Best 7-Day Gluten-Free Diet Plan And Its Benefits For Beginners

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Published on: 14-Dec-2023

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Best 7-Day Gluten-Free Diet Plan And Its Benefits For Beginners

Best 7-Day Gluten-Free Diet Plan And Its Benefits For Beginners

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“Let food be thy medicine and medicine be thy food”. These wise words by Hippocrates, the father of modern medicine, underscore the profound impact your gluten-free diet can have on your overall active fitness goals. The gluten-free diet indeed efficiently offers many health benefits amidst a world filled with dietary trends and quick-fix solutions.

If you are suffering from celiac disease, possible gluten intolerance, or you are simply striving for a weight loss goal, a gluten-free diet could be your ticket to a slimmer, more vibrant you. 

This blog will walk you through the 7-day gluten-free diet plan for beginners, exploring the science-backed gluten-free diet benefits and guiding you towards a healthier, gluten-free you!

Table Of Contents

1. What Is A Gluten-Free Diet?

2. 7-Day Meal Plan Of Gluten-Free Diet

3. Top 5 Benefits Of Gluten-Free Diet

4. The Final Say

5. FAQs

6. References

What Is A Gluten-Free Diet?

The trending plus most preferred gluten-free diet excludes foods containing gluten, a protein found in wheat, barley, and some of their derivatives. While it might sound daunting to you, the gluten-free craze has gained significant attention in 2023.

A report from the National Foundation for Celiac Awareness estimated that around 1 in 133 population, or roughly 1% of the population, has celiac disease, an autoimmune disorder triggered by the ingestion of gluten.

Moreover, surprisingly, many more people choose to adopt gluten-free diets voluntarily, driven by concerns and mostly even gluten sensitivity to weight management. 

So, here is a list of gluten-free foods and snacks to opt for healthy eating habits you can refer to:

1. Gluten-Free Foods

  • All fresh fruits and vegetables are naturally gluten-free.

  • Unprocessed cuts of meat, like chicken, are gluten-free.

  • Fresh fish and seafood are naturally gluten-free.

  • Eggs and egg yolks are gluten-free.

  • Beans, lentils, and peas are gluten-free.

  • Most dairy products, including milk, cheese, and yoghurt, are naturally gluten-free.

  • Gluten free grains, including rice, quinoa, corn, and oats (certified gluten-free oats for those with celiac disease).

  • A gluten-free flour made from rice, almond, coconut, or tapioca is gluten-free.

2. Gluten-Free Snacks

  • Delicious but not so popular rice cakes.

  • Trendy gluten-free popcorn.

  • Veggie sticks with hummus.

  • Greek yoghurt with honey and berries.

  • Fresh fruits like apples, bananas, and berries.

  • Gluten-free muffins made with gluten-free flour.

Also Read: Rotation Diet Plan to Manage Food Intolerances 

7-Day Meal Plan Of Gluten-Free Diet For Beginners

Here is a look at a gluten free diet plan for beginners with gluten free foods list for different meals for balanced nutrition intake reference:

Day 1

Time of Day

Meal

Food Sources

Portion Size

Early Morning

Warm Lemon Water with Chia Seeds

Chia seeds, lemon

1 Glass 

Breakfast

Gluten-Free Oatmeal

Rolled oats, almond milk, berries, honey

1 cup of cooked oatmeal

Snack

Millet makhana

Roasted millet makhana

1 small bowl 

Lunch

Quinoa Salad

Quinoa, mixed veggies, chickpeas, olive oil, lemon juice

1 cup of quinoa salad

Dinner

Grilled Chicken and Veggies

Grilled chicken breast, assorted vegetables

4-6 oz of chicken, 1 cup of veggies

Day 2

Time of Day

Meal

Food Sources

Portion Size

Early Morning

Warm Tulsi Water

Tulsi leaves 

1 Glass

Breakfast

Scrambled Eggs

Eggs, spinach, tomatoes, bell peppers

2 scrambled eggs with veggies

Snack

Mixed Nuts

Almonds, walnuts, cashews

Handful of mixed nuts

Lunch

Brown Rice and Lentils

Brown rice, lentils, mixed greens

1 cup of rice and lentils with veggies

Dinner

Baked Salmon

Salmon fillet, asparagus, olive oil

4-6 oz of salmon, 1 cup of asparagus

Day 3

Time of Day

Meal

Food Sources

Portion Size

Early Morning

Coconut Water

Coconut 

1 Glass 

Breakfast

Gluten-Free Pancakes

Chickpea flour, almond milk, blueberries

2-3 pancakes

Snack

Hummus and Veggies

Hummus, carrot sticks, cucumber slices

2-3 tbsp of hummus with veggies

Lunch

Quinoa and Black Bean Bowl

Quinoa, black beans, avocado, salsa

1 cup of quinoa and bean mixture

Dinner

Stir-fried tofu and Broccoli

Tofu, broccoli, gluten-free soy sauce

4-6 oz of tofu with veggies

Day 4

Time of Day

Meal

Food Sources

Portion Size

Early Morning

Warm Lemon Water with Chia Seeds

Chia seeds, lemon

1 Glass 

Breakfast

Smoothie

Spinach, banana, almond milk, chia seeds

1 large glass of smoothie

Snack

Fruit salad with one teaspoon of roasted flax seeds

Assorted diced fruits, roasted flax seeds

1 medium bowl 

Lunch

Chicken and Vegetable Stir-Fry

Chicken breast, mixed veggies, gluten-free stir-fry sauce

4-6 oz of chicken with veggies

Dinner

Baked Sweet Potato with Toppings

Sweet potato, toppings of choice (e.g., cheese, veggies)

1 medium sweet potato with toppings

Day 5

Time of Day

Meal

Food Sources

Portion Size

Early Morning

Warm Tulsi Water

Tulsi leaves 

1 Glass

Breakfast

Chia Seed Pudding

Chia seeds, almond milk, berries

1 cup of chia seed pudding

Snack

Sliced Apples with Almond Butter

Apple slices, almond butter

1 apple with almond butter

Lunch

Gluten-Free Pasta with Pesto

Gluten-free pasta, homemade pesto, cherry tomatoes

1 cup of pasta with pesto

Dinner

Grilled tofu with  Quinoa khichdi

Grilled Tofu, quinoa, grilled zucchini

1 medium bowl

Day 6

Time of Day

Meal

Food Sources

Portion Size

Early Morning

Coconut Water

Coconut 

1 Glass 

Breakfast

Yoghurt Parfait

Dairy-free yoghurt, granola, mixed berries

1 cup of yoghurt with toppings

Snack

Baked ragi mathari with hummus

Ragi mathari, and chickpea hummus

2-3 Mathari

Lunch

Spinach and Feta Stuffed Chicken

Chicken breast, spinach, feta cheese

4-6 oz of stuffed chicken

Dinner

Baked Cod with Sautéed Spinach

Cod fillet, spinach, garlic

4-6 oz of cod with spinach

Day 7

Time of Day

Meal

Food Sources

Portion Size

Early Morning

Coconut Water

Coconut 

1 Glass 

Breakfast

Avocado and Egg Toast

Gluten-free bread, avocado, poached egg

1 slice of toast with toppings

Snack

Veggie Sticks with Hummus

Carrot sticks, cucumber slices, hummus

1 cup of veggies with hummus

Lunch

Lentil Soup

Lentils, vegetables, gluten-free broth

1 bowl of lentil soup

Dinner

Buckwheat khichdi

Buckwheat seeds soaked, chopped vegetables 

1 small bowl

Please note that specific portion sizes may vary depending on individual dietary needs and preferences, so adjusting accordingly is essential.

Also Read: Dietary Habits: Everything You Need To Know 

Top 5 Benefits Of Gluten-Free Diet


Let us explore why gluten-free foods are a sure-shot value addition to your healthy diet plan:

1. Supports Your Gut Health 

A gluten-free diet can significantly alleviate digestive distress for people with celiac disease or non-celiac gluten sensitivity. By eliminating gluten-containing grains like wheat and barley, you can reduce inflammation in your digestive tract, improving gut health, less bloating, and regular bowel movements.

2. Increases Your Energy Levels

This increase in energy with gluten free fast food is often attributed to removing foods that may cause fatigue or discomfort in sensitive people. With improved digestion and nutrient absorption, you will likely experience more sustained energy throughout your day, allowing you to accomplish more.

3. A Healthier Weight Management Approach

Many people turn to a gluten-free diet as a part of a sustainable weight management strategy, this is why gluten free meals have indeed become a trend. While it is still not a guaranteed weight loss solution, avoiding gluten can surely eliminate certain processed foods and encourage you to make more clean eating for weight loss

4. Enhances Your Nutrient Intake

While gluten-free diets are lower in nutrients like fibre and iron, plus some specific B vitamins, they can also lead to more mindful gluten-free food choices for you. This is why, by planning your meals thoughtfully, you ensure your gluten-free diet is rich in fruits, lean proteins, and gluten-free whole grains like quinoa. This, as suggested by dietitians, indeed provides your body with balanced nutrients.

5. Relief For Gluten-Related Disorders

You must accept the fact that adhering to a strict gluten-free diet is essential for you when you are diagnosed with celiac disease. This dietary choice will provide significant relief from the symptoms and complications of infections caused by gluten, like intestinal digestion damage, malabsorption of nutrients, or even just some skin rashes.

The Final Say

The gluten-free lifestyle opens up a world of delicious possibilities, from naturally gluten-free fruits and veggies to creative recipes that cater to your dietary needs. So, whether embracing a gluten-free diet approach out of necessity or curiosity, remember that it is not just about what you cannot eat. 


Instead, it is more about discovering healthy food options and tasty gluten-free alternatives that nourish your body and make you feel your best. Cheers to a gluten-free, healthier you! 

To know more about such diet plans, visit ToneOp

FAQs

1. Is a gluten-free diet a good choice for weight loss?

You must have heard about a gluten-free diet for weight loss, however, it is not guaranteed that a gluten-free diet can be part of a weight loss plan for overweight or obese people. It may support weight management by including portion control and a regular exercise routine. 


2. How can I start a gluten-free lifestyle?

A gluten-free lifestyle begins with learning which foods contain gluten and reading labels carefully. It is a good idea to consult with a dietician for guidance on meal planning and food choices. And you must gradually replace gluten-containing foods with gluten-free alternatives step by step.


3. What are some easy gluten-free recipes I can try?

Offering many naturally gluten-free options, Indian cuisine is indeed a sure-shot choice for gluten-free diet food choices. Trying dishes like dal, rice, fish, and some vegetable curries without wheat-based ingredients like naan or roti is the best way. You can also find gluten-free recipes online for popular Indian dishes for more options.


4. Are there any hidden sources of gluten I should watch out for?

Well, it is not a secret, but you may find gluten in sauces, gravies, processed foods, and also in spice blends. So, to make sure to do it, always read food labels, ask about ingredients when dining out, plus avoid cross-contamination in shared cooking spaces.


5. Which foods must I avoid when on a gluten-free diet?

You must consider avoiding foods which are made from wheat, rye, and their derivatives when you are on a gluten-free diet. 

References

About ToneOp

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