Dr. Ahmed Here is a one-week, 1400 Kcal gluten-free meal plan designed for patients with celiac disease, presented in a tabulated format.
A 1400-calorie diet plan serves as a good starting point for many individuals. It is especially suitable for shorter individuals, as their daily calorie needs are typically lower compared to taller Americans and Europeans.
Given that patients with celiac disease often experience stunted growth and malnutrition due to chronic malabsorption and diarrhea, starting with a 1400-calorie gluten-free diet is an excellent initial approach.
For younger adults and children, a 1000 Kcal and a 1200 Kcal gluten-free meal plan can be a good starting point.
Starting from lower calories and gradually increasing the number of calories is best for people with a sensitive stomach.
7-Days 1400 Kcal Gluten-Free Meal Plan
| Day 1 | Meal | Food Item | 1380 Kcal |
|---|---|---|---|
| Monday | Breakfast | Zucchini omelet with bread | 280 Kcal |
| Snack | Kiwi and cucumber smoothie | 130 Kcal | |
| Lunch | Corn and lentil chowder + gluten-free pita bread | 340 Kcal | |
| Snack | Gluten-free crackers (1/2 cup) + hummus | 240 Kcal | |
| Dinner | Crispy corn and potato cutlets + tomato sauce + pineapple juice | 390 Kcal |
| Day 2 | Meal | Food Item | 1400 Kcal |
|---|---|---|---|
| Tuesday | Breakfast | Amaranth porridge bowl + sliced apple | 270 Kcal |
| Snack | Watermelon chunks (1 cup) | 120 Kcal | |
| Lunch | Corn tortilla wrap with chicken, veggies, and hard cheese | 410 Kcal | |
| Snack | Quinoa muffins (2) | 250 Kcal | |
| Dinner | Spinach pasta | 350 Kcal |
| Day 3 | Meal | Food Item | 1370 Kcal |
|---|---|---|---|
| Wednesday | Breakfast | Greek yogurt bowl topped with banana | 240 |
| Snack | Blueberry smoothie | 170 | |
| Lunch | Gluten-free pita bread with grounded beef and ranch sauce | 430 | |
| Snack | Peanut butter with sliced banana | 180 | |
| Dinner | Lentil soup + corn tortilla | 350 |
| Day 4 | Meal | Food Item | 1370 Kcal |
|---|---|---|---|
| Thursday | Breakfast | Scrambled eggs mixed with rice | 320 Kcal |
| Snack | Potato wedges with tomato sauce | 190 Kcal | |
| Lunch | Baked salmon with mashed potatoes | 390 Kcal | |
| Snack | Nut mix (1/2 cup) | 150 Kcal | |
| Dinner | Egg sandwich with gluten-free toast | 320 Kcal |
| Day 5 | Meal | Food Item | 1410 Kcal |
|---|---|---|---|
| Friday | Breakfast | Amaranth vegetable breakfast tacos (2) | 310 |
| Snack | Sliced avocado (1/2) with roasted carrots | 180 | |
| Lunch | Beef steak with roasted kale | 420 | |
| Snack | Dates + almonds (1/2 cup) | 140 | |
| Dinner | Black bean + Quinoa salad bowl | 360 |
| Day 6 | Meal | Food Item | 1360 Kcal |
|---|---|---|---|
| Saturday | Breakfast | Cheese omelet + Blueberry smoothie | 310 Kcal |
| Snack | Stuffed mushrooms | 190 Kcal | |
| Lunch | Vegetable fried rice + mint yogurt | 390 Kcal | |
| Snack | Dark chocolate bar | 180 Kcal | |
| Dinner | Sweet potato fried with guacamole | 280 Kcal |
| Day 7 | Meal | Food Item | 1400 Kcal |
|---|---|---|---|
| Sunday | Breakfast | Avocado bread + scrambled eggs | 280 Kcal |
| Snack | Asir-fried potato wedges | 240 Kcal | |
| Lunch | Rice casserole with ground turkey | 370 Kcal | |
| Snack | Chocolate-dipped frozen strawberries. (1/2 cup) | 210 Kcal | |
| Dinner | Chicken nachos with tomato sauce | 300 Kcal |
Summary of 1400 Kcal Gluten-Free Meal Plan
| Day | Breakfast | Snack | Lunch | Snack | Dinner | Total Calories |
| Monday | Zucchini omelet with bread 280 kcal | Kiwi and cucumber smoothie 130 kcal | Corn and lentil chowder + gluten-free pita bread 340 kcal | Gluten-free crackers (1/2 cup) + hummus 240 kcal | Crispy corn and potato cutlets + tomato sauce + pineapple juice 390 kcal | 1380 kcal |
| Tuesday | Amaranth porridge bowl + sliced apple 270 kcal | Watermelon chunks (1 cup) 120 kcal | Corn tortilla wrap with chicken, veggies, and hard cheese 410 kcal | Quinoa muffins (2) 250 kcal | Spinach pasta 350 kcal | 1400 kcal |
| Wednesday | Greek yogurt bowl topped with banana 240 kcal | Blueberry smoothie 170 kcal | Gluten-free pita bread with grounded beef and ranch sauce 430 kcal | Peanut butter with sliced banana 180 kcal | Lentil soup + corn tortilla 350 kcal | 1370 kcal |
| Thursday | Scrambled eggs mixed with rice 320 kcal | Potato wedges with tomato sauce 190 kcal | Baked salmon with mashed potatoes 390 kcal | Nut mix (1/2 cup) 150 kcal | Egg sandwich with gluten-free toast 320 kcal | 1370 kcal |
| Friday | Amaranth vegetable breakfast tacos (2) 310 kcal | Sliced avocado (1/2) with roasted carrots 180 kcal | Beef steak with roasted kale 420 kcal | Dates + almonds (1/2 cup) 140 kcal | Black bean + Quinoa salad bowl 360 kcal | 1410 kcal |
| Saturday | Cheese omelet + Blueberry smoothie 310 kcal | Stuffed mushrooms 190 kcal | Vegetable fried rice + mint yogurt 390 kcal | Dark chocolate bar 180 kcal | Sweet potato fried with guacamole 280 kcal | 1360 kcal |
| Sunday | Avocado bread + scrambled eggs 280 kcal | Asir-fried potato wedges 240 kcal | Rice casserole with ground turkey 370 kcal | Chocolate-dipped frozen strawberries. (1/2 cup) 210 kcal | Chicken nachos with tomato sauce 300 kcal | 1400 kcal |
To further increase your calorie intake, you can either increase the quantity of your food, add more snacks, or simply follow these meal plans:
- 7-Day1600 Kcal Gluten Free Meal Plan for Celiac Disease
- 1800 Kcal Gluten Free Meal Plan for Celiac Disease
- 7-Day 2000 Kcal Gluten Free Meal Plan
All the above meal plans are also available in book format at Amazon. Here is the link:
