7-day gluten-free healthy meal plan

Most people with diabetes will not need to follow a gluten-free diet. However, a gluten-free diet provide benefits for some people with diabetes and celiac disease or gluten intolerance. The foods and recipes in this meal plan are gluten-free and the carbohydrates are balanced throughout each day, with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates. Depending on your goals and lifestyle, your calories and carbohydrates may need to be higher, adjust the number of snacks or portion sizes accordingly.

Day 1

Breakfast: 1 egg, poached or sunny-side up (cooked to your liking), ¼ small avocado, mashed and spread on top of 2 slices gluten-free bread, toasted, salt and pepper to taste and 1 cup (250 mL) low-fat or milk alternative (393 calories, 45 g carbohydrates, 5 g fibre)

Lunch: 2 cups (500 mL) red lentil soup (be sure to use gluten-free vegetable both), green salad, 1 tbsp (15 mL) light salad dressing (462 calories, 59 g carbohydrates, 14 g fibre)

Dinner: 2 cups (500 mL) of Indonesian tofu stew with spring vegetables, 1 cup (125 mL) cooked quinoa (462 calories, 55 g carbohydrates, 11 g fibre)

Day 2

Breakfast: 1 cup (250 mL) cooked cream of rice cereal, top cereal with ½ cup (125 mL) berries or other fruit and 1 cup (250 mL) low-fat milk or milk alternative (269 calories, 46 g carbohydrates, 2 g fibre)

Lunch: 1 slice crustless apple and roasted fennel quiche, 1 cup (250 mL) berries or 1 medium-sized fruit and ½ cup (125 mL) low-fat yogurt (411 calories, 49 g carbohydrates, 8 g fibre)

Dinner: 1 serving white fish with garlic and lentil mash and 1 medium-sized fruit (660 calories, 43 g carbohydrates, 11 g fibre)

Day 3

Breakfast: 1 egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice), 2 slices gluten-free bread, toasted, 2 tsp (10 mL) soft margarine and 1 cup (250 mL) low-fat milk or milk alternative (450 calories, 42 g carbohydrates, 2 g fibre)

Lunch: Tomato and black bean salad (about half of the whole recipe) and gluten-free tortilla chips, crushed and added to the salad. (1 oz./25 g or about 20 chips) (568 calories, 66 g carbohydrates, 21 g fibre)

Dinner: 1 serving cheesy shepherd’s pie and 1 serving fruit and feta salad (476 calories, 49 g carbohydrates, 9 g fibre)

Day 4

Breakfast: Gluten-free rolled oats (start with ⅓ cup/75 mL dry oats and cook with water), 1 tbsp (15 mL) peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk or milk alternative (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 1 serving kale, beet and chickpea power bowl (410 calories, 46 g carbohydrates, 11 g fibre)

Dinner: 1 serving skillet chicken breast with tomatoes, ⅔ cup (150 mL) cooked brown rice and green salad with 1 tbsp (15 mL) light salad dressing (620 calories, 44 g carbohydrates, 5 g fibre)

Day 5

Breakfast: 1 serving strawberry Instant breakfast, 2 slices gluten-free bread, toasted and 2 tsp (10 mL) soft margarine (373 calories, 51 g carbohydrates, 5 g fibre)

Lunch: Chicken ranch wraps with 2 gluten-free tortillas (6-inch/15 cm), 2 tbsp (30 mL) light ranch dressing, shredded lettuce, 1 tbsp (15 mL) salsa, 2 tbsp (30 mL) grated cheddar cheese, 2 oz. (50 g) cooked chicken breast and 1 medium-sized fruit (420 calories, 48 g carbohydrates, 7 g fibre)

Dinner: 1 serving salmon with lemon ginger sauce, 1 cup (250 mL) cooked quinoa and 1 cup (250 mL) cooked broccoli (459 calories, 42 g carbohydrates, 7 g fibre)

Day 6

Breakfast: 1 egg, poached or sunny-side up (cooked to your liking), ¼ small avocado, mashed and spread on top of 2 slices gluten-free bread, toasted, salt and pepper to taste and 1 cup (250 mL) low-fat milk or milk alternative (393 calories, 45 g carbohydrates, 5 g fibre)

Lunch: Grilled cheese sandwich with 2 slices gluten-free bread, 2 oz. (50 g) cheddar cheese, sliced tomato, 2 tsp (10 mL) soft margarine and 1 medium-sized fruit (520 calories, 40 g carbohydrates, 3 g fibre)

Dinner: 4 oz. (125 g) roasted pork loin, 1 cup (250 mL) baked sweet potato and 1 cup (250 mL) cooked green beans (452 calories, 41 g carbohydrates, 6 g fibre)

Day 7

Breakfast: Gluten-free rolled oats (start with ⅓ cup (75 mL) dry oats and cook with water), 1 tbsp (15 mL) peanut butter added to cooked oats, ½ cup (125 mL) low-fat milk or milk alternative (324 calories, 37 g carbohydrates, 5 g fibre)

Lunch: 1 serving (half of the whole recipe) vegetable frittata, 2 slices gluten-free toast and 2 tsp (10 mL) soft margarine and 1 medium-sized fruit (498 calories, 42 g carbohydrates, 4 g fibre)

Dinner: 4 oz. (125 g) roasted chicken, potato wedges*, green salad and 1 tbsp (15 mL) light salad dressing *Cut 1 medium-sized potato into wedges. Coat potato wedges with mixture of 2 tsp (10 mL) olive oil and seasonings, such as salt, garlic powder and paprika. Place on a baking sheet. Bake at 450°F (230°C) for 45 minutes. (360 calories, 34 g carbohydrates, 4 g fibre)

Snack Options

Each of the following options provides approximately 15 g carbohydrate and 100–150 calories. Include one or more of these snacks per day:

• 1 medium-sized apple or banana and peanut butter
• ½ cup (125 mL) low-fat yogurt with ½ cup (125 mL) berries
• 3 cups (750 mL) popped popcorn
• 8 dried apricots and some almonds (or other nuts)