Dr. Ahmed Here is a one-week (7-day) 1600 Kcal gluten free meal plan designed by our nutritionist for people with celiac disease.
Healthy adults typically need between 1600 to 2000 calories per day. Many people with active celiac disease struggle with weight gain and may be underweight.
To help with weight maintenance and gain, you can start with a 1000-calorie gluten-free meal plan for about two weeks.
Then, gradually increase to a 1200-calorie plan, followed by a 1400-calorie plan, and finally a 1600-calorie plan.
If you experience excessive bloating or find it difficult to tolerate, you can switch back to the 1400-calorie plan.
If your weight remains the same and doesn’t increase, you might consider moving up to an 1800-calorie or even a 2000-calorie gluten-free meal plan.
Here is a 7-Day 1600-calorie gluten-free meal plan for people with celiac disease:
| Day 1 | Meal | Food Item | 1610 Calories (Kcal) |
| Monday | Breakfast | Quinoa porridge bowl with maple syrup and frozen strawberries | 290 |
| Snack | Sliced avocado and tomato (1+1) | 200 | |
| Lunch | Grilled chicken steak with garlic sauce + 1 cup vegetable rice | 450 | |
| Snack | Rice cakes with peanut butter (2) | 210 | |
| Dinner | Tofu stir-fry with leftover vegetable rice + mango chunks (1 cup) | 460 |
| Day 2 | Meal | Food Item | 1620 Calories (Kcal) |
| Tuesday | Breakfast | Chia seed pudding with amaranth, almond milk and raisins | 310 |
| Snack | Pineapple Milkshake | 200 | |
| Lunch | Baked Cod (1 fillet) with sprinkled lemon + creamy sauce | 430 | |
| Snack | Gluten-free banana bread + 1 cup tea | 290 | |
| Dinner | Quinoa and broccoli casserole | 390 |
| Day 3 | Meal | Food Item | 1600 Calories (Kcal) |
| Wednesday | Breakfast | Scrambled eggs with cheese and spinach with gluten-free toast | 330 |
| Snack | Lemon glazed bell peppers with guacamole | 210 | |
| Lunch | Lentil soup with cornbread + pomegranate juice | 440 | |
| Snack | Gluten-free granola bars (2) | 200 | |
| Dinner | Sweet potato fries with guacamole | 420 |
| Day 4 | Meal | Food Item | 1600 Calories (Kcal) |
| Thursday | Breakfast | Buckwheat pancakes with honey +1 cup milk | 370 |
| Snack | Greek yogurt bowl | 160 | |
| Lunch | Cheese-stuffed chicken breast | 490 | |
| Snack | Homemade caramel popcorn (1 cup) | 200 | |
| Dinner | Mixed vegetable soup + gluten-free garlic bread | 380 |
| Day 5 | Meal | Food Item | 1620 Calories (Kcal) |
| Friday | Breakfast | Gluten-free waffle + mango milkshake | 390 |
| Snack | Boiled corn + orange juice | 160 | |
| Lunch | Creamy turkey and veggies taco (made with corn tortilla) | 370 | |
| Snack | Gluten-free crackers (1 cup) | 260 | |
| Dinner | Beans + fruits and vegetable salad with sprinkled olive oil | 420 |
| Day 6 | Meal | Food Item | 1630 Calories (Kcal) |
| Saturday | Breakfast | Hard-boiled eggs with 1 cup skim milk | 270 |
| Snack | Roasted chickpeas (1 cup) + lemon and honey water | 280 | |
| Lunch | Grilled beef patty with gluten-free buns and sliced onions + tomatoes and cheese | 450 | |
| Snack | Gluten-free cookies (2) | 220 | |
| Dinner | Potato fritters with home-made tomato sauce | 410 |
| Day 7 | Meal | Food Item | 1610 Calories (Kcal) |
| Sunday | Breakfast | Breakfast egg muffins (2 small) + sliced apple | 280 |
| Snack | Potato wedges with sprinkled lime | 210 | |
| Lunch | Zucchini noodles with chicken and cheese + pineapple juice | 410 | |
| Snack | Nut mix (1/2 cup) | 290 | |
| Dinner | Homemade chocolate pudding | 420 |
Here is a table summarizing 1600 kcal gluten-free meal plan for celiac patients:
| Day | Breakfast | Snack | Lunch | Snack | Dinner | Total Calories |
