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Healthy Gluten Free Meal Plan with Lower Sugar Recipes and Tips! Snacks and Meals with less than 12 grams of sugar per serving. Easy gluten free meal plan ideas to boost your health without added sugar or preservatives.
Happy 15th of of month friends! That means it’s Gluten Free Meal Plan time! If you missed last month, so check this post with Iron Rich Gluten Free Meal Plan ideas.
This Month we are rounding up recipes that are lower sugar and gluten free. Why? Well, let me explain. For one, when I started a gluten free diet (8 years ago), I kinda flipped out. I got so nervous of what I could or could not eat and ended up buying everything packaged that said certified gluten free. You know what happened? It was FULL of additional sugars and even processed ingredients. SO yes, it was gluten free, but it was not that healthy.
Secondly, when you are starting a gluten free diet, due to inflammation in the body/gut, it sometimes can be best to cut back on sugar. And by sugar, I mean excess sugar. This is just temporarily so the body can heal. That being said, if you are still training and working out a ton, you will need glycogen for the muscles.
This lower sugar gluten free meal plan are for those who either
- A —> are new to gluten free and want to focus on real food gluten free choices that are naturally lower in sugar. So maybe gluten free cookies can be a treat here or there, right? haha.
- B —> Want to reduce inflammation in the body so are cutting back on sugar and gluten in order to maximize nutrients.
I hope that makes sense.
Did you know that one can of soda has 50 grams of sugar? Yes, even the “gluten free natural soda” kind. That just shows how much EXTRA sugar can sneak into our diet.
All these meal ideas and recipes have around 5- 10 grams of unrefined sugar (natural) per serving or less. Which makes up to be around 25 -40 grams total of NATURAL sugar intake for the day. No (or very minimal) additives. I’m thinking that’s a WIN WIN, right?
Let’s get started. I’ll give a grocery list you might need at the end of this post.
Breakfast
Super Simple Peanut Butter Mug Cake–
Skip the honey to keep sugar low or none at all.
Indian Spiced baked potato and egg Foil packets–
These spices are rich inantioxidants as well!
Paleo Breakfast Muffins
Uses dates as a natural sweetener!
Lower sugar Snacks
Homemade Kale Chips
Save money and all the extra ingredient that goes into store bought chips. These are great oven baked or dehydrated!
No Bake Coconut Protein Bites
These are packed with protein and are lower sugar if you skip the maple syrup.
Lunch
Fiesta Quinoa Salad Bowl
Fresh, and refreshing, this veggie filled Vegan Fiesta Quinoa Salad is a great side dish or entree!
Chilled Artichoke Avocado Spring Pea Soup with Healthy Prebiotics
Packed with veggies that are loaded with prebiotics. This means the natural fibers and sugars in this veggie soup will actually FEED the good gut bacteria.
Chicken Salad Wraps
A dairy free meal packed with veggies and protein.
Dinners
Lime cilantro Baked shrimp
Quick, healthy, simple! Use fresh cilantro and lime to season. Great anti-inflammatory meal.
Egg Lasagna Casserole
Egg lasagna roll-ups are your new favorite meal prep breakfast (or dinner!) that also happens to be high protein and keto. This vegetarian recipe only takes a handful of ingredients, the filling is versatile, and it’s freezer friendly.
Paleo Salmon Cakes
Eaten with a fork or held in your hand, these easy salmon patties come together in no time at all for a low carb appetizer or healthy addition to any meal.
This meal is super easy to make and quick. Made from leftovers. all you need is veggies, canned salmon or tuna, a touch of coconut flour or Gluten Free flour, and eggs!
GROCERY LIST:
- squash
- sweet potato or golden potatoes
- onion/carrots/tomatoes
- mango
- bell pepper
- avocado
- frozen peas or fresh
- canned artichoke (no additives)
- banana
- lime
- fresh berries or cranberries (for the dehydrated snacks)
- snap peas
- leafy greens
- kale
- cabbage
- black eyed peas
- garlic/basil/cilantro
- turmeric/curry
- Plant protein or grass fed whey (no sugar added)
- eggs
- Skinless chicken breasts
- Large Shrimp
- Canned Salmon or skinless wild caught salmon
- Optional – organic ground beef or pork for the egg lasagna rolls
STAPLES PANTRY ITEMS WILL NEEDfor this Meal plan and More!
- Quinoa
- Dates
- nutritional yeast
- greek yogurt
- Chia seed
- honey or maple syrup (you can use xylitol syrup if you are wanting nosugar)
- coconut milk/cream/Coconut flakes
- Olive Oil/Coconut Oil (cold pressed)
- No sugar added canned tomatoes
- Spices/dried herbs
- Sea salt/Pepper
- Coconut Flour/Almond Flour
If you have any questions, feel free to comment or email me. Would love feedback or more ideas for future meal plans.
LC
