How to Create Your Own Gluten Free Weekly Meal Plan
William Read - Nutrition Consultant
William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.

How to Create Your Own Gluten Free Weekly Meal Plan?

Table Of Contents

Introduction: What is Gluten Cleanse and Why is it Needed?

Gluten is a protein found in wheat, barley, and rye. It is the most common cause of celiac disease, which is an autoimmune disorder that affects the small intestine. Celiac disease can cause various symptoms, including diarrhea, fatigue, weight loss, stomach pain, and malnutrition.

Gluten Cleanse is a product that helps to remove gluten from your diet to help alleviate symptoms associated with celiac disease. Gluten-free foods are typically expensive and have many health risks like high cholesterol and heart disease. Grain-free diet for weight loss provides you with a safe way to cleanse your body while also providing you with more affordable gluten-free options.

The introduction of this product has been sought after by many people who suffer from celiac disease or have family members who do so because they want to avoid these costly health risks as well as the inconvenience of having to eat gluten-free foods all the time. The problem with having a gluten-free diet is that many foods that don’t contain gluten also contain other ingredients that can cause problems for those who are sensitive to them. 

This article will cover what a Gluten-Free diet is, why it’s needed, and how it works.

Can You Lose Weight by Removing Gluten?

Some people who follow a gluten-free diet may not have celiac disease or even non-celiac gluten sensitivity. As a result, they tend to experience more success with weight loss on this diet and feel better throughout the day.

As opposed to weight loss, eating non-celiac whole grains can help individuals reduce their waist circumference. Weight gain around the belly is associated with increased heart disease and diabetes risk.

If you stop eating gluten, you probably won’t lose weight. People with celiac disease have more difficulty losing weight since food sensitivities make it difficult.

In short, gluten is a protein found in foods such as wheat, barley, and rye. When you have celiac disease, it damages the lining of your digestive system and prevents you from absorbing nutrients.

When you cut out gluten from your diet, you deprive your body of vital nutrients. However, over time you will get used to this, and the more you do it, the better off you’ll be. If you stick to it for about six months, many different benefits will emerge.

Possible weight loss effects of removing gluten from the diet:

  • Reduced calorie intake due to reduced carbohydrate intake.
  • Reduced blood sugar levels due to reduced carbohydrate intake.
  • Reduced inflammation.
  • Improved nutrient absorption.
  • Improved gut microbiome health.
Can You Lose Weight by Removing Gluten

Does Gluten Make Your Stomach Big?Make Dietary Changes

Gluten is a protein that can be found in wheat and other grains. It is often blamed for making your stomach big. This is because of the process of fermentation that bread goes through before it is consumed by humans. During this process, gluten-containing grains are broken down into smaller fragments which create gas in the intestines.

Most people try to avoid gluten in their diet by avoiding pieces of bread, pasta, cereals, and other food items that contain gluten.

Also, read – Keto vs Intermittent Fasting: What’s the Difference?

What’s a gluten belly? It’s a term used to describe excess fat accumulated around the stomach. The high levels of carbohydrates cause this. The body digests carbs and releases hydrogen into the bloodstream, which leads to bloating and discomfort. A gluten belly is also associated with constipation and irritable bowel syndrome.

Gluten causes stomach discomfort for some people but not all. Some people with celiac disease must avoid gluten to avoid serious health complications like damage to the intestines or malnutrition.

The myth of gluten causing stomach bloating has been debunked by many experts over the years as it was proved to be an exaggeration of what happens when you overeat fat or sugar. Many factors can lead to bloating, and these include bad dietary habits, poor digestion, eating too fast, and drinking carbonated beverages regularly.

It is important to note that gluten doesn’t cause weight gain in everyone. Some people are sensitive to gluten and may experience symptoms like diarrhea, bloating abdominal pain, or fatigue.

Why Do Gluten-Free People Lose Weight?

There are many reasons why people choose gluten-free diets, but most often, it is because they believe the diet will make them feel better physically or mentally. They think a gluten-free diet will help them lose weight faster and help with other health problems like diabetes or heart disease.

Some people also think a gluten-free diet can help with digestive issues like IBS.

The real reason why people lose weight on a gluten-free diet is that they eliminate the calories from these wheat products without getting rid of the nutrients. Therefore, as more people with celiac disease or those who want to avoid bread, pasta, and other wheat products adopt this diet, more people will follow it.

Also, gluten-free people are more likely to lose weight because they are more likely to eat healthier and exercise more.

How Long Does It Take for Gluten to Exit the Body?

