1200 Calorie Gluten Free Meal Plan (Printable and PDF)

1200 Calorie Gluten Free Meal Plan – Overview

Looking for a 1200 calorie gluten free meal plan? You have come to the right place. Although gluten is usually an easy-to-digest type of protein, for people with celiac disease or a gluten sensitivity, it can cause serious health issues. So today we’ll share with you this gluten-free meal plan that will also make it easier for you to lose weight.

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.

Just 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 to gluten into the diet. For example, buckwheat, quinoa, flaxseed and gluten-free breads (see also: flaxseed side effects). So what are the foods that contain gluten?

1200 calorie gluten free meal plan

1200 calorie gluten free meal plan – What are the foods containing gluten?

  • Barley, wheat, rye and oats
  • Flours enriched with vitamins and minerals
  • Whole wheat flour, graham flours, whole wheat bread sticks
  • 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 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:

1200 calorie gluten free meal plan

1200 calorie gluten free meal plan – What are gluten-free foods?

  • 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, 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

Monday

Breakfast: 2 slices of gluten-free bread, raw vegetables (steamed), 1 slice feta cheese, 2 prunes.

Lunch: Grilled fish, arugula salad, 1 slice cornbread.

Snack: 1 portion of fruit

Dinner: Chicken sauté, a bowl of rice soup (small-size), seasonal salad.

Total Calories of the Day: 1211

Tuesday

Breakfast: Gluten-free cereal, 2 walnuts, 10 blueberries, semi-skimmed milk.

Lunch: Mushroom omelet (without flour), 1 slice of gluten-free bread, tomato, cucumber.

Snack: 1 peach

Dinner: Leek cooked with olive oil , 2 slices of cornbread, yogurt.

Total Calories of the Day: 1215

Wednesday

Breakfast: 2 slices of gluten-free bread, 2 walnuts, semi-fat cheese, 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

Thursday

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 cooked rice

Snack: A glass of fresh orange juice

Dinner: Boiled vegetables, lentil cooked with minced meat, 1 slice of gluten-free bread.

Total Calories of the Day: 1211

Friday

Breakfast: Fresh vegetables, 1 slices of cornbread, 1 slices 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

MealsDay 1Day 2Day 3Day 4Day 5
Breakfast2 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.
LunchGrilled fish, arugula salad, 1 slice cornbread.Mushroom omelet (without flour), 1 slice of gluten-free bread, tomato, cucumberSalad, 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 riceBaked turkey with vegetables, lentil soup without flour, seasonal salad
Snack1 portion of fruit1 peach15 raw almondsA glass of fresh orange juiceA glass of kefir, an apple
DinnerChicken 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 day12111215121312111199

See Also:

1200 Calorie Diet Plan to Lower Cholesterol