5 DAY SAMPLE GLUTEN-FREE MENU
By Nancy Patin Falini, M.A. R.D.
Note-All ingredient list must be read to determine if the food is gluten-free. All food referenced here must be gluten free. Add G.F. condiments as desired.
Breakfast: Plain hominy grits, plain corn grits (Flavored may contain gluten, therefore plain is recommend.), Cream of rice. Mix in flaxseed or flaxseed meal and nut or seed butters as desired.
Lunch: Tuna made in U.S. packed in water or vegetable broth (You must read label, to assure that no gluten is added.). Place on gluten free bread. If desired, gluten free plain yogurt can be used to replace mayonnaise. Add celery, onions, and parsley.
Dinner: Spaghetti made with gluten free pasta. Top with red meat sauce and gluten free Parmesan cheese. Include steamed broccoli, gluten free garlic toast, and rice pudding to complete the meal.
Breakfast: Puffed rice, crispy brown rice, or corn flakes (Be sure to read labels to assure that the brand is gluten free). You may easily find these items in a health food store or one of the specialty distributors. Cereals may be topped with fresh, canned or dried fruit. (Be careful as dates may be dusted with flour).
Lunch: Pizza rice cakes. Top with tomato sauce, seasoning, onions, and cheese, tomatoes and bake until cheese melts. Include mixed fruit with chopped nuts, gluten free tortilla chips
Dinner: Shepherd痴 Pie. This is made with mashed potatoes, ground beef or turkey, carrots and celery. Add green salad with oil and apple cider, wine or rice vinegar, and a gluten free muffin.
Breakfast: Fresh or canned fruit with gluten free cottage cheese or gluten-free plain or fruited yogurt. This may also be mixed with raisins or other dried fruit, sunflower seeds and nuts. Add gluten-free bagel.
Lunch: Grilled cheese sandwich on gluten free bread. Add to meal carrot sticks and gluten free pretzels.
Dinner: Quiche made with spinach and/or broccoli and Russer Light Deli Ham. If cholesterol is a concern, using 2 egg whites to equal 1 egg or a quarter of a cup of uncooked gluten free cholesterol free eggs to equal 1 egg may modify it. Gluten free crust may be made from gluten free bread crumbs mixed with gluten free potato chips and held together with oil. This may be baked simultaneously as the egg filling bakes. Add to meal a baked white or sweet potato and Waldorf salad.
Breakfast: Omelets. Let your imagination go. Try your favorite vegetables or gluten free cheese or salsa. Or fix eggs however you like them. Add hash browns, fried or baked potatoes. Include gluten free bacon as desired.
Lunch: Russer Light Deli Meat (Most are gluten-free). This is available in the deli section of many grocery stores. Make a sandwich with fresh spinach and tomato or cumber slices. Add gluten free yogurt, fresh orange and fresh popped popcorn.
Dinner: Baked chicken breaded with gluten free corn flakes and/or rice bran. Add brown rice, steamed vegetables, and gluten free bread.
Breakfast: Waffles and pancakes made from scratch or from gluten free flours or a mix. There are some pre-made gluten free ones made by some of the specialty distributors. Or you can make your own French toast with gluten free bread. Top the waffles, pancakes, or French toast with gluten free syrup such as maple syrup, butter margarine or fresh fruit. Or you could have gluten free toast or rice cakes covered with jam or jelly. Gluten free butter, margarine, or cinnamon may be used in place of jam or jelly.
Lunch: Stuffed or baked potato, possible fillers: gluten free kidney beans, homemade chili, gluten free cheese, plain gluten free yogurt or cottage cheese, sliced tomatoes and/or broccoli. Bake potato or cook in microwave. Then add topping and heat as desired. Add to meal gluten free corn muffin and fresh banana.
Dinner: Beef Stew, steamed squash, plain rice crackers (Please note flavored may contain gluten) and fresh fruit.
Beverage ideas to complement the meals: Gluten free hot chocolate, seltzer water, fruit juices, gluten free tea (Herbal teas may contain gluten), gluten free coffee (Flavored coffee may contain gluten), gluten free sodas such as Pepsi, Coke, Gingerale, milk, soy milk, rice milk, and water.
Non-Breakfast Food Eaters: Choose non-conventional breakfast foods, such as those typically eaten at lunch or dinner.
Note: For those who need supplementation of calories, protein, vitamins and minerals, commercial liquid supplements could be used. The liquid supplements: Ensure, Osmolite produced by Ross and Boost made by Mead Johnson Pharmaceuticals are reportedly gluten and lactose free. They may be drank alone or used in recipes and even replace milk. Polycose is from Ross Pharmaceutical and is made from corn and comes in a powder or liquid forms. It provides no flavor and only calories and may be added to such foods as cereals, soups, mashed potatoes, beverages, puddings, etc. The above products are usually available in pharmacies and may need to be ordered. Grocery stores also sell Ensure and liquid Boost. Please be sure to check the labels to be sure you pick up a product that does not contain gluten, as these companies do have several products. Please be advised these five-day menu suggestions are merely ideas. It should be viewed to serve as an aid for you to put a little variety in your diet. You should continue to explore ways to vary your diet.