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Gluten Free Low Carb Diet Meal Plan

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Day 2 Breakfast Fry Up

Keto Butter Chicken | Low Carb Meal Plan | Gluten Free Recipe | Best Low Carb Diet | Keto Recipes

Theres a huge selection of low carb ingredients that you can include in your breakfast fry up. Here are some ideas:

  • Eggs any way fried, poached, scrambled or an omelette
  • Breakfast meat options low carb sausages, bacon, steak, breakfast sausage, leftover roast chicken/lamb/beef
  • Cheese fry up Halloumi or serve with feta or any other cheese on the side
  • Vegetables cook up a portion or two of any low carb vegetables, for example mushrooms, tomato, cauliflower, broccoli, spinach, radish, peppers, asparagus, avocado
  • Healthy fats cook your fry up in healthy fats like butter or coconut oil and then you can also serve with a dollop of sour cream on the side.

How To Eat Low Carb On A Gluten

Unlike some popular diet combinations, a gluten-free low-carb diet is surprisingly easy to follow. Here is why the foods to avoid on a gluten free diet are pretty straight-forward if the food/product is made with wheat and wheat derivatives , barley, rye, triticale and seitan then it goes into the NO pile. Other foods that are not gluten-free include soy sauce and other sauces, malts, beers, and lagers.

With the increase in popularity of this diet, figuring out what foods to and not to eat has been made even easier since most products now are labelled whether they have gluten or not

On the other hand, a ketogenic diet calls for very little to no carbs and replacing them with high intakes of fats. With whole grains already eliminated from this combined eating plan due to having gluten, this very easily drops the amount of carbs you need to watch out for or avoid adding to yourgrocery list.

For the most part, as long as you follow the keto diet guidelines, you will most likely stay gluten free but it does not hurt to exercise caution.

More About The Recipes

All recipes have a full color photo, nutritional analysis, ingredients and directions. They also include a link to view each recipe online. They are all low carb and gluten free and are less than 10 net carbs each. Most are much lower. They are comprised of easy to find, real, whole food ingredients. No funky, hard to find specialty ingredients. Each plan builds off the week prior to maximize ingredients and reduce your grocery bill. You can mix and match the recipes to stay in the carb range that best suits your current needs.

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Simple Pork Fried Cauliflower Rice

This Simple Pork Fried Cauliflower Rice is a quick, one-pot dinner that can be made in under 30 minutes and its very affordable less than $2.50 per serving. Plus its paleo and free of gluten, soy, eggs, and peanuts!

Add more protein to your snack with these yummy Fudgy Brownie Protein Bites! They are gluten free, dairy free, peanut free, and paleo

Breakfast: Scrambled Egg Cups + fruit

Lunch: Thai Cucumber Chicken Salad

Dinner: Slow Cooker Beef Barabacoa tacos + taco fixings

Snack: Chocolate Chip Granola Bars

Nutritional Imbalance And Deficiencies

Low Carb April Monthly Meal Plan with Grocery List

As with any other diet, if not done properly, a gluten-free diet can cause a lack of essential nutrients and vitamins. To prevent this, an adequate substitution is required namely, supplements.

Vitamins and Minerals

When gluten-free, youll need to increase your intake of:

  • B vitamins
  • Vitamin D
  • Magnesium

Dietary Fiber

Even the best gluten-free diet plan can lack fibers essential helpers of digestion. Luckily you can always supplement these. High-fiber foods are perfect for this and they include fresh fruits, green leafy vegetables, chia seeds, or flaxseed.

Planning, preparing, and cooking fresh ingredients can be burdensome. Luckily, modern food delivery services like Home Chef can make your dieting considerably easier .


If theres one thing thatstudies agree upon is that people tend to eat more sugars when they get gluten out of their diets.

Consequently, people start eating gluten-free snacks, which often contain more sugar than regular treats. Thus, if you want to stay healthy and lose a few pounds in the process, following a gluten andsugar-free diet is the way to go.


Theres no definitive answer on whether or not a gluten-free diet can lead to a higher fat intake. Some studies have confirmed it, but not conclusively. Whatever the case, you need to be careful not to replace pastries and cakes with equally bad fatty foods.



Eating gluten-free naturally comes at a cost, and youll probably have to stretch your budget to:

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How Is A Gluten

How does a gluten-free diet compare to low-carb diet? Because a eating plan without gluten avoids high carbs foods such as breads, pastas, cakes etc., some people may end up thinking that it is the same thing as a low-carb diet.

While these diets may look similar, they are, in fact, not the same thing. The two main differences that help set them apart include:

  • Definition of each plan A keto diet is a high-fat, medium protein, low-carb meal plan whereas a gluten-free diet meal plan is one that avoids all products and foods made with gluten. Unlike the former, the latter does not place any importance on the intake of fats, protein or carbs just on grain proteins.
  • Main purpose of each plan Most people looking to go on a gluten free plan usually do it because they are suffering from celiac disease or a gluten sensitivity. As for low carb diet plans such as keto most people choose to try them out because they are looking to lose weight.

