This Gluten Free Diet Plan for Beginners (PDF) is all you need to get started when you go gluten-free.
Because when you're just getting started with going gluten-free, it's super helpful to a guide of what to eat and how much to eat.
That's exactly what this gluten-free diet plan is for.
Grab this gluten-free meal plan for beginners now and after you take a look at it, you may have some of these questions:
🔄Can I make substitutions in the meal plan?
Absolutely! The meal plan may be a wheat free meal plan but it can still be customized to fit the foods that you love eating!
If you see a food you don't like, is out of season, or just unavailable where you live, you can swap it out.
Here's how to make food-swaps on the plan:
Within the plan, you'll see it's divided into different groups of Grains/Starches, Fruit, Dairy, Protein and Fats/Oils.
To substitute one food for another on the plan, just:
- Choose a food in the same group (Grains/Starches; Fruit; Dairy or Protein) and,
- Choose the same serving size
This will help the total calories and the balance of carbs, fat and protein stay within a range that's healthy.
It'll also help make sure you get the right amount of carbs.
More on HOW to get the RIGHT amount of carbs on a gluten-free diet here.
🙋♀️Will this gluten-free meal plan help me lose weight?
Whether or not you'll lose weight on this gluten-free meal plan for beginners will depend on a few things, like:
- What and how much you're eating now
- How closely you can stick to the plan
- Your weight loss and/or gain history
Although there are no guarantees, I can promise you this: a gluten-free meal plan like this one will help you eat healthier.
And if you're interested in making lifestyle changes (instead of doing a "diet"), then this meal plan will get you off to a great start✅
✅Is this gluten-free meal plan easy to follow?
Easy is the name of the game here! This really is a simple, gluten free meal plan that will show you just how easy healthy and gluten-free eating can be.
It's what I followed when I first started my gluten-free lifestyle and I still follow this pattern to this day.
When you're new to gluten free eating, this plan is perfect. Because you don't need a whole bunch of special or expensive food to get started with gluten free. You just need a plan for beginners and that' exactly what this is😄
🍨 What about treats and alcohol?
While it's true that there aren't any traditional desserts, treats or alcohol built into the plan, I know that's not really real life.
Hello, ice cream and Chianti happen!
So the point isn't that you follow this plan TO THE LETTER (unless that's your thing - go for it!)
BUT you can use it to guide your meals and food choices within the context of your life.
If Ice Cream Fridays are a tradition in your household in the summer and you cherish this time with your family and you absolutely LOVE the ice cream that your local place serves, then go for it!
(I mean, let's not forget one of the most important points: you're an adult! So you get to eat what you want.)
And if Wino Wednesdays with your girlfriends is something you look forward to every week and it's a source of JOY in your life, then keep it up.
You don't wanna suck out the fun and enjoyment out of your life (gosh, that sounds terrible).
You want to LIVE life and, if you're like me, be the healthiest human possible while you're doing all your living!
This meal plan (PDF download) is not JOY-free, just gluten-free.
To wrap this up, be sure to grab your copy of the Gluten-Free Meal Plan for Beginners (PDF download) so you can get started going gluten-free today.
And don't forget to join my email list if you like getting gluten-free and super yummy recipes delivered straight to your inbox each week😎
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See you on the inside!
If you found this blog useful, find other information about gluten intolerance, getting started going gluten-free and more here:
- How to Relieve Bloating from Gluten Intolerance
- Can Gluten Give You Acid Reflux? 3 Signs to Watch For
- 7 Sneaky Signs You May Be Gluten Intolerant
- What Not to Eat With Gluten Intolerance (PDF list)
- How Long After Eating Gluten Do You Feel Sick?
- Is Gluten Intolerance Real?
- Can the Keto Diet Really Cause Gluten Intolerance?
This post was originally posted on July 21st, 2021. Updated copy and re-posted July 24th, 2022.