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Sample meal plans › Gluten-free
A sample week: gluten-free
Leaves out wheat, barley, rye and anything made from them, such as most bread, pasta, crackers and beer. Naturally gluten-free whole grains like brown rice, quinoa, corn and certified gluten-free oats stand in for them.
Not medical advice. A sample week for ideas, not a meal plan made for you. Portions are as written in each recipe and are not matched to your calorie needs. If you have a health condition, food allergies, are pregnant or take medicines (especially for diabetes or blood pressure), check with your doctor or a registered dietitian before changing how you eat.
The week
Meals with a link have a full recipe below. The others are simple meals you can put together without one.
Tips
- Keep whole grains in the diet: brown rice, quinoa, corn tortillas and certified gluten-free oats.
- Check labels on broth, chili sauce, soy sauce and seasoning mixes, which can contain wheat.
- Look for the 'gluten-free' label on packaged foods.
- Unless you have celiac disease or a gluten problem, the site's evidence shows no heart benefit from avoiding gluten.
What studies found
No clear benefit. In 110,000 US adults over 26 years, eating more gluten was not linked to heart disease (0.95, not significant). Lebwohl 2017, BMJ
See what it means for your longevity score
The recipes (26)
Public-domain recipes from U.S. government agencies, reproduced with their credit lines. No endorsement by these agencies is implied.
Cranberry-Almond Breakfast Quinoa
Ingredients- ½ cup uncooked quinoa, rinsed
- ½ cup water
- ½ cup lowfat (1%) milk
- ½ teaspoon ground cinnamon
- ½ teaspoon vanilla extract
- ¼ cup dried cranberries
- ¼ cup almonds, chopped
- Add the quinoa, water, and milk to a small saucepan over high heat.
- Bring to a boil, then reduce the heat to low.
- Add the cinnamon and vanilla.
- Cover the pot with a lid and simmer until the liquid is absorbed and the quinoa is tender, about 10-15 minutes.
- Stir in the cranberries and almonds and serve warm, or chill before serving if desired.
Per serving: Calories: 260Protein: 10.5 gCarbs: 34.5 gFibre: 5.5 gFat: 8.5 gSodium: 35 mg
Lentil Soup
Ingredients- 2 Tbsp olive oil
- 2 medium carrots, diced
- 2 medium stalks celery, chopped
- 1 small yellow onion, chopped
- 2 cloves garlic, minced
- 1 tsp dried oregano
- 1 tsp dried basil
- ½ tsp ground black pepper
- 2 C dry lentils
- 1 can (14½ oz) crushed tomatoes
- 2 C vegetable broth
- 6½ C water
- In a large soup pot, heat oil over medium heat. Add carrots, celery, and onion; cook and stir until the onion is tender.
- Stir in garlic, oregano, basil, and pepper. Cook for 2 minutes.
- Stir in lentils and tomatoes, then add the vegetable broth and water.
- Cover and bring to a boil. Reduce heat and simmer for at least 1 hour or until lentils are tender.
- Store leftovers in the refrigerator and reheat on the stove or in the microwave. The soup will taste better the next day!
Per serving: Calories: 151Protein: 9 gCarbs: 24 gFibre: 7 gFat: 3 gSodium: 248 mg
20-Minute Chicken Creole
Ingredients- 12 oz boneless, skinless chicken breast, cut into thin strips
- 1 C canned whole peeled tomatoes, chopped
- 1 C chili sauce (look for lowest sodium version)
- 1½ C green bell pepper, rinsed and chopped
- 1½ C celery, rinsed and chopped
- ¼ C onion, chopped
- 1 Tbsp garlic, minced (about 2–3 cloves)
- 1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
- 1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
- ¼ tsp crushed red pepper
- ¼ tsp salt
- Cooking spray
- Spray sauté pan with cooking spray. Preheat over high heat.
- Cook chicken in hot sauté pan, stirring for 3–5 minutes. Reduce heat.
- Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
- Simmer, covered, for 10 minutes.
Per serving: Calories: 274Protein: 30 gCarbs: 30 gFibre: 4 gFat: 5 gSodium: 383 mg
Grapesicles
Ingredients- 48 green seedless grapes, rinsed
- 48 red seedless grapes, rinsed
- 6-inch wooden skewers
- Thread six grapes, alternating grape colors, onto each wooden skewer.
- Place skewers into the freezer for 30 minutes, or until frozen.
- Serve immediately.
Per serving: Calories: 83Protein: 1 gCarbs: 22 gFibre: 1 gFat: 0 gSodium: 2 mg
Summer Breeze Smoothie
Ingredients- 1 C nonfat plain yogurt
- 6 medium strawberries
- 1 C pineapple, crushed, canned in juice
- 1 medium banana
- 1 tsp vanilla extract
- 4 ice cubes
- Place all ingredients in blender, and puree until smooth.
- Serve in frosted glasses.
Per serving: Calories: 121Protein: 6 gCarbs: 24 gFibre: 2 gFat: 0 gSodium: 64 mg
Mediterranean Quinoa Salad
Ingredients- ½ cup uncooked quinoa, rinsed
- 1 cup water
- ½ medium cucumber, chopped (about ½ cup)
- ¼ cup chopped roasted red pepper or ½ cup halved cherry or grape tomatoes
- ¼ cup kalamata olives, pitted and chopped
- ½ cup chopped fresh parsley
- ¼ cup crumbled feta
- [Dressing]
- 1 tablespoon extra-virgin olive oil
- 2 tablespoons red wine vinegar
- 2 tablespoons lemon juice (about ½ lemon)
- 1 teaspoon Dijon mustard or brown mustard
- Add the quinoa and water to a medium saucepan.
- Bring to a boil, then reduce heat to maintain a simmer. Cook until the quinoa is tender, about 10-15 minutes.
- Remove the pan from the heat. Fluff the cooked quinoa with a fork and let sit to cool. You can speed up this process by spreading it on a baking sheet and putting it in the refrigerator.
- In a medium mixing bowl, make the dressing by whisking together the olive oil, vinegar, lemon juice, and mustard.
- Add the cooked and cooled quinoa, along with the cucumber, red peppers or tomatoes, olives, parsley, and feta. Toss gently to combine.
- Serve immediately, or chill before serving if desired, up to 5 days.
Per serving: Calories: 280Protein: 8.5 gCarbs: 34 gFibre: 8.5 gFat: 14 gSodium: 430 mg
Baked Salmon Dijon
Ingredients- 1 C fat-free sour cream
- 2 tsp dried dill
- 3 Tbsp scallions (green onions), rinsed and finely chopped
- 2 Tbsp Dijon mustard
- 2 Tbsp lemon juice
- 1½ lb salmon fillet, cut into 6 portions (4 oz each)
- ½ tsp garlic powder
- ½ tsp ground black pepper
- Cooking spray
- Preheat oven to 400 °F.
- Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
- Lightly coat baking sheet with cooking spray.
- Place salmon, skin side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce.
- Bake salmon fillets until each is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F).
- Serve immediately.
Per serving: Calories: 196Protein: 27 gCarbs: 5 gFibre: 0 gFat: 7 gSodium: 229 mg
Home-Style Hummus
Ingredients- 1 (15-ounce) can no-salt-added chickpeas (garbanzo beans)
- 2 garlic cloves, peeled and smashed
- 2 tablespoons lemon juice (about ½ lemon), plus more to taste if desired
- 2 tablespoons tahini (sesame seed paste)
- 1 teaspoon extra-virgin olive oil
- ¼ teaspoon ground black pepper
- ¼ teaspoon salt
- Pinch sweet or smoked paprika
- Drain the chickpeas. Reserve the canning liquid and set aside.
- Put the chickpeas in a food processor or blender.
- Add the garlic, lemon juice, tahini, oil, black pepper, salt, and half of the reserved chickpea canning liquid (about ⅓ cup).
- Puree the until very smooth, about 2-3 minutes, adding additional canning liquid as necessary to produce a thick dip.
- Add additional lemon juice to taste, if desired.
- Transfer to a serving dish (or a storage container if you’re not eating it right away). Garnish with paprika.
- Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. Can be frozen if desired.
Per serving: Calories: 90Protein: 4 gCarbs: 11 gFibre: 3 gFat: 3.5 gSodium: 80 mg
Spinach and Red Pepper Frittata
Ingredients- 1 teaspoon oil
- ½ red bell pepper, diced small
- ½ small yellow onion, diced small
- 1 (10-ounce) package frozen chopped spinach, thawed
- 8 eggs
- ¼ cup nonfat (skim) milk
- 1½ teaspoons Italian seasoning
- ½ cup shredded sharp cheddar cheese
- Preheat the oven to 375°F.
