How to Create a Balanced Gluten-Free Meal Plan

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Essential Components

Nutrient-Dense Foods

  • • Colorful vegetables
  • • Fresh fruits
  • • Lean proteins
  • • GF whole grains
  • • Healthy fats

Safe Grains

  • • Quinoa (complete protein)
  • • Brown rice (fiber-rich)
  • • Amaranth (iron-rich)
  • • Buckwheat (antioxidants)
  • • Certified GF oats

Sample Day Plan

Breakfast

  • • GF overnight oats
  • • Mixed berries
  • • Chia seeds
  • • Almond milk
  • ~400 calories

Lunch

  • • Grilled chicken
  • • Quinoa
  • • Roasted vegetables
  • • Olive oil dressing
  • ~500 calories

Dinner

  • • Baked salmon
  • • Sweet potato
  • • Steamed broccoli
  • • Herbs & lemon
  • ~450 calories

Pro Tips

Shopping Smart

  • • Read labels carefully
  • • Buy certified GF products
  • • Focus on whole foods
  • • Stock up on staples
  • • Check for cross-contamination

Meal Prep

  • • Batch cook grains
  • • Prep vegetables ahead
  • • Use meal planning tools
  • • Store properly
  • • Label everything