Gluten Free Diet Plan For Beginner: Meals Ideas And Tips

Snehil Sharma

Snehil Sharma
Feb 2023

2 min read
Gluten Free Diet Plan

Table of content

Is following a gluten free diet plan the right choice for you? Do you keep asking yourself such questions? Well, no dietitian will recommend you follow a gluten free diet until and unless you have a medical reason. So, this gluten free plan for beginners will help you get some ideas for hearty gluten free meals for a whole day.

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What Is A Gluten Free Diet?

Gluten is a protein that is commonly found in grains such as barley, rye, and wheat. So, the consumption of gluten can be harmful to people who are suffering from diseases like celiac disease (which results in damage to the intestinal lining and causes diarrhea, fatigue, weight loss, bloating, and anemia). Thus, people with such conditions are recommended to follow a gluten free diet plan.

Additionally, a gluten free diet plan claims to improve health, energy, and weight loss efforts.

Gluten Free Diet Plan: Foods to Avoid

It can be difficult to eliminate gluten entirely from your diet. Gluten is a very common food ingredient that is added to foods and beverages and wheat is the main source of gluten in the diet. So, wheat-based products include:

  • wheat bran
  • wheat flour
  • durum
  • kamut
  • semolina

There are other sources of gluten as well, such as:

  • barley
  • rye
  • triticale (a hybrid crop that combines wheat and rye)
  • malt
  • brewer’s yeast

So, below, is a list of some food items that may have ingredients containing gluten added to them:

  • Bread: all wheat-based bread
  • Pasta: all wheat-based pasta
  • Cereals: most types of cereal (unless labeled gluten free)
  • Baked goods: pastries, cakes, muffins, cookies, and bread crumbs
  • Snack foods: packed foods, candy, muesli bars, crackers, roasted chickpeas, nuts, and chips.
  • Sauces: tomato, soy sauce, mayonnaise, marinades, salad dressings
  • Beverages: beer and other flavored alcoholic beverages
  • Other items: pizza, broth (unless labelled gluten free).

Thus, the simple way to avoid gluten free food is to stop eating processed food. So, did you know oats are naturally gluten free? However, oats are often contaminated with gluten, because they might be processed in the same factory as wheat-based foods.

What To Eat And Drink On A Gluten Free Diet Plan

There are a number of gluten free options that will allow us to enjoy healthy and delicious meals. The following list of food items is naturally gluten free:

  • Meat, Fish, and Poultry: Any types, only if not battered or coated.
  • Eggs: egg whites, whole eggs, and egg yolks
  • Dairy: unflavored dairy products, including simple milk, yogurt, and cottage cheese (homemade).
  • Fruits: melons (musk melon, watermelon, etc.), berries, pineapples, peaches, pears, bananas, oranges, etc.
  • Vegetables: onions, broccoli, peppers, tomatoes, mushrooms, carrots, potatoes, etc.
  • Grains: rice, corn, millets, arrowroot, quinoa, rice, buckwheat, amaranth, teff, and oats (if labeled gluten free).
  • Starches and flours: roasted chickpeas, potato flour, soy flour, cornstarch, corn flour, almond flour, coconut flour
  • Nuts and seeds: chia seeds, almonds, walnuts, flax seeds, pistachios, cashews, etc.
  • Spreads and oils: olive oils, butter, vegetable oils, coconut oil, margarine, etc.
  • Herbs and spices: oregano, rosemary, cilantro, black pepper, turmeric, oregano, thyme, parsley, etc.
  • Beverages: except beer and most other beverages (unless labeled gluten free).
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Health Advantages of a Gluten Free Weight Loss Diet Plan

A gluten free weight loss diet plan has many health benefits, especially for an individual who has a gluten-related disorder. So, let’s have a look:

Health Advantages of a Gluten Free Weight Loss Diet Plan

1. Relieve Digestive Symptoms

Most people try a gluten free diet to treat digestive issues. This includes many symptoms, such as:

  • Bloating
  • Gas
  • Diarrhea or constipation
  • Fatigue

In various studies, research shows that following a gluten free diet plan can aid in easing digestive symptoms in people who all have celiac disease (it is a chronic immune disorder triggered by gluten ingestion). So, it results in damaging the intestinal lining and causes diarrhea, weight loss, fatigue, bloating, and anemia).