| Monday | Quinoa porridge bowl with maple syrup and frozen strawberries 290 kcal | Sliced avocado and tomato (1+1) 200 kcal | Grilled chicken steak with garlic sauce + 1 cup vegetable rice 450 kcal | Rice cakes with peanut butter (2) 210 kcal | Tofu stir-fry with leftover vegetable rice + mango chunks (1 cup) 460 kcal | 1610 kcal |
| Tuesday | Chia seed pudding with amaranth, almond milk and raisins 310 kcal | Pineapple Milkshake 200 kcal | Baked Cod (1 fillet) with sprinkled lemon + creamy sauce 430 kcal | Gluten-free banana bread + 1 cup tea 290 kcal | Quinoa and broccoli casserole 390 kcal | 1620 kcal |
| Wednesday | Scrambled eggs with cheese and spinach with gluten-free toast 330 kcal | Lemon glazed bell peppers with guacamole 210 kcal | Lentil soup with cornbread + pomegranate juice 440 kcal | Gluten-free granola bars (2) 200 kcal | Sweet potato fries with guacamole 420 kcal | 1600 kcal |
| Thursday | Buckwheat pancakes with honey +1 cup milk 370 kcal | Greek yogurt bowl 160 kcal | Cheese-stuffed chicken breast 490 kcal | Homemade caramel popcorn (1 cup) 200 kcal | Mixed vegetable soup + gluten-free garlic bread 380 kcal | 1600 kcal |
| Friday | Gluten-free waffle + mango milkshake 390 kcal | Boiled corn + orange juice 160 kcal | Creamy turkey and veggies taco (made with corn tortilla) 370 kcal | Gluten-free crackers (1 cup) 260 kcal | Beans + fruits and vegetable salad with sprinkled olive oil 420 kcal | 1620 kcal |
| Saturday | Hard-boiled eggs with 1 cup skim milk 270 kcal | Roasted chickpeas (1 cup) + lemon and honey water 280 kcal | Grilled beef patty with gluten-free buns and sliced onions + tomatoes and cheese 450 kcal | Gluten-free cookies (2) 220 kcal | Potato fritters with home-made tomato sauce 410 kcal | 1630 kcal |
| Sunday | Breakfast egg muffins (2 small) + sliced apple 280 kcal | Potato wedges with sprinkled lime 210 kcal | Zucchini noodles with chicken and cheese + pineapple juice 410 kcal | Nut mix (1/2 cup) 290 kcal | Homemade chocolate pudding 420 kcal | 1610 kcal |
Remember: Foods to Avoid!
Wheat:
Including spelt, farina, graham flour, semolina, and durum.
Barley:
Including malt and malt flavoring.
Rye:
Often found in bread and cereals.
Triticale:
A cross between wheat and rye.
Oats:
Unless specifically labeled gluten-free, as oats can be contaminated with gluten during processing.
Processed Foods:
Be cautious with processed foods such as soups, sauces, salad dressings, and candies, which may contain hidden gluten.
Important Points of Consideration:
Consult a Healthcare Professional:
Before starting any new meal plan, especially if you have celiac disease or any other health condition, consult with a healthcare professional or a registered dietitian.
Read Labels Carefully:
Always check food labels to ensure products are gluten-free. Gluten can be hidden in unexpected places, such as sauces, dressings, and processed foods.
Cross-Contamination:
Be vigilant about cross-contamination. Use separate utensils, cookware, and storage for gluten-free foods to avoid accidental gluten exposure.
Variety is Key:
Incorporate a wide range of fruits, vegetables, lean proteins, and whole grains to ensure you receive all necessary nutrients.
Stay Hydrated:
Drink plenty of water throughout the day to stay hydrated and support overall health.
Disclaimer:
This meal plan is intended for informational purposes only and does not replace medical advice.
Always consult with a healthcare provider or a registered dietitian before making any significant changes to your diet, especially if you have a medical condition like celiac disease.
Individual nutritional needs may vary, and it is important to tailor any meal plan to your health requirements.
We hope this meal plan supports your journey towards better health. Stay informed, stay safe, and enjoy your gluten-free lifestyle!
Here is a link to Amazon’s gluten-free meal plans in a book format.
