Gluten-Free Eating Plan

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.


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


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


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)


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