- Heat a large, oven-safe frying pan (e.g. cast-iron) over medium heat.
- Add the oil and heat until shimmering.
- Add the bell pepper and onion. Sauté, stirring occasionally, until softened, about 4-5 minutes.
- Stir in the spinach. Remove the pan from the heat.
- In a large bowl, whisk together the eggs, skim milk, and Italian seasoning.
- Add the egg mixture to the pan with the vegetables.
- Bake in the oven until golden brown and fully cooked, about 20-25 minutes.
- Sprinkle the cheese on top and let sit until melted.
- Serve warm.
Per serving: Calories: 225Protein: 17.5 gCarbs: 6 gFibre: 2 gFat: 15 gSodium: 275 mg
Zesty Black Bean Soup
Ingredients- 3 (15-ounce) cans no-salt-added black beans, drained and rinsed
- 2 cups (16 ounces) low-sodium vegetable broth
- 1 (10-ounce) can no-salt-added diced tomatoes with green chiles, drained
- 1 teaspoon ground cumin
- 1 teaspoon onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon dried oregano
- 1-2 tablespoons lime juice, to taste (about ½-1 lime)
- 6 tablespoons nonfat plain Greek yogurt, divided
- 2 tablespoons sliced scallions (green onions), divided
- In a food processor or blender, add the beans, broth, tomatoes with green chiles, cumin, onion powder, garlic powder, and oregano. Blend until fairly smooth.
- Transfer the mixture to a medium saucepan and place over medium heat.
- Bring the mixture up to a gentle simmer and let it cook until it is warmed through and the flavors have combined, about 5-10 minutes, stirring occasionally.
- Add the lime juice and stir to combine.
- Divide the soup between six serving bowls and top each with 1 tablespoon of the Greek yogurt and ½ tablespoon of the scallions.
- Serve warm, adjusting the flavor with additional lime juice as desired.
Per serving: Calories: 220Protein: 15 gCarbs: 43 gFibre: 12 gFat: 1 gSodium: 80 mg
Chicken Tikka Masala
Ingredients- 1 tablespoon canola oil
- 1 pound (16-ounces) boneless, skinless chicken breast, cut into bite sized pieces
- 1 tablespoon fresh ginger, grated (or ½ teaspoon ground ginger)
- 2 cloves garlic, minced (about 1 teaspoon)
- 1 tablespoon garam masala
- ½ teaspoon paprika
- ½ teaspoon turmeric
- ¼ teaspoon salt
- 1 (15-ounce) can no-salt added tomato sauce
- 1 cup (½ can) lite coconut milk or 6oz plain Greek yogurt
- Stove-Top: Heat medium sized pot over medium high heat. Add 1 tablespoon oil. Once hot, add chicken and sauté for 5 minutes. Add ginger, garlic, spices and salt. Sauté for another 5 minutes. Add the tomato sauce. Cover and simmer for 20 minutes. Remove from heat and stir in the coconut milk or yogurt. Serve warm.
- Instant Pot/Electric Pressure Cooker: Set to sauté mode. Add oil. Once hot, add chicken. Sauté for 5 minutes. Add ginger, garlic, spices and salt. Sauté for another 5 minutes. Add tomato sauce and stir to combine. Set to manual pressure cook for 10 minutes, then quick release. Stir in coconut milk or yogurt. Serve warm.
- Slow Cooker/Crockpot: Omit oil. Add chicken, ginger, garlic, spices, salt and tomato sauce to crockpot. Cook on high for 4 hours or low for 8 hours. Turn off, add coconut milk or yogurt. Stir to combine. Serve warm.
Per serving: Calories: 255Protein: 26 gCarbs: 9 gFibre: 2 gFat: 10 gSodium: 300 mg
Cucumber-Herb Tzatziki
Ingredients- ½ cup grated cucumber, squeezed to drain excess liquid
- ½ cup plain yogurt
- 1 tablespoon fresh mint, chopped
- 1 tablespoon fresh basil, chopped
- 1 tablespoon finely chopped garlic scapes (or 1 clove minced garlic)
- 2 teaspoons lemon juice
- 1 teaspoon extra-virgin olive oil
- Pinch salt
- Add the grated and drained cucumber to a medium mixing bowl.
- Add the yogurt, mint, basil, garlic scapes, lemon juice, oil, and salt.
- Stir to combine.
- Serve right away, or chill before serving.