2. Reduce Chronic Inflammation

Inflammation is a natural process that helps the body treat and heal internal infections. When this inflammation gets out of hand and lasts for weeks, months, or even years in your body, it is called chronic inflammation. This may lead to various health problems in the long run.

However, a gluten free diet can help reduce chronic inflammation in people who are suffering from celiac disease. It can reduce markers of inflammation, like antibody levels, and also aid in treating gut damage caused by gluten-related inflammation.

3. Boost Energy

People suffering from the celiac disease often feel tired. Also, they may experience “brain fog,” which is characterized by memory loss and difficulty focusing.

All these symptoms may occur due to the deficiency of nutrients caused by the dysfunctionality of the gut. such as an iron deficiency in the human body, which leads to anemia, which is common in celiac disease.

Do you know people with celiac disease who experience significantly more fatigue than those without celiac disease?

In many different studies, it has been proven that including or following a gluten free diet is effective in reducing fatigue in the body.

4. Lose Weight

Basically, following a gluten free diet plan may lead to losing weight. So, the reason behind this is that it eliminates many high calories from processed foods that are replaced with lean protein, and fresh, seasonal fruits. Always avoid processed gluten free foods in your diet because they can quickly add a lot of calories.

Gluten Free Vegetarian Diet Plan

So, let’s have a look at how gluten free vegetarian diet plan looks like:

Breakfast (8:00-8:30AM)Utappam 1 + 1 tbs green chutney.
Mid-Meal (11:00-11:30 AM)1 Lemon
Lunch (2:00-2:30 PM)1 cup rice+ Soy bean curry1/2 cup+ Daal 1/2 cup + small cup low fat curd.
Evening (4:00-4:30 PM)Green Tea 1 cup + Mur-mure chat (1/2 cup)
Dinner (8:00-8:30 PM)2 Ragi roti + Baked Pumpkin (1/2 cup)

Monday Meal:

Breakfast (8:00-8:30AM)Mix veg Poha 1 cup
Mid-Meal (11:00-11:30 AM)1 cup Pomegranate
Lunch (2:00-2:30 PM)1 cup rice + lady finger curry 1/2 cup
Evening (4:00-4:30 PM)Carrot strips n Cucumber (1/2 cup)
Dinner (8:00-8:30 PM)2 Ragi Roti + MashedPotato (1/2 cup)

Meal For Tuesday:

Breakfast (8:00-8:30AM)Vegetable Oats Upma 1 cup
Mid-Meal (11:00-11:30 AM)1 Orange
Lunch (2:00-2:30 PM)1 cup rice + 1/2 cup Kidney beans curry+ Snake guard sabji 1/2 cup.
Evening (4:00-4:30 PM)Green Tea 1 cup + Almonds (4) + Cashews (4)
Dinner (8:00-8:30 PM)2 Ragi Roti + Stuffed Bell peppers (1/2 cup)

Wednesday Meal:

Breakfast (8:00-8:30 AM)2 Besan chila+ Green chutney
Mid-Meal (11:00-11:30 AM)1 cup Grapes
Lunch (2:00-2:30 PM)Veg pulav rice 1 cup+ 1/2 cup Low fat curd.
Evening (4:00-4:30 PM)Green Tea 1 cup + Mur-mure chat (1/2 cup)
Dinner (8:00-8:30 PM)2 Ragi Roti + Bottle Gourd curry (1/2 cup)

Thursday Meal:

Breakfast (8:00-8:30 AM)2 Idli(rice) + Sambar 1/2 cup + Tomato Chutney
Mid-Meal (11:00-11:30 AM)2 Chikus
Lunch (2:00-2:30 PM)1 cup brown rice+1/2 cup salad + 1/2 cup any curry
Evening (4:00-4:30 PM)Carrot strips and Cucumber (1/2 cup)
Dinner (8:00-8:30 PM)2 Ragi Roti + Seasonal Vegetables (1/2 cup)

Friday Meal:

Breakfast (8:00-8:30AM)1 Moong dal chila + Tomato chutney.
Mid-Meal (11:00-11:30 AM)1 Lemon juice (nimbu pani)
Lunch (2:00-2:30 PM)1 cup rice+ 1/2 cup Daal+ Palak sabji 1/2 cup+ 1/2 cup low fat curd.
Evening (4:00-4:30 PM)Green Tea 1 cup + soaked Almonds (4) + Cashews (4)
Dinner (8:00-8:30 PM)2 Ragi Roti + Baingan Bharta (1/2 cup)

Saturday Meal:

Breakfast (8:00-8:30 AM)1 Rice dosa + Potato masala 1/2 cup
Mid-Meal (11:00-11:30 AM)Watermelon 1 cup or any other seasonal fruit
Lunch (2:00-2:30 PM)Veg Biriyani 1 cup +1/2 cup raita.
Evening (4:00-4:30 PM)Aloo chat (1/2 cup) (not spicy)
Dinner (8:00-8:30 PM)2 Ragi Roti + Stuffed Karela (1/2 cup) or any other seasonal vegetable

Please note: So, All the recipes mentioned above are available on the Fitelo Recipe Page.

Gluten Free Diet For Weight Loss

The popularity of gluten free diets for weight loss is increasing drastically around the world. So, it is believed that this diet plan for weight loss is real and can promote healthy weight loss.

But how much of this claim is true?

When a person decides to opt for a gluten free diet, they have to give up any kind of food that contains gluten as an ingredient. For example, it could be sauces, food additives, or staple foods such as wheat and so on. Thus, in many cases, the person can no longer enjoy bread, desserts, or processed foods.

Initially, the person loses a good amount of weight by cutting these foods out of their diet, as these food products have high calories. Every time, they have to keep a watch or practice reading food labels before buying anything from the market.

Moreover, there should be one person who has to keep tabs on the portions the patient eats. Because no matter what diet you are following, if you cannot control your portions, you will gain weight.

A Word From Fitelo On Gluten Free Diet Plan

Gluten is an important protein form and should not be removed from a regular diet. If someone is not suffering from gluten sensitivity or any gluten-related disease, they should give careful thought to whether a gluten free diet would be right for them or not. But if you are, then consult your dietitian and ask them to provide you with gluten alternatives to help supplement your nutritional needs.

A Successful Weight Loss Story Of A Homemaker

An inspiring story of Kawalpreet, a homemaker who was diagnosed with thyroid disease. Going through this medical condition has made her weight loss journey a challenging one. With this concern, she contacted Fitelo, and our expert dietitians understood her problems and provided her with a customized diet plan. So, let’s take a look at her story and see how she lost 14 kg in 90 days. 

Frequently Asked Questions

Q: What Is A Gluten Free Diet?

Ans: A gluten free diet involves excluding foods that contain the protein gluten, including wheat, rye, and barley. 

Q: Can You Eat Rice On A Gluten Free Diet?

Ans: Following a gluten free diet doesn’t mean not eating any carbohydrates, but this isn’t the case. Lots of foods that contain carbs, such as potatoes, rice, and beans, don’t contain gluten.

Q: What Do You Eat On A Gluten Free Diet?

Ans: So, there are several naturally gluten free foods that can be incorporated into a healthy diet, including:

  • Fruits and vegetables
  • Eggs
  • Beans, seeds, legumes, and nuts in their natural, unprocessed forms
  • lean, non-processed meats, fish, and poultry.
  • Low-fat dairy products

Q: What Is Gluten Free Breakfast?

Ans: Gluten free meal ideas – so, here is the list of breakfast:

  • Gluten free cereal with milk, dry fruits, and nuts with milk or fresh fruit.
  • Warm scrambled eggs, chopped tomato, and homemade melted cheese.
  • Cream of rice cereal with chopped almonds and milk.

Q: Do Bananas Contain Gluten?

Ans: Bananas (in their natural form) are gluten free.

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Fun Fact

Did you know white butter is a superfood? So, are you interested in finding out how? Click here to find out the answer to this question.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Always seek advice from a doctor/dietitian before starting if you have any concerns.

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