Gluten is a protein found in grains such as wheat, barley, and rye. It can cause digestive distress for people who have celiac disease or non-celiac gluten sensitivity. Gluten takes some time for the gluten to exit the body, which is why it’s important that you eat small meals throughout the day.

The length of time it takes for gluten to exit the body depends on various factors such as diet and exercise. For example, if someone eats a meal that contains gluten every day, they will have traces of gluten in their blood for up to six hours after eating. However, if they eat a meal that does not contain any gluten, they will have traces of gluten in their blood for only two hours after eating.

Generally, it takes about two to three hours for gluten to leave the body after the person has finished eating. The amount of time it takes for gluten to leave varies depending on how much food was eaten and how quickly the person digests it.

So, the average time it takes for gluten to exit the body is about 2-3 hours after a meal has been eaten.

How Much Weight Can You Lose on a Gluten-Free Diet?

The short answer is that it doesn’t matter how much weight you lose on a gluten-free diet. You can expect to lose weight if you are eating a healthy and balanced diet. Dieters who want to lose weight often turn to gluten-free or low-carb diets because they are considered “clean” and “healthy.”

However, sticking to a gluten-free diet can be challenging because of the time it takes for your body to digest food properly. You can lose about 2 pounds per week on a gluten-free diet and about 3 pounds per week if you follow a ketogenic diet.

A study published in 2014 in the Journal of the American Medical Association found that people who follow a gluten-free diet expect to lose about 10% of their body weight over one year compared with those who don’t mind a gluten-free diet.

The critical factor in how much weight can be lost on a gluten-free diet is the number of calories consumed and burned in one day. The study also found that for every 1% decrease in body mass index (BMI), participants lost about 0.1 kg (approximately 0.2 lbs) more than they would have without following a gluten-free diet. 

Also, read – Dry Fasting: Benefits, Rules, and Stages

What Can You Eat on a Gluten-Free Diet to Lose Weight –  Key Factors for a Successful 

Gluten is a protein found in wheat, barley, and rye. It can be found in many products like bread, pasta, cookies, and cereal. There are some foods you should avoid on a gluten-free diet as they contain high sugar levels or carbs. These include slices of bread, pastries, cakes, cookies, pies, and muffins.

If you are a gluten-free dieter and looking to lose weight, here are some foods that you can eat on a gluten-free diet:

  • Quinoa

Quinoa is an excellent source of protein and fiber. It also has some good carbs, so it’s suitable for those who want to lose weight.

  • Nuts and seeds

Nuts and seeds can help you lose weight while gluten intolerance because they have few calories, low glycemic index, high fiber, and low-fat content. They also contain polyphenols that have been shown to have anti-inflammatory properties, which can help you lose weight.

  • Dark leafy greens

Dark leafy greens like spinach and kale have high antioxidants and other nutrients. They also have fiber, which helps with digestion and weight loss.

Some research has shown that dark leafy greens can help to reduce appetite and even increase metabolism. Dark leafy greens also provide a great source of vitamins, minerals, antioxidants, and phytochemicals that can help you lose weight.

  • Avocado

Avocado is an important fruit for those following a gluten-free diet. Unfortunately, it’s rich in nutrients and fat, making it unsuitable for people trying to lose weight. But avocado can be eaten in small quantities as part of a healthy weight loss diet.

  • Cauliflower Rice

Cauliflower rice is deficient in calories and high in fiber, making it a great option for weight loss. It also has a good amount of protein for detoxing gluten.

  • Beans and Lentils

Beans and lentils are the perfect foods to be included in a weight loss diet. They’re high in fiber and protein and low in calories. They also don’t contain any sugar, so they won’t cause spikes in your blood sugar levels that can lead to cravings later on.

  • Oatmeal

Oatmeal is a healthy breakfast food that can help people on a gluten-free diet lose weight. It’s rich in fiber and can regulate blood sugar levels. It’s also high in fiber, which can help you feel fuller for extended periods.

  • Eggs

Eggs have high protein and low-fat content, making them perfect for those on a gluten-free diet. They are also rich in vitamins and minerals that benefit your body.

Gluten-Free Delicious Breakfast Ideas for Weight Loss

Gluten-Free Delicious Breakfast Ideas for Weight Loss

Breakfast is often the most important meal of the day, so ensuring it is as healthy as possible makes sense. These recipes are great for weight loss because they are high in protein and fiber, which will help you feel full longer and prevent overeating later in the day.

Gluten-free breakfast ideas for weight loss are a great way to start your day. Here are some delicious gluten-free breakfast ideas for weight loss:

  1. Breakfast Smoothie.
  2. Overnight Oats and Fruit.
  3. Quinoa Breakfast Bowls.
  4. Oatmeal with brown sugar and cinnamon.
  5. Greek Yogurt with fresh fruits.
  6. Eggs, bacon, and green vegetables.
  7. Quinoa Porridge with Fruit.
  8. Banana Bread Muffins.
  9. Almond Butter Toast with Berries
  10. Avocado Toast.
  11. Chia Seed Pudding with Berries and Coconut Milk. 
  12. Almond Butter on Toast for detox gluten. 
  13. Baked Apple Pancakes. 
  14. Carrot Cake Breakfast Bake. 
  15. Veggie Frittata. 
  16. Sweet Potato Hash.
  17. Scrambled Eggs. 
  18. Egg White Muffin. 
  19. Protein Pancakes.
  20. Whole grain pancakes with fruit and yogurt.

1500 Calorie Gluten Free Meal Plan: Ways to Boost Your Fat Burning Potential

A 1500-calorie gluten-free meal plan is a great way to ensure you eat healthily and get the nutrients you need. You won’t go hungry jamp; bored with this meal prep plan! Instead, it will help you stick with your budget jamp; stay healthy. Pair your lunch with dinner and stay below 1,500 calories. No matter how you switch things up, this should be simple!

It consists of three main meals and two snacks. The three main meals are breakfast, lunch, and dinner. The two snacks one in the morning before breakfast and one in the evening after dinner are the best decisions for gluten-intolerant people.


  • Breakfast: 

Baked Oatmeal Cups.

  • Lunch: 

Salmon Black Bean Salad.

Pita sandwich with a bit of pesto and some red pepper. Whole-wheat pita bread, cooked farro, salad greens.

A single snack that includes watermelon, cheese, and vegetables will keep you energized while on the go. 

  • Dinner: 

Chicken meatballs.

Shredded rotisserie turkey.

Have a fresh mozzarella appetizer with whole-wheat pita bread and marinara sauce. Then create a Mediterranean salad with pesto, farro, and fresh greens.

1200 Calorie Gluten Free Meal Plan: Be On Health Limits

You may feel difficulties like gas, indigestion, and bloating after a 1200-calorie meal plan of gluten-free recipes. A diet like this is a good idea for weight loss and can be helpful for those people who have trouble digesting gluten.

A 1200-calorie gluten-free food plan is projected to result in a monthly weight loss of 6-11 pounds. This is a physically and emotionally healthy way to lose weight.


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5 Steps to Create Your Own Gluten-Free Heart-Healthy Diet

1. Start by finding out your blood type.

Our body metabolizes food differently depending on blood type. For example, people with blood type O have a higher risk of heart disease than those with blood type A.

If you are unsure what your blood type is, you can take a test at the hospital. If you have variety A blood, your diet should consist of vegetables and fruits rich in antioxidants, like berries and blueberries. If you have type B blood, your diet should be rich in carrots and sweet potatoes. Type O blood is the most common and should be rich in raw vegetables like broccoli and celery.

2. Find out what you are allergic to.

Knowing what you are allergic to before starting a gluten-free diet is essential. Many foods contain gluten, but not all have the same effect on your body. 

If you are allergic to wheat, barley, and rye, then it is safe for you to start a gluten-free weight loss meals diet. But if you want to avoid dairy products and eggs, these two food groups should also be avoided.

3. Ensure you are eating enough protein, vitamins, and minerals.

To avoid gluten and maintain a healthy heart, you should ensure that you eat enough protein, vitamins, and minerals.

4. Find out what your macronutrient ratio should be.

It is important to remember that to stay healthy. You should ensure you get the right amount of nutrients from your food. So, before beginning a new diet, it is vital to determine what your macronutrient ratio should be and follow it religiously.

5. Find a good recipe for each day of the week.

There are plenty of options for creating a gluten-free, heart-healthy diet. Finding the right recipe for each day of the week is just a matter of finding it.

Summary of findings

There are many benefits to having a grain-free diet for weight loss. It helps individuals who have celiac disease avoid potential health complications, as well as those who are trying to lose weight or maintain a healthy diet.

The most important thing to remember when creating your own meal plan is that you should not be afraid to experiment and try new and different recipes.

In conclusion, there is no one-size-fits-all solution for creating your own gluten-free meal plan. You should find what works best for you and your family’s lifestyle and dietary needs.

William is from Canada, he is passionate nutrition & wellness writer. William understands that the topic of wellness is still not well understood, so his goal is to enlighten and teach people how to live healthier and happier in their bodies.