Per serving: Calories: 60Protein: 3 gCarbs: 8 gFibre: 1 gFat: 2 gSodium: 130 mg
Curried Lentil and Pumpkin Soup
Ingredients- 1 tablespoon olive oil
- 1 medium onion, diced (about 1 cup)
- 2 garlic cloves, minced (about 1 teaspoon)
- 1½ teaspoons curry powder
- 1½ teaspoons ground dried ginger
- ¼-½ teaspoon cayenne, to taste
- 4 cups (32 ounces) low-sodium vegetable broth
- 1 cup uncooked brown lentils, picked through to remove any stones and rinsed
- 1 (15-ounce) can 100% pure pumpkin puree
- Heat a large pot over medium heat.
- Add the oil and heat until shimmering.
- Add the onion, garlic, curry powder, ginger, and cayenne. Cook, stirring often, until the onions are softened, about 5-7 minutes.
- Add the broth, brown lentils, and pumpkin puree. Stir to combine.
- Bring to a boil over high heat, then reduce the heat to maintain a simmer.
- Cover the pot with a lid and cook until the lentils are tender, about 20-25 minutes.
- Serve warm.
Per serving: Calories: 135Protein: 8 gCarbs: 21 gFibre: 10 gFat: 2 gSodium: 40 mg
Black Bean-Covered Sweet Potato
Ingredients- 2 medium sweet potatoes (about 6 ounces each) or 1 large sweet potato, cut in half in step 6 after cooking (about 12 ounces total)
- 1 (15-ounce) can no-salt-added black beans, drained and rinsed
- 1 medium tomato, diced (about 1 cup)
- 2 teaspoons olive oil
- ½ teaspoon ground cumin
- ½ teaspoon ground coriander
- 2 tablespoons nonfat plain Greek yogurt, divided
- 2 tablespoons chopped fresh cilantro, divided
- Wash the sweet potatoes and prick with a fork in several places. Wrap in parchment paper or a paper towel.
- Microwave the sweet potatoes on high power (default setting) until tender all the way to the center, about 7-10 minutes, flipping halfway through the cooking time.
- Set the sweet potatoes aside to cool slightly.
- Meanwhile, combine the beans, tomato, oil, cumin, and coriander in a medium microwave-safe bowl.
- Microwave the bean mixture on high power (default setting) until heated through, about 2-3 minutes.
- When the sweet potatoes are just cool enough to handle, cut a slice in each sweet potato lengthwise, just enough to open it but not to cut all the way through. Press the ends of each sweet potato to make a well in the center.
- Spoon the bean mixture into the well of each sweet potato.
- Top each sweet potato with 1 tablespoon of the Greek yogurt and 1 tablespoon of the cilantro. Serve warm.
Per serving: Calories: 230Protein: 12 gCarbs: 44 gFibre: 11 gFat: 2 gSodium: 60 mg
Greek Yogurt with Warm Berry Sauce
Ingredients- 2 cups frozen berries (unsweetened)
- 1 tablespoon lime juice
- 2 cups plain Greek yogurt (2% fat)
- Combine the frozen berries and lime juice in a small saucepan.
- Bring the mixture to a boil over medium-high heat.
- Reduce heat to medium-low to maintain a gentle simmer.
- Cook until a sauce forms and thickens, about 10-12 minutes.
- Divide the yogurt into four serving bowls.
- Top each serving of yogurt with a quarter of the sauce (about ⅓ cup).
- Serve immediately, or chill before serving.
Per serving: Calories: 130Protein: 12.5 gCarbs: 13 gFibre: 3 gFat: 3 gSodium: 40 mg
Chicken Salad
Ingredients- 3¼ C boneless, skinless chicken breast
- ¼ C chopped celery
- 1 Tbsp lemon juice
- ½ tsp onion powder
- ⅛ tsp salt
- 3 Tbsp reduced-fat mayonnaise
- Bake chicken, cut into cubes, and refrigerate.
- In a large bowl, combine the rest of the ingredients. Add chilled chicken, and mix well.
Per serving: Calories: 176Protein: 27 gCarbs: 2 gFibre: 0 gFat: 6 gSodium: 179 mg
Lemony Pan-Seared Fish with Wilted Kale
Ingredients- 1 lemon
- 1 (4-to 6-ounce) fish fillet (e.g. flounder, whiting, tilapia, salmon, tuna)
- ¼ teaspoon salt-free seasoning blend
- 1½ teaspoons chopped fresh dill (or ½ teaspoon dried)
- 1 tablespoon olive oil, divided
- 2 cups chopped or shredded kale, stems removed
- Cut the lemon in half lengthwise. Juice one of the halves into a small bowl. Cut the other half into four wedges. Set the lemon juice and lemon wedges aside.
