Gluten Free Diet Meal Plan for Weight Loss : A Beginners Guide

Today, I am going to tell you about the Gluten free diet meal plan for beginners. This gluten-free diet is used widely to lose weight easily. This is one of the popular diets in the world. Okay ! first, let me tell you about the basics of Gluten free diet.

What Is Gluten Free Diet?

Gluten free is a diet, which actually eliminates a special kind of a protein called “Gluten” in a normal diet that is taken in every day.

This diet plan is generally prescribed for people who are susceptible to rustic wheat allergies, several autoimmune disorders caused due to the excess of “gluten content” in the diet.

Generally, “Gluten-free Diet” is prescribed for all the age groups; however there are no proofs for the above statement.

Gluten free diet meal plan


A very important disease to be noted here is the causes and effects of celiac disease”.

Now, Why Is This Disease So-Called “CELIAC DISEASE” Refers To?

Let’s understand what a “celiac disease” is first. It is a rare, autoimmune disease, which causes the body or the organs of your body to react ‘negatively’ to the ‘gluten’ present in the food that is consumed.

It directly takes a toll on the small intestine and affects its wall, leading to the destruction of useful “villi” organisms (that is useful for digestion).

This disease is thus a “Chronic” disease which affects the metabolism for a longer period of time.

As many as one in 141 Americans have celiac disease, although most remain undiagnosed.[1]

On an average in the present day era, the “excessive gluten” condition affects 5 to 10% of the people throughout the world, out of which the adult suffers the most.[2]

Since there are no specific symptoms for this disease, you cannot judge or you cannot come to a conclusion that you suffer from “Celiac disease”. Hence taking utmost cautions is essential to escape from this disease.

If you generally ask about the “causes of this disease” it is simply, the “gliadin” component present in the gluten rich food items.

Why Is Gluten Free Diet So Popular?

The other name for this Gluten Free diet is “The Celebrities Diet”

One probable reason may be a large number of advertisements and celebrities endorsing these ads, such as “Miley Cyrus”. But there is a reason apart from the above mentioned one.

Even Victoria Beckham and Gwyneth Paltrow too loved the Gluten free after they got desired weight loss results from it!

People generally prefer this diet, because they believe that it helps to reduce weight effectively and wrongly presume that they are highly sensitive to gluten.

However, evidence from the university of Rochester shows that gluten-free diet is never a healthy way of reducing weight and improving sensitivity or immunity to gluten for children especially.

Diet Plan For A Gluten-Free Life!

Hope you are searching for a staple diet plan for a gluten free life. For this, you don’t have to look for a number of websites, scratch your head, or consulting people or dieticians.

Creating a gluten-free life lies in your hands.

Formal Diet Plan

  • Follow a regular strict diet, which should include at least 2 to 3 fresh fruits.
  • It is necessary to at least include Fish or Meats (if you are a non-vegetarian) include Potatoes and other leafy vegetables (if you are a vegetarian).
  • Pseudocereals like Quinoa, China seeds, etc. (These are generally endemic to our country and they are a little costlier than every other cereal due to its rare availability) should be included in the regular diet.
  • Avoiding Bread, Jams and Butter is advisable, as they are instant gluten supplying food items.
  • People who are habituated to drinks (beverages) and alcohols can opt for a gluten-free beer items.
  • Foods such as Maize, Wheat, Barley, Millets need to be avoided, as they include gluten in excessive amount.
  • Always look out for a “Gluten free tag” in food items like Oats, Corn flakes, Ketchup, Sauces, Chocolates, etc.
  • Avoid tablets that contain excessive gluten content. In the case of Vitamin Tonics like Mumfer, Heptaglobine, Liver–52, look out for a Gluten free tag, as the tonics may contain gluten in the form of vitamin supplements.

We already covered 10 best foods for weight loss and get rid of obesity. As a step to create a disease free world, I strongly recommend you to follow these eight tips seriously.

A Perfect Gluten-free Diet Meal Plan


Breakfast: Simple eggs or scrambled eggs with mushroom, avocados.
Lunch : A Gluten free wrap with turkey and spinach leaves.
Dinner: Grilled ocean trout with salad of rocket, fennel and ruby grapefruit
Snacks: Vegetable sticks with a supplement of any of the food item mentioned above.
Energy Drinks: 150ml cucumber, celery, and carrot juice

DAY 2 

Breakfast: Some pancakes with berries and maple leaf syrup.
Lunch: Roasted beetroot, pumpkin, and goat’s cheese.
Dinner: Mushroom, chicken, spinach, and peanuts(Roasted or dry)
Snacks: 1 boiled egg, mandarin.
Energy Drinks: 1 cup almond milk with a pinch of cinnamon or pepper.


