As a seasoned coeliac I thought it might be helpful to share a gluten free diet plan for beginners. When you are first diagnosed with coeliac disease it can feel really overwhelming, and navigating what you can and can’t eat is a minefield.
The good news – it will get easier. With time and experience you’ll soon get to grips with your new gluten free diet. Gluten free food can be utterly delicious, you just need a bit of practice and patience while you find your new comfort zone.
The plan below is based on things I typically eat in a week and meals I enjoy cooking for my family. I am not a nutritionist or dietitian, simply a foodie who loves creating and sharing new recipes. If you want professional guidance, I would strongly recommend contacting Coeliac UK, a wonderful charity.
While you are here, you may find it helpful to have a read of some of the other guides on my website. I’ve a huge number of blog posts about coeliac life, gluten free travel guides, yummy baking and cooking recipes and more. You can read more about me, here 🙂 or about my own coeliac disease diagnosis story here.
Gluten Free Diet Plan For Beginners
The plan below features recipes for lunches and dinners. If you scroll down further you’ll find some gluten free breakfast ideas and typical snacks that you can enjoy on a gluten free diet. If you’ve a sweet tooth, check out the desserts section of my website for some treats :).
I’ve linked all the recipes below, simply scroll down past the overview image (then click on the recipe title to be redirected to the full recipe). Plus I have created a handy printable PDF that you can print out at home and stick to your fridge. Download it here (or click on the image below).
LUNCH: Spicy Sweetcorn Fritters & Guacamole Stack
DINNER: Chicken & Mushroom Risotto
LUNCH: Peanut Butter Tahini Noodles
DINNER: Honey Mustard Sausage Traybake
LUNCH: Feta, Courgette & Puff Pastry Tart
DINNER: Teriyaki Salmon Sushi Bowl
LUNCH: Pan-Fried Gnocchi with Pancetta, Leeks & Peas
DINNER: Seabass with Lemon Caper Butter Sauce (Serve with Hasselback New Potatoes and Veg)
LUNCH: Roasted Butternut Squash Soup with Easy Gluten Free Flatbread
DINNER: Nasi Goreng Fried Rice
LUNCH: Halloumi Traybake (Serve with Salad)
DINNER: Classic Lasagne with Cheats Gluten Free Garlic Bread
LUNCH: Cheese & Onion Quiche (Serve with Salad)
DINNER: Beef & Red Wine Stew (Serve with Mashed Potato and Veg)
Gluten Free Breakfast Ideas
To be honest, there are so many brilliant gluten free products available in the shops now you should be able to find a good gluten free alternative for your usual breakfast.
- Granola with Fruit and Greek Yoghurt – a favourite of mine and a great way to pack some fibre and vitamins into the start of your day. I’ve started my making my own gluten free granola at home – Pecan, Maple & Apricot is my top choice! For shop bought varieties, I particularly like the Delicious Ella varieties and Sainsburys Free From Berry Granola.
- Porridge – a fab way to start the day, just remember to use gluten free certified oats. You can buy these in the free from section and the Morrisons ones are especially good value.
- Cereal – you’ll find loads of gluten free cereals in supermarkets now. Asda and Morrisons have the cheapest free from cereals, and you can find everything from cornflakes to rainbow hoops!
- Toast – I’ll be honest, gluten free bread still has a way to go, BUT toasted gluten free bread is a yummy morning option. Try the Schar Wholesome loaves – they are nice and soft, so work both toasted and untoasted. As for toppings, be mindful of cross contamination and use a fresh jar of jam or butter pat, which hasn’t been touched by gluten crumbs. Marmite is not gluten free BUT the supermarket own brand yeast extracts from Sainsburys, Asda and Tesco are.
- Pancakes – always nice as a treat brekkie, gf flour makes fantastic pancakes. Try classic crepes, fluffy American-style pancakes, banana pancakes or buckwheat galettes.
Hopefully that’ll give you plenty of inspo for your morning meal, but do email me if you have any questions.
Gluten Free Snacks Ideas
Again, you’ll find loads of gluten free snacks in the shops, so try a few and you’ll soon find your favourites. I am particularly partial to Schar Meltos (like a Kinder Bueno, only better!), Delicious Ella Sweet Potato Crackers and Metcalfe’s Popcorn.
Other naturally gluten free snacks:
- Carrot, cucumber and pepper sticks with hummus
- Dried fruit
- Crisps (check the ingredients to check the flavourings do not contain gluten, or a may contain warning) – Seabrooks and Kettle Chips are my go tos.
I also love baking so often make my own treats at home. Here are some of my current favourites:
- Double Chocolate Pretzels
- Salted Caramel Swirl Brownies
- Pecan & Toffee Cookies
- White Chocolate & Raspberry Brownies
- Milk Chocolate & Raspberry Cheesecake Bars
- Kinder Cookie Bar Slices
- Perfect Cupcakes
I hope you’ve found this gluten free diet plan helpful. If you have any questions do get in touch firstname.lastname@example.org or follow me on social media (Instagram, Facebook and Pinterest) for regular meal inspiration. Most of all, keep your chin up, being gluten free is easy once you know how!