- On a clean plate or other surface (e.g. cutting board), pat the fish dry with paper towels, then season it evenly on both sides with the seasoning blend and chopped dill.
- Preheat a nonstick skillet over medium-high heat.
- Add ½ tablespoon of the oil to the pan.
- Add the fish and cook on the first side until browned, about 2-4 minutes.
- Turn the fish over and heat until cooked through and flakes easily with a fork, about 4-6 minutes.
- Transfer the fish to a clean plate and cover with foil.
- Add the remaining ½ tablespoon of oil to the pan.
- Add the kale and cook until wilted, about 2-4 minutes.
- Add the lemon juice and stir to combine.
- Transfer the kale to the plate with the fish and serve warm, squeezing on additional lemon juice as desired.
Per serving: Calories: 325Protein: 28 gCarbs: 23 gFibre: 4.5 gFat: 15 gSodium: 140 mg
Roasted Beet Hummus
Ingredients- 1 medium beet, cut into 1-inch chunks (about 1½ cups)
- 4 tablespoons (¼ cup) olive oil, divided
- 3 cloves garlic, minced (about 1½ teaspoons)
- 1 lemon, zested and juiced
- 1 (15-ounce) can no-salt-added white beans (e.g. great northern, cannellini), drained and rinsed
- 2 tablespoons tahini (sesame seed paste; can substitute creamy peanut butter)
- ¼ teaspoon salt
- ¼ teaspoon ground black pepper
- Preheat the oven to 400°F.
- Place the beet pieces on a baking sheet and toss with ½ tablespoon of the oil. Place in the oven and roast until fork-tender, about 30-40 minutes.
- Meanwhile add the garlic and 2 tablespoons of the lemon juice to a small bowl and stir to combine. Set aside.
- Add ¼ cup of the roasted beet to a food processor. Pulse until broken down into small pieces.
- Add the garlic-lemon juice mixture, ½ teaspoon lemon zest, beans, tahini, salt, and black pepper. Puree the mixture until very smooth, while slowly drizzling in the remaining 3½ tablespoons of oil, about 3-4 minutes.
- Finely chop the remaining roasted beet. Add to a small bowl and toss with any remaining lemon zest and 1 tablespoon lemon juice. Set aside.
- Transfer the pureed mixture to a serving dish and garnish with the chopped beet and lemon mixture.
- Serve right away, or store in an air-tight container in the refrigerator for up to 7 days. May be frozen if desired.
Per serving: Calories: 120Protein: 2.5 gCarbs: 7.5 gFibre: 2.5 gFat: 9 gSodium: 90 mg
White Bean and Egg Shakshuka
Ingredients- Nonstick cooking spray
- ¼ cup no-salt-added tomato sauce
- ¼ cup no-salt-added white beans (e.g. Cannellini, Great Northern), drained and rinsed
- ¼ teaspoon dried thyme
- ¼ teaspoon sweet or smoked paprika
- ¼ teaspoon onion powder
- Pinch garlic powder
- Pinch salt
- Pinch ground black pepper
- 2 eggs
- Coat the inside of a microwave-safe bowl with cooking spray.
- Add the tomato sauce, beans, thyme, paprika, onion powder, garlic powder, salt, and black pepper. Stir to combine.
- Make a well in the center of the sauce, and crack the eggs into it.
- Microwave on high power (default setting) for 1 minute.
- Continue cooking in 20-second bursts at 80% power until the egg yolks and whites are set. Depending on your microwave, this will take about 2-4 minutes in total.
- Serve warm.
Per serving: Calories: 200Protein: 16 gCarbs: 14 gFibre: 3.5 gFat: 9 gSodium: 285 mg
Italian Summer Soup
Ingredients- 2 tablespoons olive oil
- 1 medium onion, diced (about 1 cup)
- 6 garlic cloves, minced (about 1 tablespoon)
- 2 tablespoons Italian seasoning
- ¼ teaspoon cayenne
- ½ teaspoon salt
- 2 medium tomatoes, diced (about 2 cups)
- 1 medium bell pepper, diced (about 1 cup)
- 1 medium zucchini, diced (about 1 cup)
- 1 (15-ounce) can no-salt-added white beans (e.g. cannellini beans, great northern beans)
- 1 cup frozen corn kernels
- 4 cups (32 ounces) low-sodium vegetable broth
- Heat a medium saucepan over medium heat.
- Add the oil and heat until shimmering.
- Add the onion, garlic, Italian seasoning, cayenne, and salt.
- Sauté until the onion is softened and translucent, about 5-7 minutes.
- Add the tomatoes, bell pepper, zucchini, beans, corn, and broth.
- Bring to a boil over high heat, then reduce the heat to maintain a simmer.
- Cook uncovered until the vegetables are tender, about 20-25 minutes.
- Serve warm.
Per serving: Calories: 185Protein: 8.5 gCarbs: 26 gFibre: 5.5 gFat: 7 gSodium: 250 mg
Turkey Chili with Beans and Corn
Ingredients- 1 tablespoon olive oil
- 2 large onions, diced (about 3 cups)
- 2 large bell pepper, diced (about 3 cups)
- 1 pound (16 ounces) lean ground turkey (90% lean or higher)
- 3-6 cloves garlic, minced (about 1 tablespoon)
- 3-4 tablespoons chili powder, to taste
- 1-2 tablespoons smoked paprika, to taste
- 2-4 tablespoons cumin, to taste
- ½ teaspoon salt
- ½ teaspoon ground black pepper
- 1 (28-ounce) can no-salt-added crushed tomatoes
- 2 (15-ounce) cans no-salt-added beans (one type or a combination; e.g. kidney beans, black beans, pinto beans), drained and rinsed
- 1 (11-ounce) bag frozen corn
- Heat a large pot or Dutch oven over medium heat.
- Add the oil and heat until shimmering.
- Add the onions and bell pepper. Cook, stirring often, for 2 minutes.
- Add the ground turkey. Cook until the turkey is no longer pink, about 7-10 minutes, breaking it up into crumbles as it cooks.
- Add the garlic, chili powder, smoked paprika, cumin, salt, and pepper. Cook, stirring constantly, until fragrant, about 1-2 minutes.
- Add the tomatoes with their juice.
- Reduce the heat to medium-low and simmer for 25-30 minutes.
- Add the beans and corn. Stir to combine and cook until the corn is thawed, about 2-4 minutes.
- Serve warm.
Per serving: Calories: 345Protein: 23.5 gCarbs: 47 gFibre: 14 gFat: 8.5 gSodium: 250 mg
Rainbow Fruit Salad
Ingredients- [For salad:]
- 1 large mango, peeled and diced
- 2 C fresh blueberries
- 2 bananas, sliced
- 2 C fresh strawberries, halved
- 2 C seedless grapes
- 2 nectarines, peeled and sliced
- 1 kiwi fruit, peeled and sliced
- [For honey orange sauce:]
- ⅓ C unsweetened orange juice
- 2 Tbsp lemon juice
- 1½ Tbsp honey
- ¼ tsp ground ginger
- Dash nutmeg
- Mix the fruit together in a large bowl.
- In a small bowl, combine all the ingredients for the honey orange sauce and mix well.
- Just before serving, pour the honey orange sauce over the fruit.
Per serving: Calories: 96Fat: 1 gSodium: 4 mg
Vegetable Egg Scramble
Ingredients- 4 eggs (or ¾ cup egg substitute)
- 3 tablespoons water
- 1 tablespoon olive oil
- ⅓ cup diced tomato (about ½ small tomato, such as a Roma tomato)
- ¼ cup finely chopped onion (about ¼ medium onion)
- 1 cup loosely packed spinach, chopped if large (or ¼ cup frozen chopped spinach)
- ¼ teaspoon salt-free seasoning blend
- ¼ teaspoon ground black pepper
- 2 ounces Oaxaca cheese, cut into small cubes (about ½ cup; can use another cheese such as mozzarella, cheddar, or Monterrey jack)
- In small bowl, use a fork to whisk together the eggs and water. Set aside.
- Heat nonstick skillet over medium heat. Add the oil and heat until shimmering.
- Add the tomato and onion. Cook until the onion is softened, about 4-6 minutes.
- Add the spinach, salt-free seasoning, and black pepper. Cook and stir until the spinach wilts, about 2 minutes.
- Add the egg mixture. Let sit for a few seconds without stirring then, using a rubber spatula (scraper), push the egg mixture away from the edges and bottom of the pan.
