7 Day Gluten Free Diet Plan For Beginners With Meal Ideas And Tips

Feeling sluggish or dealing with bloating? A gluten free diet plan might just be the change that your body needs! Did you know that around 1 in 100 people worldwide are affected by celiac disease, and countless others experience gluten sensitivity?

So, whether you have recently been diagnosed with gluten intolerance or simply want to explore a healthier lifestyle, adopting a gluten-free diet can be a smart choice for your overall well-being. 

This blog post will guide you through a 7-day gluten-free meal plan with what foods to consume and avoid for best results. So, let’s begin!

What Is A Gluten-Free Diet?

A gluten-free diet is a nutritional plan that excludes gluten, a group of proteins found in wheat, barley, rye, and their derivatives. While this diet is medically essential for people with celiac disease or gluten sensitivity, many individuals adopt it for its potential health benefits, such as improved digestion and reduced inflammation. 

Understanding Gluten And Its Impact On Health

Gluten is responsible for the elasticity of dough and the chewy texture of bread. While gluten is harmless to most of us, but, it can cause severe health issues for some people:

1. Celiac Disease: An autoimmune disorder where consuming gluten damages the small intestine, leading to nutrient malabsorption.
2. Non-Celiac Gluten Sensitivity: Symptoms like bloating, diarrhea, and fatigue occur without the autoimmune response.
3. Wheat Allergy: An allergic reaction to proteins in wheat, including gluten.

Eliminating gluten can reduce symptoms for affected people, improving gut health, energy levels, and overall quality of life.

Who Should Follow A Gluten-Free Diet?

• People with Celiac Disease: This diet is non-negotiable to prevent intestinal damage and related complications.
• Individuals with Gluten Sensitivity: Even without a celiac diagnosis, avoiding gluten can reduce uncomfortable symptoms.
• People with Wheat Allergy: A gluten-free diet helps manage allergic reactions.
• Autoimmune Disorders: Some studies suggest that eliminating gluten may reduce inflammation in conditions like rheumatoid arthritis and thyroid disease.

Is A Gluten-Free Diet Beneficial For Weight Loss?

The short answer: It depends! While a gluten-free diet can aid in weight loss for some, it’s not inherently designed for shedding pounds. According to the American Diabetes Association, the gluten-free diet, popular for weight loss and improved performance, has grown significantly, with the market reaching $2.6 billion in 2012. 

1. Potential Weight Loss Reasons:

• Eliminating processed gluten-containing foods (like cookies, bread, and pasta) often reduces calorie intake.
• Increased reliance on whole, nutrient-dense foods such as fruits, vegetables, and lean proteins.

2. Potential Challenges:

• Overconsumption of gluten-free packaged foods (often higher in sugar and fat).
• Nutritional deficiencies if the diet isn’t well-balanced.

Pro Tip: For weight loss, combine a gluten-free diet with portion control, regular physical activity, and plenty of whole foods.

7 Days Sample Gluten Free Diet Meal Plan 

A research review by NIH says that the gluten-free diet (GFD) is the primary treatment for celiac disease and helps with other conditions like gluten ataxia, IBS, and IBD. 

Thus, people with such conditions should follow a gluten free meal plan. This diet also improves health, energy, and weight loss efforts. Find below a sample gluten-free diet chart for a week: 

Monday
Early Morning	1 Cup Jeera Water
Breakfast	1 Cup Mix Veg Poha
Mid-Morning Snack	1 Cup Pomegranate
Lunch	1 Cup Rice With ½ Bowl Lady Finger Curry
Afternoon Snack	1 Bowl Makhana Chat
Evening Snack	½ Cup Carrot Strips And Cucumber
Dinner	2 Ragi Roti With ½ Cup Mashed Potato
Bedtime Snack	1 Cup Warm Milk with Turmeric

Tuesday
Early Morning	1 Cup Lemon Water
Breakfast	1 Cup Vegetable Oats Upma
Mid-Morning Meal	1 Orange
Lunch	1 Cup Rice With 1/2 Cup Kidney Beans Curry And ½ Cup Snake Gourd Curry
Afternoon Snack	½ Bowl Chickpea Salad with Lemon
Evening	1 Cup Green Tea With 4 Almonds And 4 Cashews
Dinner	2 Ragi Roti With ½ Cup Stuffed Bell Peppers
Bedtime Snack	Herbal Tea

