I have been trying to keep a gluten free diet for some years. Gluten, dairy, sugar free meals have been my top goal as I feel great when I eat like that. Yet, I can’t always stick to the plan.
For me, eating healthy is mainly for health reasons. In time I understood this kind of diet also helps me with the mood, energy and tonus. Therefore, here is my gluten free, dairy free, sugar free 1 Day Meal Plan.
What to eat in a day – gluten, dairy, sugar free meals
Although I neglected my gluten, dairy, sugar free diet during Holidays, I started again this year and I intend to be organized this time. Therefore, I leave you below one of my gluten, dairy, sugar free – 1 Day Meal Plan.
I know how stressful can be to search for recipes and to try new ideas. Maybe you will find inspiration in these dishes and you will incorporate them into your daily gluten, dairy, sugar free diet. At each I also wrote some personal observations, I hope you find them useful.
A mix of egg and vegetable for a gluten free breakfast
My favourite breakfast is a mix of vegetables and a hard-boiled egg. I mix in a bowel spinach, arugula or lettuce, grated raw carrot or pieces of boiled carrot, radishes and, optional, green or red bell pepper. I add over them the egg, sprinkle on it some chia or sesame seeds and here you go, I have my breakfast.
For those of you who wonder what bread I use, I sometimes buy gluten free bread. I buy it from a bakery nearby (so not for the supermarket as that bread is full of soya, chemicals, preservatives etc.). Another solution is to eat my breakfast with rice rolls.
In some other days, when I don’t want to eat egg for breakfast, I stay with the same salad, but I add in it olives and avocado, just to make it more consistent.
Oatmeal with honey and fruits – my plan B for breakfast
My second option for a healthy breakfast is oatmeal with honey, fruits, coconut milk (or water) and some coconut oil (optional).
I only eat gluten free oatmeal and use just one type of fruit: blueberries, kiwis, grated apple etc.
It’s delicious.
Gluten free pasta with tomato sauce and tuna or chicken for lunch
At lunch, I like to eat something more consistent, so I sometimes choose gluten free pasta (made from rice, corn or buckwheat). I boiled them according to the label, and, in the meantime, I prepare a tomato sauce made from tomatoes, garlic and olive oil. Then, I add in some pieces of tuna or grilled chicken. I try to buy only tuna from a jar but when I don’t find it, I buy canned tuna too.
Often times, I also eat soup for lunch. Simple, nutritious and healthy soups, made with vegetables, condiments, fresh parsley. The tomato soup is my favourite.
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A fresh and healthy salad for dinner
If I have some tuna or chicken left from lunch I will add it here, but if not, the recipe is still very simple and tasty. I add all sort of green leafy vegetables, pine nuts (you can also add almonds or pistachios), tomatoes and vegan cheese. My favourite is the almond or cashew cheese. I add a drop of olive oil, lemon juice and here’s my gluten, dairy, sugar free dinner recipe.
Fruits for a healthy snack
In the first part of the day I always eat fruits such as bananas, kiwi, oranges or pineapple. Yet, I avoid fruits in the evening.
In search for some inspiration for a pleasant evening? Here’s our suggestions.
Gluten, dairy and sugar free dessert – my gluten free banana bread is the “star”
As for dessert, I sometimes cook a very special recipe. My gluten, diary and sugar free banana bread tastes delicious and it is also very healthy.
For it, you need 2 very ripe bananas, 4 tablespoons of coconut flour, 1/2 cup almond butter (you can also use peanut butter if you do not have allergies, but keep in mind it should say “sugar free” on the label), 2 eggs, rum extract or vanilla extract, 1 tablespoon of natural sweetener (I use 1 tablespoon of honey), 1 teaspoon of baking powder, 1 cup chopped walnuts.
You just have to mash the bananas and put them into a blender or a food processor. Then add the almond butter (1/2 cup almond butter – then put in the natural sweetener, the vanilla extract and the 2 eggs.
Mix the whole composition a little bit, stop and then add the baking powder.
Mix it again. At the end, you can also add raisins (soaked in water).
Line a pan with baking paper, pour the batter and add on top chopped nuts.
Bake this gluten free banana bread for about 25 minutes and then serve it as you wish, with fruits or dark chocolate.
Here’s my gluten free, dairy free, sugar free 1 day meal plan. Of course, I think you realized that when I say “sugar free” it means processed sugar. Of course I eat fruits, but only in moderation and in the first part of the day.
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April 11, 2023 at 2:59 pm