- Continue to cook, gently folding with the spatula, until soft curds form, about 2-3 minutes.
- Add the cheese and continue cooking, folding gently, until the eggs are just finished cooking, about 1-2 minutes.
- Divide between two plates and serve warm.
Per serving: Calories: 225Protein: 14 gCarbs: 4.5 gFibre: 1 gFat: 17.5 gSodium: 180 mg
Edamame Salad with Lime Dressing
Ingredients- 1 (16-ounce) package frozen shelled edamame (green soybeans or mukimame)
- 3 cups frozen corn kernels
- 1 (15-ounce) can no-salt-added black beans, drained and rinsed
- 1 pint cherry or grape tomatoes, quartered
- 4 scallions (green onions), thinly sliced (about ½ cup)
- [Dressing]
- 5 tablespoons apple cider vinegar
- 3 tablespoons extra-virgin olive oil
- ¼ cup lime juice (about 2 limes)
- 1 teaspoon sugar
- ½ teaspoon salt
- 2 cloves garlic, minced (about 1 teaspoon)
- In a large mixing bowl, make the dressing by whisking together the apple cider vinegar, olive oil, lime juice, sugar, salt, and garlic. Set aside.
- Fill a large pot with water and bring to a boil over high heat.
- Add the edamame to the boiling water and cook for 3 minutes.
- Add the frozen corn to the boiling water with the edamame and continue cooking for 1 minute.
- Drain the edamame and corn into a colander or strainer.
- Add the drained edamame and corn to the bowl with the dressing.
- Add the and black beans, tomatoes, and scallions.
- Gently toss to combine.
- Serve immediately, or chill before serving if desired.
Per serving: Calories: 220Protein: 10.5 gCarbs: 30 gFibre: 8.5 gFat: 8 gSodium: 160 mg
Sheet Pan Chicken and Vegetables
Ingredients- 1 medium sweet potato, peeled and diced into ½-inch pieces
- 2 tablespoons olive oil
- ¼ teaspoon salt, divided
- ¼ teaspoon ground black pepper, divided
- 8 ounces (½ pound) boneless, skinless chicken breast, cut into bite-size chunks or strips
- 3-4 cups of fresh vegetables cut into bite-size pieces (red bell pepper, zucchini, yellow squash, onion, broccoli or cauliflower)
- 1 small lemon, zested and juiced
- 1 teaspoon Italian seasoning
- ½ teaspoon garlic powder (or 1 clove garlic minced)
- ¼ cup grated parmesan cheese
- Pre-heat the oven to 400°F.
- Prepare a baking sheet with parchment paper or coat with nonstick cooking spray.
- In a medium bowl, toss the diced sweet potatoes with 1 tablespoon olive oil and half of the salt and pepper.
- Spread on prepared baking sheet and bake for 10 minutes.
- Using the same bowl, add the chicken and fresh vegetables. Coat with 1 tablespoon oil and the remaining salt and pepper, lemon juice and zest, Italian seasoning, and garlic powder. Toss to coat.
- Once the sweet potatoes have cooked for 10 minutes, add the chicken and vegetables to the pan with the potatoes. Toss and spread evenly.
- Bake for 20 more minutes, tossing halfway through, until the chicken is cooked through and vegetables are tender.
- Sprinkle with parmesan. Serve warm.
Per serving: Calories: 370Protein: 28 gCarbs: 24 gFibre: 6 gFat: 20 gSodium: 495 mg
Mango Shake
Ingredients- 2 C low-fat (1 percent) milk
- 4 Tbsp frozen mango juice (or 1 fresh pitted mango)
- 1 small banana
- 2 ice cubes
- Put all ingredients into a blender. Blend until foamy. Serve immediately.
Per serving: Calories: 106Protein: 5 gCarbs: 20 gFibre: 2 gFat: 2 gSodium: 63 mg
More recipes and guides
- Eating, Diet and Nutrition for Celiac Disease (NIDDK, NIH)
- Gluten-Free Labeling of Foods (FDA)
- Diet Review: Gluten-Free (Harvard Nutrition Source)
How this diet is defined here: Gluten-free diet as defined by the FDA gluten-free labeling rule (https://www.fda.gov/food/nutrition-food-labeling-and-critical-foods/gluten-free-labeling-foods) and NIDDK celiac disease diet guidance; only recipes with no gluten-containing ingredients are used
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