1200 Calorie Gluten-Free Meal Plan – Overview
Although gluten is usually an easy-to-digest type of protein, for people with celiac disease or gluten sensitivity, it can cause serious health issues.
Limiting your diet with foods that are gluten-free and keeping your daily intake under 1200 calories may be challenging to keep up with on day to day basis. This is why this 1200 calorie gluten free meal plan might be an article you may want to bookmark.
What is the 1200 Calorie Gluten-Free Meal Plan?
Gluten is a type of protein commonly found in grains and is normally easy to digest. In some people, gluten can cause intestinal problems and digestion issues.
You may experience problems such as gas, indigestion and bloating after consuming gluten-containing food. In such cases, a gluten-free diet is recommended.
When you set this diet under the calories you need daily, you will have a gluten-free diet for weight loss.
Gluten causes small intestine problems in patients with celiac disease. Even in people who don’t have celiac disease or a wheat allergy, gluten can sometimes cause discomfort in the body.
In other words, gluten intolerance may occur. In such cases, a gluten-free diet may be recommended.
Dropping gluten from your diet without making any other changes can lead to serious nutritional deficiencies and health problems.
These problems can be prevented by adding foods with similar nutritional value on a gluten-free diet plan.
For example, buckwheat, quinoa, flaxseed and gluten-free bread (see also: flaxseed side effects). So what are the foods that contain gluten?
- Barley, wheat, rye and oats
- Flours enriched with vitamins and minerals
- Whole wheat flour, graham flour, whole wheat breadsticks
- Pastries such as cakes, pies
- Muesli, cereals, spicy rice mixes and crackers
- Instant soups and bouillons
- Beverages such as malt, malt-containing beer, and vodka
- Semolina, pasta, noodles, bulgur, vermicelli and couscous
A gluten-free diet has no direct effect on weight loss. However, with a 1200 calorie gluten free meal plan, an average of 6-11 lbs of weight loss per month is expected.
This is a slow and permanent weight loss that is physically and mentally healthy. Foods to be consumed for a gluten-free diet are as follows:
- Fresh fruits and vegetables
- Protein sources such as red meat, turkey, eggs, chicken, fish, and other seafood
- Foods in the grain group, such as potato, rice, corn, buckwheat, quinoa, flax and chia seeds
- Corn and potato starch
- All fats and oils
- Powdered white and brown sugar
- Gluten-free flours made from corn, soy, rice, potatoes, and beans
- Legumes such as dry beans, soybeans, chickpeas, kidney beans, and lentils.
- Low-fat milk and dairy products such as cheese, yogurt, buttermilk, kefir, milk
- Unprocessed nuts such as hazelnuts, almonds, walnuts
What Are The Benefits of the 1200 Calorie Gluten-Free Meal Plan?
- It balances blood sugar.
- It helps to lose weight.
- It allows you to have stronger and healthier hair.
- It allows you to have stronger and healthier nails.
- It helps to solve thyroid problems.
- It helps to reduce edema.
1200 Calorie Gluten-Free Meal Plan
Breakfast: 2 slices of gluten-free bread, raw vegetables (steamed), 1 slice of feta cheese, 2 prunes.
Lunch: Grilled fish, arugula salad, 1 slice of cornbread.
Snack: 1 portion of fruit
Dinner: Chicken sauté, a bowl of rice soup (small-size), seasonal salad.
Total Calories of the Day: 1211
Breakfast: Gluten-free cereal, 2 walnuts, 10 blueberries, semi-skimmed milk.
Lunch: Mushroom omelet (without flour), 1 slice of gluten-free bread, tomato, and cucumber.
Snack: 1 peach
Dinner: Leek cooked with olive oil, 2 slices of cornbread, and yogurt.
Total Calories of the Day: 1215
Breakfast: 2 slices of gluten-free bread, 2 walnuts, semi-fat cheese, and raw vegetables.
Lunch: Salad, 6 tablespoons of white beans (cooked with olive oil), 1 slice gluten-free bread.
Snack: 15 raw almonds
Dinner: Baked fish, green salad.
Total Calories of the Day: 1213
Breakfast: Curd cheese with parsley, 5 olives, raw vegetables, 2 slices of gluten-free bread.
Lunch: Green salad, 5 meatballs (with no breadcrumbs), 3 tablespoons of cooked rice.
Snack: A glass of fresh orange juice
Dinner: Boiled vegetables, lentils cooked with minced meat, 1 slice of gluten-free bread.
Total Calories of the Day: 1211
Breakfast: Fresh vegetables, 1 slice of cornbread, 1 slice of semi-fat cheddar, 1 tsp jam.
Lunch: Baked turkey with vegetables, lentil soup without flour, seasonal salad
Snack: A glass of kefir, an apple
Dinner: Spinach meal, tzatziki with dill, 2 slices of gluten-free bread.
Total Calories of the Day: 1199
Printable (PDF) 1200 Calorie Gluten-Free Meal Plan
|Meals||Day 1||Day 2||Day 3||Day 4||Day 5|
|Breakfast||2 slices of gluten-free bread, raw vegetables (steamed), 1 slice feta cheese, 2 prunes.||Gluten-free cereal, 2 walnuts, 10 blueberries, semi-skimmed milk.||2 slices of gluten-free bread, 2 walnuts, semi-fat cheese, raw vegetables.||Curd cheese with parsley, 5 olives, raw vegetables, 2 slices of gluten-free bread.||Fresh vegetables, 1 slices of cornbread, 1 slices of semi-fat cheddar, 1 tsp jam.|
|Lunch||Grilled fish, arugula salad, 1 slice cornbread.||Mushroom omelet (without flour), 1 slice of gluten-free bread, tomato, cucumber||Salad, 6 tablespoons of white beans (cooked with olive oil), 1 slice gluten-free bread.||Green salad, 5 meatballs (the ingredients should not contain bread), 3 tablespoons cooked rice||Baked turkey with vegetables, lentil soup without flour, seasonal salad|
|Snack||1 portion of fruit||1 peach||15 raw almonds||A glass of fresh orange juice||A glass of kefir, an apple|
|Dinner||Chicken sauté, a bowl of rice soup (small-size), seasonal salad.||Leek cooked with olive oil , 2 slices of cornbread, yogurt.||Baked fish, green salad.||Boiled vegetables, lentil cooked with minced meat, 1 slice of gluten-free bread.||Spinach meal, tzatziki with dill, 2 slices of gluten-free bread.|
|Total calories for the day||1211||1215||1213||1211||1199|
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