Dr. Ahmed Here is a 1200 Kcal gluten-free meal plan, created by our nutritionist. It includes a good mix of proteins, healthy fats, and gluten-free carbs from fruits and vegetables.
This meal plan is good for underweight individuals and children. It’s also a good starting point if you’re looking to gain weight. You can start with 1200 calories and increase to 1400, 1600, and more as you gain weight.
It can also be used by people who are overweight and want to lose weight.
If you don’t have celiac disease or gluten sensitivity, you don’t need to follow a gluten-free meal plan.
However, some people find that gluten-free meals are easier on their stomachs and help with digestion, bloating, and cramps. They can use this plan to feel better temporarily.
The amount of calories a person needs each day depends on their weight, age, and how active they are. Generally, women need about 2000 calories a day and men need about 2400 calories.
1200 Kcal meal plan is not recommended if you are a normal-weight adult, do not wish to lose weight, and do not have celiac disease.
Here is a 1200 kcal Gluten-Free meal Plan:
1200 Kcal Gluten Free Meal Plan for Celiac Disease Patients:
| Day 1 | Meal | Food Item | 1190 Kcal |
|---|---|---|---|
| Monday | Breakfast | Vegetable Omelet + 1 cup skim milk | 250 Kcal |
| Snack | Honey-glazed roasted pears | 200 Kcal | |
| Lunch | Chicken, Avocado, and kiwi salad bowl | 330 Kcal | |
| Snack | Roasted peach with sprinkled pepper | 120 Kcal | |
| Dinner | Lemon and mint garbanzo salad | 290 Kcal |
| Day 2 | Meal | Food Item | 1160 Kcal |
|---|---|---|---|
| Tuesday | Breakfast | Egg muffins (2) | 280 Kcal |
| Snack | Roasted chickpeas | 120 Kcal | |
| Lunch | Curried beef with rice tortilla | 350 Kcal | |
| Snack | Gluten-free tomato bread (1) | 110 Kcal | |
| Dinner | Vegetable stuffed sweet potato | 320 Kcal |
| Day 3 | Meal | Food Item | 1200 Kcal |
|---|---|---|---|
| Wednesday | Breakfast | Strawberry and chia seed smoothie | 190 Kcal |
| Snack | Carrot sticks with hummus | 130 Kcal | |
| Lunch | Split pea soup with rice tortilla | 370 Kcal | |
| Snack | Honey mustard chicken wings (2-3) | 240 Kcal | |
| Dinner | Grilled turkey lettuce wrap | 270 Kcal |
| Day 4 | Meal | Food Item | 1180 Kcal |
|---|---|---|---|
| Thursday | Breakfast | Mango +vanilla protein smoothie (1 cup) | 260 Kcal |
| Snack | Boiled corn with lemon and pepper (1 cup) | 130 Kcal | |
| Lunch | Tuna salad bowl | 340 Kcal | |
| Snack | Chocolate and almond stuffed dates (5-6) | 180 Kcal | |
| Dinner | Gluten-free onion rings with homemade tomato sauce | 270 Kcal |
| Day 5 | Meal | Food Item | 1200 Kcal |
|---|---|---|---|
| Friday | Breakfast | Gluten-free banana bread + 1 cup skim milk | 210 |
| Snack | Orange juice | 150 | |
| Lunch | Chicken Casserole + corn tortilla | 410 | |
| Snack | Mango ice cream (1/2 cup) | 140 | |
| Dinner | Gluten-free mix of vegetable spaghetti | 290 |
| Day 6 | Meal | Food Item | 1160 Kcal |
|---|---|---|---|
| Saturday | Breakfast | Potato omelet with gluten-free toast | 230 Kcal |
| Snack | Sliced apples (2) | 120 Kcal | |
| Lunch | Sweet and sour tofu bowl | 360 Kcal | |
| Snack | Caramel popcorn (1 cup) | 220 Kcal | |
| Dinner | Gluten-free toast + Chocolate spread | 220 Kcal |
| Day 7 | Meal | Food Item | 1180 Kcal |
|---|---|---|---|
| Sunday | Breakfast | Almond flour banana pancakes (2) | 270 Kcal |
| Snack | Pineapple smoothie | 150 Kcal | |
| Lunch | Creamy cauliflower soup | 340 Kcal | |
| Snack | Roasted carrot sticks | 110 Kcal | |
| Dinner | Cauliflower rice | 310 Kcal |
Summary of 1200 Kcal Gluten-Free Meal Plan for Celiac Disease Patients:
A summary of the 7-day gluten-free meal plan is given in the table below:
| Day | Breakfast | Snack | Lunch | Snack | Dinner | Total Calories |
| Monday | Vegetable Omelet + 1 cup skim milk 250 kcal | Honey-glazed roasted pears 200 kcal | Chicken, Avocado, and kiwi salad bowl 330 kcal | Roasted peach with sprinkled pepper 120 kcal | Lemon and mint garbanzo salad 290 kcal | 1190 kcal |
| Tuesday | Egg muffins (2) 280 kcal | Roasted chickpeas 120 kcal | Curried beef with rice tortilla 350 kcal | Gluten-free tomato bread (1) 110 kcal | Vegetable stuffed sweet potato 320 kcal | 1160 kcal |
| Wednesday | Strawberry and chia seed smoothie 190 kcal | Carrot sticks with hummus 130 kcal | Split pea soup with rice tortilla 370 kcal | Honey mustard chicken wings (2-3) 240 kcal
| Grilled turkey lettuce wrap 270 kcal | 1200 kcal |
| Thursday | Mango +vanilla protein smoothie (1 cup) 260 kcal | Boiled corn with lemon and pepper (1 cup) 130 kcal | Tuna salad bowl 340 kcal | Chocolate and almond stuffed dates (5-6) 180 kcal | Gluten-free onion rings with homemade tomato sauce 270 kcal | 1180 kcal |
| Friday | Gluten-free banana bread + 1 cup skim milk 210 kcal | Orange juice 150 kcal | Chicken Casserole + corn tortilla 410 kcal | Mango ice cream (1/2 cup) 140 kcal | Gluten-free mix of vegetable spaghetti 290 kcal | 1200 kcal |
| Saturday | Potato omelet with gluten-free toast 230 kcal | Sliced apples (2) 120 kcal | Sweet and sour tofu bowl 360 kcal | Caramel popcorn (1 cup) 220 kcal | Gluten-free toast + Chocolate spread 220 kcal | 1160 kcal |
| Sunday | Almond flour banana pancakes (2) 270 kcal | Pineapple smoothie 150 kcal | Creamy cauliflower soup 340 kcal | Roasted carrot sticks 110 kcal | Cauliflower rice 310 kcal | 1180 kcal |
Here are a few suggestions to enhance the nutritional value further:
Breakfast Improvements:
Include more fiber: Add a small serving of berries or a piece of fruit to each breakfast to boost fiber intake.
Protein balance: Ensure each breakfast has enough protein to keep you satiated. Consider adding a bit of Greek yogurt, cottage cheese, or a plant-based protein source to the smoothies.
Snack Enhancements:
Variety in snacks: Introduce a bit more variety in the snacks. Instead of having fruits or chickpeas repeatedly, you can try nuts, seeds, or small portions of gluten-free whole grains.
Protein-rich snacks: Incorporate snacks with higher protein content like a small portion of cheese, boiled eggs, or nut butter with fruit.
Lunch Adjustments:
Balance macronutrients: Ensure each lunch includes a balance of protein, carbs, and healthy fats. Adding a small portion of avocado or nuts can help.
Vegetable diversity: Incorporate a variety of vegetables throughout the week to ensure a wide range of nutrients.
Dinner Suggestions:
Complex carbohydrates: Include more complex carbohydrates like quinoa, brown rice, or sweet potatoes to provide sustained energy.
Leafy greens: Add more leafy greens like spinach, kale, or mixed greens to dinners for added vitamins and minerals.
General Tips:
Hydration: Ensure to drink plenty of water throughout the day. Consider herbal teas or infused water for variety.
Healthy fats: Incorporate sources of healthy fats like olive oil, avocado, nuts, and seeds to improve overall nutrient absorption and satiety.
Seasonal fruits and vegetables: Utilize seasonal produce to keep the menu fresh and nutritionally diverse.
Here are other gluten-free meal plans depending on the amount of calories you need:
- 1000 Kcal Gluten Free Meal Plan| Diet Plan for Celiac Disease
- 1400 Kcal Gluten-Free Meal Plan for Celiac Disease
- 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:
