Celiac Diet Plan: 5 Day Gluten-Free Menu Plan
Are you looking for a celiac diet plan? As someone with celiac disease, you have to adhere to a life-long gluten-free diet.
Eating gluten-free can feel restrictive and overwhelming. However, you can still eat delicious foods while being completely gluten-free!
In today’s article, I will share a 5-day celiac menu plan that is both nutritious and delicious. You can use this menu as a great starting point for creating your own celiac diet plan.
Keep reading to learn more and make sure to save this post to reference later!
Do you struggle with prediabetes on top of celiac disease? If so- check out this article on how to eat if you’re prediabetic.
What is a Celiac Diet Plan?
A celiac diet plan is a meal plan for someone with celiac disease. Patients with celiac disease must avoid gluten, the protein in wheat, barley, and rye.
Creating a diet plan can help patients with celiac stay on track with their health goals and ensure they’re eating the right balance of nutrients.
Without a diet plan, you may be tempted to eat unhealthy foods that could lead to unwanted weight gain and other health concerns.
Further, patients with celiac are at a greater risk for nutrient deficiencies due to digestive tract damage. Because of this, you’ll want to eat a diet primarily of nutrient-dense, whole foods.
How to Make a Celiac Diet Plan
When creating your celiac diet plan, it’s essential to create a balanced plan highlighting the major food groups. This will help ensure you get the proper nutrients needed to thrive on a gluten-free diet.
The primary food groups include carbohydrates, lean protein, and healthy fats. For a complete list of celiac-approved foods, check out this blog!
Additionally, you’ll want to remember other dietary restrictions and sensitivities you may have.
For example, people struggling with Irritable Bowel Syndrome (IBS) on top of celiac disease may be sensitive to other foods, such as dairy or foods high in FODMAPs.
After creating your meal plan, you can add the ingredients to a grocery list and post the meal plan somewhere you can see it daily, such as on your fridge.
Don’t be afraid to get creative in the kitchen with your menu! Gluten-free eating doesn’t have to be boring. Experiment with different flavors and foods to find what you like.
If designing a celiac diet plan feels overwhelming, book an appointment with a registered dietitian (like me!) who can help you create a plan that’s right for you.
5-Day Gluten-Free Menu
Feel free to modify this menu based on your dietary preferences and restrictions.
Day #1
Breakfast: Egg Bites, Gluten-Free Toast, and Fruit Salad
- Egg bites made with scrambled egg, spinach, and red pepper with a slice of gluten-free toast.
- Side of chopped fruit salad.
Lunch: Grilled Chicken Salad
- Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, avocado, olives, and a homemade olive oil and lemon dressing.
Snack: Veggies and Hummus
- Cut up vegetables such as carrots and celery with a side of hummus.
Dinner: Quinoa and Vegetable Stir-Fry
- Quinoa and vegetable stir-fry with tofu or grilled shrimp.
- Steamed broccoli on the side.
Dessert: Strawberry Yogurt Bark
In a large pan with parchment paper lined on it, spread out the following mixture of ingredients onto it and place in the freezer:
- 3 cups whole milk plain Greek yogurt
- ¼ cup pure maple syrup
- 1 tsp vanilla extract
- ½ cup sliced strawberries
- Cut into pieces or crack when frozen.
Day #2
Breakfast: Chia Seed Pudding and Fruit
- Chia seed pudding made with almond milk, topped with sliced strawberries (or other fruit of choice), and coconut flakes or gluten-free granola.
- A side of turkey sausage or bacon (ensure it’s gluten-free).
Lunch: Lentil and Vegetable Soup
- Lentil and vegetable soup (ensure all ingredients are gluten-free).
- Gluten-free crackers on the side.
Snack: Avocado Rice Cakes
- Wild rice cakes topped with mashed avocado and red pepper flakes.
Dinner: Grilled Salmon and Veggies
- Grilled salmon with roasted sweet potatoes and green beans.
Dessert: Leftover Strawberry Bark
- Leftover strawberry bark.
Day #3
Breakfast: Mixed Berry Smoothie Bowl
- Smoothie bowl made with mixed berries, spinach, almond milk, and topped with gluten-free granola and sliced banana.
Lunch: Fish Tacos
- Grilled white fish with cabbage mix and corn tortillas.
- Side of brown rice and black beans.
Snack: Homemade Trail Mix
- Homemade trail mix with nuts and dried fruit.
Dinner: Cauliflower Pizza
- 2 slices of cauliflower pizza.
- Side salad with homemade lemon vinegarette.
Dessert: Stuffed Date Bites
- Dates stuffed with almond or peanut butter, topped with sea salt and coconut flakes.
Day #4
Breakfast: Avocado Toast
- Gluten-free toast topped with mashed avocado and poached eggs.
- A side of fresh fruit salad.
Lunch: Turkey Avocado Wrap
- Turkey, avocado, lettuce, and feta cheese wrapped in gluten-free tortillas.
- Side salad with a gluten-free vinaigrette dressing.
Snack: Peanut Butter Energy Balls
In a large bowl, combine the following together, mix, and roll into balls:
- 2 cups Rolled oats (must be labeled gluten-free!)
- 1 cup natural peanut butter or other favorite nut butter
- ½ cup honey
- ¼ cup mini chocolate chips
- ¼ cup unsweetened shredded coconut
Dinner: Steak and Potatoes
- Grilled steak with roasted potatoes and asparagus.
Dessert: Fruit Sorbet
- Your favorite fruit sorbet!
Day #5
Breakfast: Gluten-Free Pancakes
- Gluten-free pancakes made with almond flour (or you can use a pre-packaged mix), topped with maple syrup and fresh fruit.
- A side of scrambled eggs.
Lunch: Spinach and Goat Cheese Salad
- Spinach and goat cheese salad with walnuts, dried cranberries, and a balsamic vinaigrette.
- Grilled chicken or turkey breast on top.
Snack: Tropical Green Smoothie
- Frozen mango, kale, chia seeds, ½ banana, blended with almond milk.
- Optional: add vanilla protein powder of choice (double-check that it’s gluten-free).
Dinner: Chicken or Vegetable Curry
- Chicken or vegetable curry with coconut milk, served with gluten-free brown rice.
- Steamed green beans on the side.
Dessert: Leftover Energy Balls
- Leftover energy balls from yesterday!
Celiac Diet Plan: The Takeaway
I hope you can use this celiac diet plan as a guide for how to eat healthy with celiac disease.
Remember to incorporate a wide variety of whole foods to ensure you aren’t deficient in essential nutrients. Your diet doesn’t need to limit you!
If eating with celiac disease feels complex, I’m here to help! You don’t have to go through this alone.
Working with a registered dietitian to create a personalized menu and lifestyle plan can help you manage your condition and feel the best you’ve ever felt.
Schedule an appointment today to learn more about my nutrition counseling services. They may be 100% covered by your insurance company! Why wait when good health is right at your fingertips? Book a call today!