Gluten-Free Food List: A Sample Day's Menu

A gluten-free food list can help you maintain a varied diet while improving your health. Many people have reactions to gluten, which is a by-product of wheat and ingredients in the wheat family. On a gluten-free diet, you may notice more clarity of thought, a decrease in bloating and gas, and even a possible improvement in more serious health conditions. With careful planning and creative recipes, you can still eat rich foods, breads, and sweets yet avoid gluten completely. The first tool is a list of foods so you know what you can use for recipes and quick snacks. A sample day’s menu will help you get started in meal planning from there. This sample menu will offer a choice for meat eaters and a choice for vegetarians.

Foods That Don’t Contain Gluten

There are many foods that don’t contain gluten. Grains such as quinoa, amaranth, buckwheat, and brown rice are healthy and nutrient rich. Quinoa especially has protein in it. Nuts, meats, tofu, beans, milk, eggs, and cheese are good gluten-free sources of protein. All vegetables and fruits are important in any diet. Whole corn or corn products without any wheat or gluten added can also be on your list.

Creating a Day’s Menu

It’s important to think of your day as a whole so that you get a good balance of protein, carbohydrates, fiber, vitamins, minerals, and healthy fats while getting a healthy maximum of sugar and fat. The more balanced each meal is, the better your nutrition is for the day. 


It’s helpful to have a well-balanced breakfast to get your day off on the right foot. Expand your idea of what foods are breakfast foods. If you are a meat eater, some low-fat, natural chicken sausage with sauteed zucchini and lemon juice can get your system moving. If you’re a vegetarian, morning can be a good time for a nice vegetable soup, particularly squash, and some quinoa. An egg with a piece of brown-rice toast works well.


If you had the chicken sausage or the egg and toast, you’ve gotten a good dose of protein already. So for lunch, you could have a hearty salad with a bit of low-fat cheese, or just an ounce or two of lean chicken. A handful of raw nuts or a quarter of an avocado will give you some healthy fats. Raw apple cider vinegar and a half teaspoon of olive oil and some herbs makes a nice dressing. If you had the squash and quinoa for breakfast, you may need a bit more protein at lunch, so perhaps 4 ounces of chicken or a full serving of organic tofu will hit the spot.


Dinner is a great time to experiment with recipes if you can escape from the office early enough. Try a rich soup with cashew milk, asparagus, and artichoke hearts with a bit of lemon juice and quinoa or buckwheat. Sauteed kale with onions and wild brown rice are also a great way to end the day.


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