauliflower, spinach, peppers, and salad greens.

• One fourth of the plate is bread, starch, or grain. This is about the size of half a closed fist. Examples are bread, rolls, rice,
crackers, cooked grains, cereal, tortillas, and starchy vegetables like potatoes, corn, winter squash, beans, peas, and lentils.

• One fourth of the plate is lean protein. This is about the size of the palm of your hand. Examples are beef, chicken, turkey, pork,
fish, tofu, and eggs. (For the plate format, beans should be counted as a starch, not as a protein).

• Add a small piece of fruit. A small piece of fresh fruit is about the size of a tennis ball. Or choose a cup of frozen, cooked, or
canned fruit. You could also have a small handful of dried fruit or a half cup (4 ounces) of 100% fruit juice.

• Enjoy a cup (8 ounces) of low-fat or fat-free milk. If you don't drink milk, you could substitute with 6 ounces of no-sugar-added
yogurt, another serving of fruit, or a small dinner roll.

For breakfast, the concept is similar. One fourth of the plate is a bread, starch, or grain. One fourth of the plate is protein. The breakfast plate
also includes a cup (8 ounces) of low-fat or fat-free milk and one small piece of fruit.
Keep a record. Use a plate format for a week and keep track of your meals and snacks. You can make copies of the sample for each day. If you
have questions about using a plate format, talk with your diabetes educator or registered dietitian.

Nutrition Services and Celiac Center, Beth Israel Deaconess Medical Center, Boston, Lata Joseph, dietetic intern, Nutrition Services 2007, Revised
March 2016.
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