The good news is that as your meal plan progresses, gluten foods are removed from your diet as much as possible. However, if you are avoiding gluten due to allergy or preference you can make simple swaps to your program. 

What foods contain gluten?

Gluten is a protein in many baked goods, and you will know if a food has gluten in it if it contains wheat, barley, or rye. 

Most common include: some cereals, breads, bagels, flour tortillas, granola, pastries, soy sauce, and many packaged and frozen entrees. Always check the back of ingredients to see if the item is free of wheat or gluten.

Swapping out the gluten.

Looking for some gluten free alternatives to your favorite foods? Look no further.
 

  1. Flour tortillas- try collard green lettuce wraps for a lower carb option or use corn tortillas instead.
  2.  Couscous/bulgur- swap out this rice like grain for quinoa, rice, or amaranth. Similar in taste and texture.
  3. Bagels/ crackers- try using rice cakes for your substitute. No, they won't be the same, but they are much lower in simple carbohydrates, fat, and calories. Try a rice cake topped with peanut butter, and sliced banana for one of your snacks. 
  4. Wheat cereal- go for oatmeal or rice/corn based cereals like Kix, Cheerios, or Rice Chex. 
  5. Soy sauce- try liquid aminos or coconut aminos.
  6. Pasta- swap out your wheat pasta for quinoa or lentil flour pasta. For a low carb option try spiraled veggies like zucchini, carrots, or butternut squash.
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