Wednesday
Early Morning	1 Cup Jeera Water
Breakfast	2 Besan Chila With Green Chutney
Mid-Morning Meal	1 Cup Grapes
Lunch	1 Cup Veg Pulao Rice With 1/2 Cup Low-Fat Curd
Afternoon Snack	2 – 3 Pieces of Dhokla made with Rice and Lentils
Evening	Green Tea 1 Cup With ½ Cup Murmure Chat
Dinner	2 Ragi Roti With ½ Cup Bottle Gourd Curry
Bedtime Snack	1 cup Warm Almond Milk

Thursday
Early Morning	1 Cup Lemon Water
Breakfast	2 Rice Idli With ½ Bowl Sambar And Tomato Chutney
Mid-Morning Meal	2 Small Chikus
Lunch	1 Cup Brown Rice With 1/2 Cup Green Salad And 1/2 Cup Potato Curry
Afternoon Snack	1 Bowl Makhana Chat
Evening	½ Cup Carrot Strips And Cucumber
Dinner	2 Ragi Roti With ½ Cup Seasonal Vegetables
Bedtime Snack	1 Cup Warm Turmeric Milk

Friday
Early Morning	1 Cup Jeera Water
Breakfast	1 Moong Dal Chila With Tomato Chutney.
Mid-morning Snack	1 Cup Pomegranate
Lunch	1 Cup Rice With 1/2 Cup Daal And ½ Cup Palak Sabji With 1/2 Cup Low-Fat Curd.
Afternoon Snack	½ Bowl Chickpea Salad with Lemon
Evening	1 Cup Green Tea With 4 Soaked Almonds And 4 Cashews
Dinner	2 Ragi Roti With ½ Cup Baingan Bharta
Bedtime Snack	1 Cup Warm Almond Milk

Saturday
Early Morning	1 Cup Lemon Water
Breakfast	1 Rice Dosa With ½ Cup Potato Masala
Mid-Morning Meal	1 Cup Watermelon Cubes
Lunch	1 Cup Veg Biryani With 1/2 Cup Low-Fat Curd
Afternoon Snack	2 – 3 Pieces of Dhokla made with Rice and Lentils
Evening	½ Cup Non -Spicy Aloo Chat
Dinner	2 Ragi Roti With ½ Cup Stuffed Karela Or Any Other Seasonal Vegetable
Bedtime Snack	1 Cup Warm Turmeric Milk

Sunday
Early Morning	1 Cup Jeera Water
Breakfast	Veg Utappam (Made With Rice And Lentils) With Coconut Chutney.
Mid-Morning Meal	1 Apple
Lunch	1 Cup Rice With  ½ Cup Soy Bean Curry1, ½ Cup Daal 1/2 Cup And Small Bowl Low Fat Curd.
Afternoon Snack	Sprouts Salad
Evening	1 Cup Green Tea 1 Cup With A Small Bowl Of Murmure Chat
Dinner	2 Ragi Roti With ½ Bowl Baked Pumpkin
Bedtime Snack	Herbal Tea

Moreover, always read labels carefully when purchasing packaged goods to ensure they are certified gluten-free. This is a sample diet plan, you can also connect with a dietician to get a customized diet chart. 

Additionally, with some creativity and preparation in the kitchen, you can enjoy delicious meals throughout the week while adhering to your gluten-free lifestyle!

Common Indian Foods That Contain Gluten

In India, many traditional foods use wheat, so it’s important to be aware of hidden gluten sources when following a gluten-free diet plan. Here’s a breakdown of some common gluten-containing foods in an Indian diet.

Wheat-Based Staples (Roti, Paratha, Bread, Etc.)

1. Roti: A classic in Indian homes, roti uses wheat flour, making it one of the primary sources of gluten.
2. Paratha: Another beloved dish, typically made with whole wheat flour and often stuffed with fillings like potatoes or paneer.
3. Bread: The commonly found bread in many Indian households, is usually made from refined wheat flour and contains gluten.
4. Naan: It is a popular side dish in Indian cuisine often found at restaurants, is made from wheat flour and cooked in a tandoor.
5. Pasta and Noodles: These items are typically made from durum wheat, so they are not gluten-free.

For people on a gluten-free diet, it’s important to avoid these wheat-based staples and find better alternatives.

Hidden Sources Of Gluten In Indian Diet (Sauces, Spice Mixes, Etc.)

Gluten can sneak into Indian dishes in unexpected places, especially in processed foods or restaurant meals. Here are some sources of hidden gluten:

1. Sauces and Gravies: Many gravies and sauces, including those used in popular dishes like butter chicken or paneer tikka masala, may contain wheat flour (maida) as a thickening agent.
2. Spice Mixes: Some commercially prepared masalas, curry powders, or spice blends may contain gluten as a filler or stabilizer.
3. Processed Snacks: Packaged snacks like samosas, kachoris, or chaat items often contain wheat flour.
4. Packaged Dals: Some pre-mixed dal packets may contain gluten as a stabilizer or thickening agent.

It’s important to read labels carefully and opt for gluten-free or homemade versions of these foods whenever possible.

How To Identify Gluten In Packaged Foods?

When shopping for packaged foods, the key is to look for certain labels and ingredients that indicate the presence of gluten. Here’s how you can identify it:

1. Read Ingredient Labels: Look for wheat, barley, rye, or any of their derivatives like wheat germ, wheat starch, or malt.
2. Look for “Gluten-Free” Labels: In many countries, products that are certified gluten-free will carry a clear “gluten-free” label, which makes it easier to find safe options.
3. Watch for Cross-Contamination: Processing facilities that also handle gluten-containing foods can contaminate a product with gluten, even if it doesn’t explicitly list wheat.
4. Be Wary of Additives: Some processed foods may list gluten-containing ingredients under names like “modified food starch” or “hydrolyzed wheat protein.”

Tip: When you are in doubt, choose whole, unprocessed foods like fruits, vegetables, and lean meats. These are naturally gluten-free and reduce the risk of consuming hidden gluten.

Best Indian Gluten-Free Grains And Alternatives

When you are following a gluten-free diet plan, it’s important to include naturally gluten-free grains and flour in your meals. In India, we have a variety of traditional grains and flours that are naturally gluten-free. Here are some options you can consider:

Natural Gluten-Free Grains (Jowar, Bajra, Ragi, etc.)

1. Jowar (Sorghum): Jowar is a highly nutritious, gluten-free grain rich in fiber, iron, and antioxidants. It’s great for making rotis, porridge, or even snacks.
2. Bajra (Pearl Millet): A staple in many Indian homes, Bajra is a great gluten-free grain that’s high in magnesium, iron, and fiber. It’s most commonly a part of making rotis, khichdi, or khakra.
3. Ragi (Finger Millet): Ragi is another fantastic gluten-free grain, packed with calcium, iron, and fiber. It’s ideal for making dosas, idlis, or even ragi porridge.
4. Rice: Rice is naturally gluten-free and forms the base of many Indian meals, such as biryanis, pulao, or simple rice and dal.
5. Quinoa: Although not native to India, quinoa has become popular as a gluten-free alternative due to its high protein content and versatility in dishes like salads or as a rice substitute.

These gluten-free grains are not only delicious but also full of health benefits. They can be used in various recipes, giving you a variety of textures and flavors without compromising on nutrition.

Healthy Gluten-Free Flours & Their Uses

1. Besan (Chickpea Flour): Besan comes from ground chickpeas and is a staple in Indian cooking. It’s perfect for making gluten-free pakoras, cheelas, and batters for frying.
2. Rice Flour: Rice flour is commonly a part of Indian gluten-free recipes like dosa, idli, and even in the preparation of sweets like modak.
3. Corn Flour (Cornstarch): Corn flour is a versatile gluten-free option. It is in gravies, soups, and even make crisp fried snacks.
4. Almond Flour: Although not traditionally Indian, almond flour is a great gluten-free option that can be used in baking gluten-free cakes, and cookies, or as a coating for fried food.
5. Tapioca Flour (Sabudana Flour): Often used in fasting food preparations, tapioca flour is great for making flatbreads, puddings, and snacks like sabudana khichdi.
6. Millet Flour (Bajra or Jowar Flour): Millet flour can be used to make gluten-free flatbreads (rotis) or as a base for pancakes and muffins.

Indian Gluten-Free Snacks And Street Food Alternatives

Indian cuisine is known for its rich and diverse street food culture, but many of these snacks traditionally use gluten-rich ingredients like wheat flour. However, there are several gluten-free alternatives that can be enjoyed guilt-free:

1. Kachori (with gluten-free flour): Traditional kachoris are made from wheat flour, but you can make a gluten-free version by using besan or rice flour as the base.
2. Dhokla: This savory steamed snack made from fermented rice and chickpea flour (besan) is naturally gluten-free and delicious.
3. Sabudana Khichdi: Made from tapioca pearls, sabudana khichdi is a gluten-free, savory dish typically enjoyed during fasts but perfect for any time of the day.
4. Pesarattu: The Pesarattu recipe is a gluten-free pancake made from green gram (moong dal) batter, perfect for breakfast or a light snack.
5. Rice-Based Snacks: Dishes like puffed rice or murmura can be used to make gluten-free snacks such as bhel puri. Just ensure to avoid any wheat-based additions.
6. Fruit Chaat: A healthy gluten-free street food alternative, fruit chaat is made with seasonal fruits, spices, and a sprinkle of black salt.

With these gluten-free snacks and street food alternatives, you no longer have to miss out on the bold and exciting flavors of Indian cuisine. By getting creative with gluten-free grains, flour, and ingredients, you can easily enjoy delicious and healthy alternatives to your favorite snacks!

Consulting a registered dietitian with expertise in gluten-free diets can also help you manage the complexities of gluten-free eating and achieve your fitness goals.

Gluten Free Recipes From Fitelo’s Kitchen

Try out these delicious and healthy gluten-free recipes from Fitelo:

1. The Gluten-Free Porridge Recipe

Enjoy a hearty bowl of Gluten-Free Porridge made from nutritious finger millet, which is perfect for a wholesome and healthy breakfast. Additionally, it is high in fiber, protein, and essential vitamins and minerals, making it a great source of energy to fuel your morning activities.

Easy Gluten Free Porridge Recipe For Breakfast You Must Try

2. Gluten-Free Green Appe Recipe

Green Appe, also known as Paniyaram or Paddu, is a South Indian snack made from moong dal sprouts and urad dal (black gram) batter. Moreover, it’s a delightful, gluten-free dish and a perfect snack for any occasion.

Snack Smarter With Gluten Free Green Appe Recipe

Tips For Maintaining A Gluten-Free Lifestyle In India

Living gluten-free in India can be a challenge, but it’s entirely possible with some planning and awareness. Therefore, here are some helpful tips for living a gluten-free lifestyle in India:

• Eating Out – How to Find Safe Gluten-Free Options? When eating out, always ask about how dishes are prepared and request gluten-free alternatives like rice or vegetables. Many restaurants in India offer gluten-free options, but it’s essential to double-check for hidden gluten in sauces, gravies, or breaded foods.
  
• Budget-Friendly Gluten-Free Grocery Shopping Firstly, look for naturally gluten-free foods like fruits, vegetables, lentils, and rice, which are affordable staples in Indian households. Additionally, consider shopping at local markets or bulk stores to save on gluten-free grains, flour, and packaged snacks.
  
• Meal Prepping & Storage Tips To save time during the week, cook large batches of gluten-free meals in advance and store them in airtight containers. Additionally, using resealable bags and proper storage techniques helps preserve the freshness of gluten-free grains, snacks, and leftovers.

Conclusion

In short, a gluten-free diet excludes gluten, a protein found in wheat, barley, rye, and their derivatives. This diet is essential for individuals with celiac disease or gluten sensitivity, but others adopt it for benefits like improved digestion and reduced inflammation.

