This 5-day gluten-free meal plan and shopping list serves up five nights of gluten-free meal suggestions. Each featured recipe is less than 650 calories per serving, limits fat and saturated fat, offers at least 20 grams of protein per serving, and is relatively quick to make.
Add on your favorite side dishes and seasonal vegetables and you’ll be ready for a full five days of gluten-free weeknight dinners! A shopping list is included for all featured recipes in this plan.
Pairing Suggestion: Serve alone, or with a gluten-free bread or muffin.
Entree: The Best Parmesan Chicken Bake
203 calories, 2.5g sat fat (13%DV), 33% calories from fat, 22g protein
Pairing Suggestion: A crispy salad topped with Parmesan cheese, sliced mushrooms and olives, and topped with Caesar dressing.
Entree: Chicken and Sweet Potato Pot Pie
Pairing Suggestion: Serve alone, or with a side of steamed green beans seasoned lightly with salt and pepper.
Pairing Suggestion: Roasted asparagus seasoned with salt and pepper.
Pairing Suggestion: Serve alone, or with a slice of gluten-free bread or a gluten-free tortilla.
Each complies with the DASH Diet (Dietary Approaches to Stop Hypertension) and provides the following exchanges for Diabetes Meal Planning: 8 Starch, 8 Lean Meat, 4 Vegetable, 4 Fruit, 3 Low-Fat Milk and 4 Fat.
Exchange calculations are based on the American Dietetic Association Choose Your Foods: Exchange Lists for Diabetes, 2007
For more information, visit the Gluten Intolerance Group at www.Gluten.net. Please consult a Registered Dietitian for guidance on nutrition management of celiac disease.