So how does a gluten-free diet compare to a low carb diet? In all fairness, comparing these two eating plans would not be okay one plan is necessitated by health issues while the other one is mostly used for weight loss.

Calorie Gluten Free Meal Plan Overview

Looking for a 1200 calorie gluten free meal plan? You have come to the right place.

Although gluten is usually an easy-to-digest type of protein, for people with celiac disease or a gluten sensitivity, it can cause serious health issues.

So today well share with you this gluten-free meal plan that will also make it easier for you to lose weight.

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Gluten Free Diet With Low Carb Foods

If you follow a gluten free diet due to coeliac or for health, there is an abundance of low carb foods to choose if you are following a gluten free diet as well.

Our weekly meal plans are gluten free and there is certainly no shortage on variety and tastiness!

For ideas on what to eat, check out our recommended food list here.

What Is A Gluten

30-Day Low-Carb Meal Plan | Prep School | EatingWell

A gluten-free diet has just one rule: avoid gluten.

Avoiding gluten isnt always easy, but its now easier than ever. You can reliably avoid this grain-based protein in restaurants, grocery stores, and even McDonalds. When Mickey Ds catches onto a dietary trend, you can be sure its mainstream.

The case for gluten-free living is supported by science. As many people know, gluten is like kryptonite for those with an autoimmune condition called celiac disease. If you have celiac, avoiding gluten is essential for staying healthy.

But even if you dont have celiac, you may still want to go gluten-free.

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Reviewed By Briana Rodriquez Rdn

Briana is a Registered Dietitian Nutritionist and Certified Personal Trainer for Jenny Craig, based in Carlsbad, California. She is passionate about utilizing food as functional and preventative medicine. Guided by a simplistic and optimistic approach, Brianas philosophy is to help people improve their health and achieve their goals through the development of sustainable habits to live a healthy life. In her free time, you can find her strength training, indoor cycling, coffee tasting, and at local eateries with her husband and two dogs.

Favorite healthy snack: peanut butter with celery alongside a grapefruit-flavored sparkling water


This article is based on scientific research and/or other scientific articles and was written by an experienced health and lifestyle contributor and fact-checked by Briana Rodriquez, RDN, Registered Dietitian Nutritionist at Jenny Craig.

Our goal at Jenny Craig is to provide the most up-to-date and objective information on health-related topics, so our readers can make informed decisions based on factual content. All articles undergo an extensive review process, and depending on topic, are reviewed by a Registered Dietitian Nutritionist or Nutritionist, to ensure accuracy.

This article contains trusted sources including scientific, peer-reviewed papers. All references are hyperlinked at the end of the article to take readers directly to the source.

Why Follow A Dairy

Well, let me explain.

You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.

But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.

You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.

On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.

Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.

Also Check: Does Lipton Onion Soup Mix Have Msg

Q: Are There Other Benefits To A Low

A: In addition to having the potential to help people lose weight and then maintain it, the experts at the Harvard School of Public Health13 report that low-carb diets may have other health benefits as well. For instance, they say that low-carb diets have been shown to lower triglycerides and increase HDL cholesterol, which can lead to better heart health.

And the Mayo Clinic14 says that in addition to weight loss, low-carb diets may help prevent such conditions as metabolic syndrome and high blood pressure, or improve them if theyve already developed.

Bacon Green Bean Casserole

Peace Love and Low Carb Weekly Meal Plans

Now, this dish is the perfect side for any holiday setting!

This gluten-free keto recipe boasts a decent amount of calcium, vitamins K and A, and silicon, thanks to the main ingredient GREEN BEANS!!

Aside from the bacon and green beans, this recipe calls for some crushed pork rinds to add that depth of flavor and crunch. This is just the dish your holiday menu needs to make this years celebration even better!

Simple can oftentimes be the best. Take this warm bacon and egg salad for instance! Gluten-free, nut-free, keto, and without any surprises.

Okay, theres one surprise. It tastes like the ones from the fancy restaurants!

Who says eating a salad has to be boring?

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Whats All The Fuss About

For over 10,000 years, humans cultivated and ate gluten-filled crops without a problem. But ever since the industrialization of wheat flour, people started experiencing grain-related digestive issues.

In response, more and more people seek a practical gluten free-diet plan for beginners hence whythe demand for gluten-free products exploded in the past 30 years. For example, in 2018 alone, the US gluten-free market reached a value of a whopping $8.79 billion!

We dont yet know all the reasons behind it, butGrainstorm points to these potential culprits:

  • Grain-selective flour technology
  • Gluten Intolerance
  • Wheat Allergy

Youve probably noticed that obesity is missing from this list of medical issues. Yet, this is no coincidence. Following a gluten-free diet plan to lose weight is medically proven to be effective at least partly.

Nevertheless, every individual is different and not everyone responds to a gluten-free diet the same way. Hence, the only way to find out whether this diet will aid your digestive tract or help lose some weight is to try it. Testing gluten-free eating will also allow you to self-diagnose an eventual gluten intolerance.

Low Carb & Keto Diet Grocery List

The list above should give you an idea of the best and worst foods for a low carb diet. But if youre starting out, its a good idea to know exactly what is included:

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How To Determine My Calories On Keto Diet

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