Understanding Gluten And Its Impact On Health

Gluten provides elasticity in dough and the chewy texture of bread. While it’s harmless to most, it can cause severe health issues for some with:

• Celiac Disease
• Non-Celiac Gluten Sensitivity
• Wheat Allergy

Who Should Follow A Gluten-Free Diet?

• People with Celiac Disease
• Individuals with Gluten Sensitivity
• People with Wheat Allergy
• Autoimmune Disorders

Is a Gluten-Free Diet Beneficial For Weight Loss?
While not designed specifically for weight loss, a gluten-free diet can aid in shedding pounds for some due to:

1. Less calorie intake by eliminating processed gluten-containing foods.
2. More consumption of nutrient-dense foods like fruits, vegetables, and lean proteins.

7 Days Sample Gluten-Free Diet Meal Plan
A sample meal plan for a week includes a variety of meals, such as Jeera Water, Ragi Roti, Vegetable Oats Upma, and different curries. This ensures balanced nutrition while also maintaining a gluten-free diet.

Common Indian Foods That Contain Gluten

• Wheat-Based Staples: Roti, Paratha, Bread, Naan, and Pasta.
• Hidden Sources of Gluten: Sauces, spice mixes, processed snacks, and packaged dals may contain gluten.

How To Identify Gluten In Packaged Foods?
Firstly, look for ingredient labels that mention wheat, barley, rye, or their derivatives. Additionally, always check for “gluten-free” labels, and be cautious of cross-contamination or additives that may contain gluten.

Best Indian Gluten-Free Grains And Alternatives

• Jowar (Sorghum)
• Bajra (Pearl Millet)
• Ragi (Finger Millet)
• Rice
• Quinoa

Healthy Gluten-Free Flours & Their Uses

• Besan (Chickpea Flour)
• Rice Flour
• Corn Flour
• Almond Flour
• Tapioca Flour (Sabudana)
• Millet Flour

Indian Gluten-Free Snacks And Street Food Alternatives

• Kachori (using gluten-free flour)
• Dhokla
• Sabudana Khichdi
• Pesarattu
• Rice-Based Snacks
• Fruit Chaat

Harbir’s Transformation: Lost 15 Kgs Within 150 days!

Harbir, a 22-year-old, struggled with her weight, making her appear older than her age and affecting her confidence. Fitelo stepped in to help. 

We customized a diet plan with minimal cooking, including outside eating options, ensuring Harbir didn’t miss out on her social life. Read her transformation story to know how Harbir lost an impressive 15 kgs in just 150 days with Fitelo.

Harbir’s Weight Loss Success Story

Gluten-Free Banana Cake – By Dietitian Mac Singh

Make a moist and flavorful gluten-free banana cake for a guilt-free dessert. Moreover, this recipe, by dietitian Mac Singh, offers a delicious and nutritious treat for cake lovers! To learn how to make it, be sure to watch the full video!

Frequently Asked Questions

What Can You Eat On A Gluten-Free Diet? 

On a gluten-free diet, you can eat foods like fruits, vegetables, lean proteins, and gluten-free grains like rice, quinoa, and millet. Foods like gluten-free bread, pasta, and flour made from rice or chickpeas are also safe options.

What Foods Should I Avoid If I’m Gluten Intolerant?

If you’re gluten intolerant, avoid foods that contain wheat, barley, and rye, like bread, pasta, and baked goods. Processed foods with hidden gluten, such as sauces and soups, should also be avoided.

What Are Typical Gluten-Free Meals?

Typical gluten-free meals include grilled chicken with vegetables, rice, and salads. You can also enjoy gluten-free pasta, quinoa bowls, and stir-fried dishes with gluten-free sauces.

What Is A Gluten-Free Diet Chart? 

A gluten-free diet chart includes foods like fruits, vegetables, lean meats, and gluten-free grains such as rice and quinoa. It avoids foods like bread, pasta, and baked goods made with wheat, barley, or rye.

Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable and healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!

Disclaimer

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

Eat Healthy, Live Healthy. Enjoy a long, happy life.