Gluten-Free Meal Planning for the Whole Family

A gluten-free diet doesn’t have to mean resorting to expensive, specialty gluten-free products. Build meals around naturally gluten-free foods for a healthy gluten-free diet fit for your whole family.

Gluten Free Meal Planning Tips from eMealsFollow the MyPlate guidelines for a generally healthy diet:

Start by filling half the plate with fruits and vegetables.

  • Fresh fruits and vegetables are all naturally gluten-free.
  • Canned and frozen plain vegetables are gluten-free, but avoid those with sauces and breading.
  • Check labels of dried fruits, which may have added flour.

Fill one-quarter of the plate with lean meat and beans.

  • Choose fresh lean beef, pork, poultry, seafood, eggs, plain nuts, and dry and canned beans, which are all naturally gluten-free protein sources.
  • Read labels carefully when selecting self-basting poultry, cold cuts, processed meats, and hot dogs, which may contain gluten.

Fill one-quarter of the plate with whole grains.

  • There are many gluten-free options appropriate for the whole family, including corn tortillas, grits, cornmeal, brown rice, puffed rice cereal, oats, and gluten-free flours, such as almond meal and rice flour.
  • Fill in the gaps with gluten-free specialty products, including breads, crackers, cookies, baking mixes, cereal, and pasta.

Add a serving of low-fat dairy.

  • Choose low-fat milk, cheese, yogurt, and ice cream.
  • Avoid malted milk, and check the labels carefully on flavored milk and yogurt, cheese sauces and spreads – the additives in these products may contain gluten.

Many of the meals your family already enjoys may be gluten-free, and most meals can become gluten-free with just a few simple substitutions.

Does your family enjoy tacos regularly? Substitute corn tortillas in place of flour tortillas to make this meal gluten-free. Spaghetti night? Prepare homemade sauce and try spaghetti squash for a vitamin-packed pasta alternative. Lunchtime a problem? Make wraps using corn tortillas; sandwiches with rice cakes, cornbread, or gluten-free bread; or salads packed with vegetables, low-fat cheese, and rice or quinoa.

The eMeals Gluten-Free meal plan makes it simple to prepare gluten-free dinners utilizing basic, easy-to-find ingredients. eMeals provides seven mainstream dinner recipes and a shopping list every week, making it easy to shop for and prepare flavorful meals the whole family will enjoy.  Download a free sample plan and see how eMeals can help you simplify gluten-free meal planning.

Did you know our Healthy Breakfast Plan and Healthy Lunch Plan also include some gluten-free meals?

How do you make gluten-free work for your whole family? Let us know your tips and tricks by leaving a comment below or tweet @emeals.

Additional Resources:

Gluten-Free Mini Rice Cake Stacks
Gluten-Free No-Bake Peanut Butter Truffles
Gluten-Free Quick Tacos
Celiac Disease Foundation
Quick Guide to Portion Control Sizes

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>