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Celiac Sample Meal Plan

Breakfast (7am)

  1. Zoats – rice oats with grated zucchini, add chia seeds/flaxseed, cinnamon powder and fruit to top (eg. Banana, blueberries)

  2. Omelette – with spinach, tomato, mushrooms

  3. Greek yoghurt and berries – add chia seeds/flaxseed

  4. Sweet potato toast – simply slice up some sweet potatoes and toast them in your toaster. Add your favourite toppings (eg. Poached egg, peanut butter, baked beans)

+ 1 tea/coffee/green tea

Snack (10am)

  1. Apple slices with peanut butter

  2. Handful of almonds and dried fruit

  3. A small tub of natural yoghurt

  4. 1 boiled egg

+ 1 green or herbal tea

Lunch (1pm)

  1. Tuna salad – with spinach, rocket, roma tomatoes and olive oil

  2. Gluten free chicken and avocado wrap (rice or corn wrap) – add lettuce, tomato and any other desired salad

  3. Chicken and rice – add vegetables of your choice (eg. Broccoli, zucchini, carrots)

+ 1 freshly squeezed green juice or 1 herbal tea

Snack (4pm)

  1. Banana protein shake – add banana, cinnamon, peanut butter, handful of almonds, greek yoghurt, protein powder, and almond milk and blend

  2. 1 gluten free muffin

  3. Vegetable sticks (carrot or celery) with hummus dip

Dinner (7pm)

  1. 1 meat or fish of choice (about the size of a palm), with green veggies of choice (eg. Broccoli, zucchini, snow peas, etc.) and baked sweet potato or pumpkin

  2. Grilled salmon salad – grill salmon with a drizzle of oil, add to salad of rocket, spinach, kale, cucumber, cherry tomatoes, grated carrot, avocado and a squeeze of lemon juice.

  3. Stir fry chicken with cauliflower rice – grate cauliflower and cook in a stir fry with desired vegetables (eg. Green beans, corn, carrot)

+ 1 cup of watered down orange juice (half water, half juice)

Snack (10pm)

  1. Air-popped popcorn

  2. 1 banana with peanut butter

  3. Coconut and chia pudding – add berries or fruit of choice

+ 1 cup of chamomile tea

Cindy Yu

Nutrition and Lifestyle Counsellor