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How to Create a Simple Gluten-Free Meal Plan

By Lana Bandoim

One of the struggles for people with celiac disease is changing their diets. They have to follow a strict gluten-free diet, so this often means changing menus at home. If you are struggling to create new meal plans, then consider these tips.

Start With the Basics

First, it is important to eliminate the food that has gluten from the current meal plans. This means cutting out the wheat bread, pasta and other products. Then, you need to replace them with gluten-free versions or other products that are safe for people with celiac disease. Keep in mind that fresh vegetables, dairy, meat, fruit and gluten-free grains are still safe to eat.

Shop for the Week Ahead

When you are making meal planning a priority, it helps to shop for the week ahead. Try to combine grocery runs together to get all the necessary ingredients. Think about the recipes that will be used during the week and plan for them.

Plan the Main Meals

It is easy to get overwhelmed by thinking about snacks and beverages. However, planning the main meals first can help. Consider the best gluten-free options for breakfast, lunch and dinner for the week. Make and plan these meals first. What will you and the rest of the family enjoy eating during the day? After the main meals are done, start to think about snacks and drinks.

Rotate Meal Ideas

Some people get bored after eating the same thing every day, so it is important to rotate meal ideas. For example, plan to have gluten-free cereal twice a week and something different for breakfast the rest of the week. Look at recipes for inspiration and experiment in the kitchen. Ask others with celiac disease for tips and meal ideas.

Plan for Busy Days

What will the family eat when late meetings force you to stay at the office and come home late? Try to freeze some meals ahead of time to prepare them during busy days. Think of fast dinners that can be put together at the last minute. Make gluten-free pasta with sauce from a can or rice with frozen pre-cut vegetables. Consider buying healthy packaged and gluten-free meals that can be heated up in the oven or microwave.

You can create healthy and nutritious meal plans that are gluten-free at home. Consider these tips and work with a nutritionist or doctor who specializes in celiac disease. Gluten-free food can still be filling and delicious.

To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic in Southlake, Tex.

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