Natural Balance Foods

Gluten free meal plan

Gluten Free Meal Plan

This eating plan not only avoids common food allergens such as wheat and gluten, it’s also been designed to balance blood sugar levels, promote steady energy levels, encourage fat loss, and beat unwanted cravings too. Being gluten-free, it’s suitable for any coeliac sufferers, as well as those with annoying bloating or digestive issues. Sufficient protein is included to maintain lean tissue, with plenty of natural wholefoods, high in fibre and essential nutrients to promote optimal health too. The menus are scattered with plenty of combinations of wholefoods, as well as some detailed recipes to follow. 

Healthy gluten-free grains include quinoa, 100% buckwheat, wild rice and millet, other varieties of rice such as brown rice and red camargue rice, as well as corn, popcorn and amaranth.

Gluten-containing grains to avoid include wheat, spelt, Bulgar wheat, couscous, oats, barley and rye.

Here’s a quick pick of excellent foods to include in any gluten-free meal plan… Plenty of fresh vegetables, fresh whole fruits, ground flaxseeds, shelled hempseeds, chia seeds and salba seeds, all rices (including black, wholegrain, red, wild, brown basmati), puy lentils, chickpeas, fresh beans and peas, green and brown lentils, sweet potato, 100% soba buckwheat noodles, brown rice noodles, pumpkin and sunflower seeds, figs, almonds, walnuts, seaweeds and sea vegetables, and Nakd bars for snacking.

Day 1

Breakfast

Banana and raspberries with coconut milk and seeds – Slice a large banana into a bowl. Top with creamy coconut milk, a handful of fresh raspberries, and a tablespoon of sunflower seeds, or other seeds of your choice. An excellent way to start your gluten free meal plan.

Mid-morning snack…

A Nakd bar

Gluten Free meal planLunch…

Warm pea, green bean and new potato salad

You’ll need…
500g baby new potatoes, halved
200g green beans, topped and tailed
100g fresh or frozen garden peas
A bunch of radishes, finely sliced
100g watercress
50g pea shoots (or use rocket or baby spinach)

For the dressing...
 Juice of ½ lemon
2 tablespoons of "Good oil" hemp oil or flax oil
Finely chopped fresh mint

Place the new potatoes in a saucepan and cover with cold water. Bring to the boil and simmer for 10 minutes until tender. Drain and place in a large serving bowl. Season with Herbamare salt seasoning and ground black pepper. Bring a second pan of water to the boil, add the beans and simmer for 1-2 minutes. Add the peas and simmer for a further 1-2 minutes. Drain and then add to the bowl of new potatoes. Now add the sliced radishes, watercress and pea shoots. For the dressing, whisk in a bowl the lemon juice, oil and mint. Season with a little ground black pepper, and then pour over the salad. Toss and serve.

Mid-afternoon snack…

An apple

Dinner

Mixed vegetable stir-fry – In a little organic coconut butter, gently fry a thumb nail size of chopped ginger, and ½ clove of crushed garlic. Add ½ chopped broccoli head, ½ sliced fennel, 1 sliced courgette, and ½ tray of sugar snap peas. Add a splash of Tamari sauce and a little water and allow the veg to steam through. Garnish with chopped coriander and serve with wholegrain rice.


Day 2

Breakfast

Quinoa and Orange Porridge – cook 50g quinoa in ½ rice milk and ½ water. Bring to the boil and simmer until tender and the liquid has absorbed. Peel a fresh orange and chop into the porridge. Stir, and then serve into a bowl.

Mid-morning snack…

100g of hummus with raw carrot batons, cucumber sticks, and ½ tray sugar snap peas for dipping

Lunch…

Wild rice and avocado salad – Start with a large handful of salad leaves, a large chunk of chopped cucumber, 1-2 spring onions, 1 grated or chopped raw carrot, ½ sliced avocado, fresh coriander, and some cooked wild rice. Dress with flaxseed oil, and apple cider vinegar.

Mid-afternoon snack…

A handful of pumpkin seeds

Dinner

Chickpea, tomato and houmous with sundried tomato dressing

100g tinned chickpeas, drained
4 cherry tomatoes, halved, or 1 large tomato, quartered
30g houmous
40g brocolli florets, cooked
3 pieces sundried tomatoes
A handful of rocket or watercress

Dressing
2 heaped tsps sundried tomato paste
2 tsps olive or rapeseed oil
coarse black pepper to taste

Steam the broccoli, keeping it crisp so as to retain maximum levels of nutrients. In a bowl, stir together the sundried tomato paste, the oil of your choice and black pepper. Now assemble as follows: Firstly, add the chickpeas, followed by the houmous and chopped tomatoes, then the broccoli, sundried tomatoes, and finally, the rocket on top. Stir all the ingredients together and serve.


Day 3

Healthy Snacking 5 a Day Breakfast

Mixed berries with yoghurt and pumpkin seeds - Blend together 200g tinned or frozen summer berries (unsweetened), 200g of natural live yoghurt, and a heaped tablespoon pumpkin seeds

Mid-morning snack…

An apple and a few almonds

Lunch…

Asparagus and avocado salad – place in a bowl (or tub) 2 handfuls of mixed salad leaves, 1 sliced tomato, and sliced cucumber. Top with ½ sliced avocado, and 2 asaparagus sprigs.

Mid-afternoon snack…

A Nakd bar

Dinner

Oven-baked tofu with steamed vegetables - preheat oven to 190C/Gas mark 5. Place tofu in a suitable dish, sprinkle with lemon juice and top with a tsp of coconut butter. Place in the centre of the oven. Bake for 15-20 mins. Serve with 200g steamed cauli and brocolli, 100g each of carrots and peas, and a portion of wild rice.