Breakfast: Roasted Omelette with mushroom and spinach leaves.
Lunch: Edamame beans, miso soup, and yogurt.
Dinner: Chicken and cannellini bean casserole with quinoa extracts.
Snacks: Gluten free muffin
Drinks: 200 -250 ml beetroot, carrot, and ginger juice


Breakfast: Rice Chex and banana.

Lunch:  Green salad (with chickpeas) and balsamic vinaigrette dressing
Dinner:  Baked chicken breast, mashed potatoes, and roasted veggies
Snacks: Cheddar cheese slices and an apple
Drinks: 200 ml of Apple juice.


Breakfast: Cinnamon Chex and Honey
Lunch: Salad or fresh fruit and a Baked Gluten-free Bread.
Dinner: Simple servings of Meat with some pepper.
Snacks: A fried or a Poached Omelette.
Drinks: A cucumber juice of sufficient quantity.


Breakfast: Beans, seeds, and nuts.
Lunch: Fresh meat and grilled Chicken.
Dinner: Gluten-free Flours such as rice, soy, corn, potatoes(mashed).
Snacks: Gluten free Tortilla chips or Potato Chips.
Drinks: A carrot juice of sufficient amount.


Breakfast: Flax and Apple Raisin Oatmeal
Lunch: Grilled Chicken and Blueberry Salad.
Dinner: Spicy Potato and Chickpea Stew.
Snacks: Mini Desserts.
Drinks: A Strawberry juice or its Extracts of sufficient quantity.

If you follow the above 7 days Gluten free diet meal plan religiously, you can lose weight easily.

How do you rate the food as “Gluten rich” and “Gluten-free”?

This is the frequently asked question by you, as a reader. The best answer would be the food labeling given according to CAIS (Codex Alimentarius International Standards).

A “perfect gluten free” diet will be defined as a diet which contains 20-30 ppm (parts per million) or 20-30 mg per kg gluten content.

The other essential criteria are:

  • The composition of the ingredients.
  • The way of processing.
  • The way of removing the gluten content.
  • Preservatory methods.
  • Packaging methods adopted, etc.

A perfect “gluten free diet” involves the best techniques adopted in the above-mentioned criteria.

Hence, I sincerely recommend you to just surf about the products before buying it.

Conventions followed in different countries

Now you may ask whether all the above-mentioned criteria is followed in all food items?

Well! My answer is absolutely a big “NO” because even God cannot create a perfect gluten free diet according to the given criteria.

It is the organizations like WHO follow different standards, according to different countries.

Countries like United States, Australia, Brazil, Russia, and Canada follow a strict convention of labeling the gluten-free food items.

Whereas countries like Singapore, Malaysia, India, Philippines generally negotiate a little, as some of the “gluten rich” foods serve as a staple medium of their daily intake.

But generally, weight loss programs involves avoiding “gluten rich” foods strictly in all these countries.

How to recognize whether a “food item” or a “recipe” purchased in a supermarket is gluten free?

This is also an ‘FAQ’ commonly asked by the people. As readers, one thing you must clearly understand. Today a lot of products are misinterpreted by the common people due to the “Flowery Language and colorful pictures” used on the packaging over.

Point 1: A product (nowadays) is given a minimum of 100-200 ads with all celebrities endorsing it.

Point 2: The packaging covers of a burger or a sandwich contains “Super food and a Healthy food” on it, which is obviously a ‘sarcastic phrase’ as all buyers know it. It is the cover that makes you addicted rather than the content inside it nowadays.

Therefore, it is necessary to look out for the CAIS (Codex Alimentarius International Standards) details and criteria, packaging methods, its downstream processing methods, etc.

You can also follow the other popular weight loss diets such as Dr. Atkins Low carb diet and Paleo diet meal plan to lose your weight. Even juices can help you to lose weight.

Hence, lead a healthy life, by following the Gluten free diet meal plan, tips, and the suggestions given in this article.


  1. Rubio-Tapia A, Van Dyke CT, Lahr BD, et al. Predictors of family risk for celiac disease: a population-based study.Clinical Gastroenterology and Hepatology. 2008;6(9):983–987.
  2. Rubio-Tapia A, Ludvigsson JF, Brantner TL, Murray JA, Everhart JE. The prevalence of celiac diseases in the United States. American Journal of Gastroenterology. 2012;107(10):1538–1544.

About the author

Anantha Krishnan

Anantha Krishnan is a well known Consultant. He is trained in the Advanced Integrated Meta-Medicine & Meta-Healing, Relationships, Parenting, Clinical Hypnotherapy, Health issues, Diet and Nutrition.
His main goal is to make people understand the simplest of scientific things and provide valuable information about health to every members of the world through his writing.

Leave a Comment

Powered by