This is a sample of a day’s eating on a gluten-free diet, shown for illustrative purposes only. Remember to maintain your daily fiber intake (about 25–30g per day). Women and children should include 2-3 calcium rich foods every day.
Breakfast
– 6oz apple juice
– Gluten-free muesli with fresh or canned fruit and milk/ OR,
– Buckwheat porridge with dried fruit and 1% milk
– Gluten-free bread with margarine and jelly, honey or peanut butter.
– Tea or coffee
Lunch
– 2 oz roasted chicken breast/any lean meat
– 2 slices gluten free bread
– 1 cup mixed salad
– 1/2 cup carrot sticks
– 1/2 cup bell pepper slices
– 1 medium apple, or 1/2 cup yogurt (check ingredients)
– Water, fruit juice, 1% milk, iced-tea or coffee
Dinner
– 3 oz broiled pork chop
– 1 cup basmatic rice/rice noodles
– 1/2 cup green beans/stir-fry vegetable mix
– Frozen fruit with gluten-free custard or ice cream
– Glass of wine, fruit juice, or water
Snack Suggestions
– Dried fruit and nuts
– Gluten-free rice crackers with cheese and tomato
– Gluten-free biscuits
– Low-fat microwave popcorn
– Fresh or frozen fruit
– Yogurt (check ingredients)