Day 4

Breakfast

Banana and pomegranate seeds with rice milk and seeds – Slice a large banana into a bowl. Top with creamy coconut milk, a handful of fresh pomegranate seeds, and a tablespoon of sunflower seeds, or other seeds of your choice. An excellent way to start your gluten free meal plan.

Mid-morning snack…

1 satsuma or orange with a handful of almonds

Lunch…

Baked sweet potato sliced open and topped with avocado and spring onion mix. Serve with a large tomato, lettuce and cucumber salad.

Mid-afternoon snack…

A packet of orange-infused Nakd raisins

Dinner

Tofu stir-fry with mixed vegetables - drain and cube 125g plain tofu. Allow to marinade in Tamari sauce and lemon juice to cover. Slice ½ raw fennel bulb, and with 200g mixed cauliflower and broccoli, and 75g each of baby corn and mange tout peas, wok-fry in 1 tblsp sesame oil until crisp. Add the tofu and the marinade, a handful of chopped coriander, and allow to steam through. Serve onto a plate.


Day 5

Breakfast

Bowl of fresh fruit salad with walnuts, blueberries and coconut milk – Chop an apple, pear, and peach, and put in a bowl. Add a handful each of walnuts and blueberries. Top with 3 tablespoons of natural yoghurt, and a spoon of honey.

 

Mid-morning snack…

1 Nakd bar

Healthy Snacks Good FatsLunch…

Avocado and houmous dip with raw vegetable crudités - Mash ½ avocado with 100g houmous. Enjoy with a mix of cherry tomatoes, cucumber batons, carrot batons, red pepper strips, raw mushrooms, and sugar snap peas.

Mid-afternoon snack…

A piece of fresh fruit

Dinner

Warm quinoa salad with pistachios and cranberries – Cook 50-75g (dry wt) of quinoa and place in bowl. Dress with the juice of ½ lemon, a drizzle of hempseed oil and plenty of black pepper. Mix in a handful each of raw pistachio nuts and dried cranberries, and stir. In another bowl, chop one little gem lettuce together with any other green salad leaves of your choice. Add 1 grated carrot, chopped tomatoes, and chopped cucumber. Serve the warm quinoa salad on top of the mixed green salad.


Day 6

Breakfast…

Breakfast Mousse - Quinoa, apricot, rice milk and almond butter

Serves 1
50g quinoa (dry grain)
Coconut milk and water for cooking
3-4 dried apricots (chopped) or 2 large dried figs, chopped
150ml rice milk
A good teaspoon of organic almond butter

Cook the quinoa grains and chopped dried fruit, using 1 part grain to 2 ½ parts mixed coconut milk and water. Bring to the boil and then simmering on a low heat, part-covered. When the liquid has been absorbed and the quinoa is tender, and “puffed out”, remove from the heat. If possible leave to one side to steam (with the lid on) for 5 minutes. Finally, add the rice milk and almond butter to the pan and blend vigorously with a whisk or spoon. Serve immediately into a bowl, then take a teaspoon, find somewhere quiet, and simply enjoy!

Mid-morning snack…

An apple

Lunch…

Baked sweet potato with a chickpea and sesame seed topping - for the topping, mix ½ large can of chickpeas, with a 2 tsp of olive oil, juice of ½ lemon and a dessertspoon of sesame seeds

Mid-afternoon snack…

A Nakd bar

Dinner

Spicy tomato and vegetable ratatouille with wild rice – in a large saucepan fry in olive oil, 1 chopped onion, 1 garlic clove and ½ tsp of chilli flakes. Add 1 diced carrot, 1 diced courgette, 200g cauliflower, and ½ small chopped aubergine. Stir well, and then add 1 large can of chopped tomatoes and 2 heaped tsp of tomato puree. Stir and simmer for 10 minutes. Serve with a portion of wild rice.

Energy Foods - Top tips to boost energy and lose body fatDay 7

Breakfast or Brunch…

Bowl of fresh fruit salad with walnuts, blueberries and coconut milk – Chop an apple, pear, and peach, and put in a bowl. Add a handful each of walnuts and blueberries. Top with 3 tablespoons of natural yoghurt, and a spoon of honey.

Mid-morning snack…

1 banana

Lunch…

Butterbean and almond salad – Put 50g salad leaves into a bowl and add 150g sliced cherry tomatoes, sliced red pepper, 100g chopped cucumber, 100g tinned and drained butterbeans, and a tablespoon of chopped almonds. Drizzle with balsamic vinegar, hempseed oil, and a handful of fresh coriander.

Mid-afternoon snack…

An apple

Dinner

Vegetable Medley Stir Fry with Chillis - preheat oven to 190C/Gas mark 5.  Stir-fry a wok full of colourful vegetables with Tamari sauce and fresh chillis.  Add in a handful of lentils and bean sprouts 

 

Looking for healthy snacks?

If you’re after something healthy, low fat and gluten free, why not try these yummy snacks from our range:

  • Mixed boxes are a great way of sampling all of our gluten free Nakd healthy snacks with so many delicious flavours to choose from.
  • Nakd bars contain 100% natural ingredients and are all wheat, dairy and gluten free! Try our Nakd Cocoa Orange bar, one of our most popular bars with rich cocoa and zesty orange flavours.
  • Try out mini bite sized Nakd Bits made with tasty raw fruit and nuts. All dairy, wheat and gluten free friendly!

This Gluten free meal plan was written by our nutritionist Lucy-Ann Prideaux.
 

 

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