The Gluten-Free Meal Plan

Eating Gluten-Free

Going gluten-free has been a growing trend, but for those with serious gluten intolerance or sensitivity, following a gluten-free diet is necessary, and can have a lasting and impactful effect on health. On the other hand, it is completely possible to eat a balanced, healthy diet inclusive of gluten, if you are not sensitive or intolerant to it.

Gluten-Free Weight Loss

Eliminating gluten from one's diet will not, by itself, have an impact on weight loss or weight management. Often eliminating gluten results in consuming less processed food and empty carbs, which can aid weight loss or weight management, but this is a side effect. If you want to lose weight, reduce your calories, eat a nutritionally balanced diet, and exercise regularly for best results. Those looking to follow a gluten-free diet plan while watching their weight may consider our Lean & Clean Meal Plan, with calorie-conscious meals that are gluten-free and designed to support long-term weight management.

What is gluten?

Gluten is a general term for the binding, glue-like proteins found in wheat, rye, barley, spelt, and certain other cereal grains. Two proteins, gliadin and glutenin, are two main proteins that comprise gluten. When exposed to water and friction, they combine to create gluten, an elastic substance that gives bread dough its elastic texture, allowing it to capture gases while baking and rise, resulting in that satisfying cloud-like texture.

How to find out if you are gluten-sensitive

Always consult a medical professional if you have any symptoms or think you may be ill. A registered dietitian can provide suggestions for gluten-free meal plans, consumption of whole and enriched gluten-free grains, the addition of multivitamins and mineral supplements (calcium, Vitamin D, iron), and how to read labels to determine if a food is gluten-free. Before you eliminate gluten from your diet proactively, consult your doctor to see if they think you should be tested. They'll determine whether eliminating gluten from your diet is appropriate.

Supplementing your gluten-free meal plan

Once we've taken care of your gluten-free dinner menu a few times a week, you'll want to make sure to round out the rest of your diet with an abundance of nutrient-rich foods. We recommend whole foods such as seasonal fruits and vegetables, gluten-free grains, good fats sourced from nuts, avocados, and olives, and lean meat & seafood. There are tons of processed, gluten-free food products on the market, but we're firm believers that the less processing, the better.

Suggestions for smart gluten-free substitutions

• Bread: Mix up your starches! 100% corn tortillas, rice, and root vegetables are all free of gluten. Turn a sandwich into a taco or a lettuce wrap, or pile all the fixings on rice or a baked sweet potato. If you simply can't live without bread, there are plenty of gluten-free alternatives on the market.
• Beer: Enjoy the occasional glass of cider or wine, or have a cocktail. Ciders are commonly made from apples and pears, creating a fresh, bubbly alternative to your favorite (glutenous) brew. Similarly, wine is naturally gluten-free. While some spirits are made from gluten-free bases, like brandy and pisco (which are made from grapes), many spirits begin with a grain base. Distillation removes gluten, but some people err on the side of caution and only consume vodka, gin, and whiskeys made with a gluten-free base. If you just can't do without a brewski, there are many good-quality gluten-free beers on the market as well.
• Pasta: The spiralizer is your friend. Experiment with noodles made from zucchini, sweet potato, and other vegetables. There are also many good pastas made from gluten-free foods like brown rice, lentils, or quinoa.