Gluten is a protein found in wheat, barley, rye and other cereals. Many processed foods contain it, and that’s what makes it fairly difficult to detect.
Are you affected by celiac disease or gluten sensitivity? Then you know that scrutinizing product labels is quite a challenge! If you want to limit interaction with gluten, the simplest approach is to cook as much as possible from whole ingredients whose origin you know.
For these menus, I chose not to include industrial gluten-free products (such as bread, cakes…). You can make them at home to add more indulgence to your desserts.
Animal proteins contained in some menus can be replaced by another source of plant protein, depending on your preferences.
Don’t know how to cook one of the dishes on the menu? By typing its name into your favorite search engine, you’ll find detailed recipes, I’m sure of it.
Also read | The 8 best meal boxes according to a dietitian
Monday
Morning
- Plant-based milk with buckwheat flakes and red berries
Lunch
- Stir-fried Asian rice noodles with mixed vegetables (broccoli, bell peppers) and cashews
- Bonus: add diced smoked tofu or two scrambled eggs
- A plain yogurt with a spoonful of jam
Soir
- Gluten-free corn wraps with lettuce, smoked salmon and cottage cheese
- Bowl of vegetable soup
- Fruit salad
Tuesday
Morning
- Rice flour pancakes with maple syrup and fruit
Lunch
- Chicken escalope and mushrooms in cream sauce
- Wild rice
- Emmental
- Pomme
Soir
- Potato and cauliflower gratin, with chorizo lardons (optional)
- Salad
- Apple-pear compote
Wednesday
Morning
- Quinoa porridge with fresh fruit
Lunch
- Mixed vegetables and salmon fillet
- Gluten-free corn semolina
- Fromage blanc and 70% chocolate chips (make sure there are no traces of gluten)
Soir
- Oven-roasted sweet potatoes with spices and honey
- Basmati rice
- Slice of custard tart without crust
Thursday
Morning
- Scrambled eggs with vegetables
Lunch
- Crustless leek quiche with salad
- Banana-strawberry smoothie
Evening
- Salade de riz au thon avec des légumes verts et une vinaigrette maison
- Chocolate cream
Friday
Morning
- Coconut flour muffins with fruit and Greek yogurt
Lunch
- Pollock fillet with quinoa and oven-roasted vegetables (carrots, sweet potatoes, parsnips)
- Plain yogurt and honey
Soir
- Chili sin/con carne rapide
- Apple
Saturday
Morning
- Chia pudding with a square of 70% chocolate
Lunch
- Grated carrots
- Caramelized tofu and basmati rice
- Banana
Evening
- Margherita pizza with a crust made from cauliflower or a sweet potato
Sunday
Lunch
- Cucumber and feta salad
- Creamy leek and shrimp risotto
- Vanilla entremet
Evening
- Chakchouka servie avec une salade verte
- Apple
Manger sans gluten : mon avis
If you’re neither gluten-sensitive nor celiac, you may be wondering what the point of eating gluten-free is?
For me, there are three main benefits: variety, cooking, and eating more healthily.
- Vary your carbohydrates: by reducing gluten, you’ll discover a whole range of foods that can substitute for products containing gluten. Think of various grains (buckwheat, different types of rice, barley…), quinoa and pulses (kidney beans, lentils, red lentils…) and the new flours you may not yet know about (rice flour, tapioca flour, chickpea flour or coconut flour, for example).
- Cook a little more: by removing gluten, you’ll probably have to start cooking a bit more. Indeed, by using new sources of carbohydrates, you’ll find new recipes to change your daily routine. Are you a fan of cakes? There are many gluten-free cake recipes to make at home using gluten-free flours.
- Eat healthier : gluten is found in many processed industrial products, cakes, and all kinds of prepared foods. So by reducing gluten, you avoid all these processed foods and can turn to healthier foods.
Also read | What to replace bread with?
