Gluten Free Breakfast, Lunch and Dinner Menu

If you have reached this page without reading the previous page, then be sure to go back and read it. You will find essential information, that you need to know, to keep your food safely gluten free. The Gluten Free Cooking Page is the beginning to this quick start guide and menu plan.

bacon, sausage, egg breakfast

The gluten free breakfast, lunch and dinner menu is set up for two weeks. You can just do a week if you prefer, or keep repeating it for as long as you like. If you are not a big beef eater, you can substitute a turkey or turkey breast for Roast Beef and Steak dinners. Ground turkey can be used in the Fried rice recipe as well, if you prefer.

Sweet potatoes or yams can be used in place of regular potatoes, as a side dish, if you want some variety. Avoid any form of wheat, barley, rye or oats. Certified gluten free oats might be an option once you have completely healed.

This plan is a Sample Menu. You are free to substitute or rearrange items as you wish. If you are avoiding dairy, and don't want a dairy substitute, you can use other lunch meats instead. Just try to keep a good balance of protein, carbohydrates, and fats.

You are free to add a dessert recipe to dinner whenever you have the time and/or the inclination. For starting the diet the cherry cobbler, ginger snaps, and coffee or carrot cake are probably the easiest to digest. You can subsitute any pie filling you want for the cherry cobbler recipe.

Two Week Menu for Gluten Free Breakfast, Lunch and Dinner

WEEK 1 BREAKFAST LUNCH Dinner
Saturday Egg Omelet and Rice Cakes with fruit Nut Butter and Jelly on Rice Cakes Quick Chicken Soup
Sunday Scrambled Eggs and Mild Sausage Patties Quick Chicken Soup (leftover) Beef Stew
Monday Gluten Free Cereal and Milk/Milk Substitute Beef Stew (leftover) or Dinty Moore Chicken Stir Fry
Tuesday Rice Cakes or Toast with Nut Butter and Jelly Turkey Sandwich with mayo and lettuce, potato chips or baby carrots Fried Rice Recipe
Wednesday Ham and Cheese Omelet Rice Cakes with Nut Butter and Jelly Baked Chicken, Mashed Potatoes, Gravy, Vegetable
Thursday Hot Creamy Rice Farina with raisins or fruit Baked Chicken Chunks in Green Salad with Italian Dressing Roast Beef, mashed potatoes, gravy, vegetable
Friday Gluten Free Cereal with Milk/Milk Substitute Egg Salad or Egg Salad Sandwich and grapes Baked Salmon or fish of choice, Zatarains Yellow Rice Mix, Green Salad
WEEK 2 BREAKFAST LUNCH DINNER
Saturday Bacon and Eggs, gf toast optional Rice Cakes with Cream Cheese and Jelly Chicken and Rice, green beans
Sunday Scrambled Eggs and Mild Sausage Links Roast Beef Sandwich and small green salad Beef Stew
Monday Gluten Free Cereal and Milk/Milk Substitute Chicken and Rice (leftover) Quick Chicken Soup
Tuesday Hot Creamy Rice Farina, raisins or fruit Beef Stew (leftover) Beef Stir Fry
Wednesday Rice Cakes with Cream Cheese and Jelly or berries Ham/Ham and Cheese Sandwich, applesauce Baked Chicken, mashed potatoes, gravy, vegetable
Thursday Ham and Cheese Omelet Rice Cakes with Nut Butter and Jelly, Banana Steak, baked potato, broccoli
Friday Gluten Free Cereal and Milk/Milk Substitute Tuna Salad with Corn Chips and grapes Zatarain's Garden Vegetable Rice Mix and chicken or pork chops,vegetable

You can find the recipes for most of the meals in the menu and some desserts on the Gluten Free Recipes Page.

Shopping List

The amounts will depend on the size of your family, and how often you plan to go shopping. Go through the menu and decide how much you need to make the suggested meals for a week, then buy the amounts you will use.

Some items, like produce, should not be bought too far ahead, but if you see a good price on meat, for example, you can freeze the extra for later. So for frozen and canned foods space is the limiting factor. Certain items, like gluten free bread and rice cakes may only be needed for one person.

If you find you have difficulty with dairy products, use the nut butter in place of cream cheese, and have some fruit with it. Lactaid versions of milk and cottage cheese are available also. Or you can use soy cream cheese and soy or rice cheese for the recipes that call for cheese.



When buying yogurt, look for those with live active cultures to help restore the proper balance in your intestinal flora. This will help you digest your food better and also increase the nutrients in your system.

Remember not to use the same peanut butter or cream cheese on gluten free bread as that used for breads that contain gluten. Sometimes it's easier to use two different brands to help others to remember not to use the gluten free designated one.

Spices you will use or need regularly are listed to make sure that you can safely season your foods. Dessert recipes listed for cobbler and cookies use cinnamon, ground cloves, confectioner's sugar, molasses, and pie filling. If you don't plan to use those recipes, you can omit those items. Ginger is used in stir fries as well as cookies, so you will need that one. McCormick is the safest vanilla extract.

The minced onions, onion powder and celery seeds are needed to make a Lipton Onion Soup coypcat recipe used in the Chicken and Rice Recipe. The chicken broth is to use for making the Quick Chicken Soup, so buy what you will need to make a small pot of soup. Read all labels in case of another allergen you need to avoid.

Product Acceptable Brands
Soy Sauce La Choy is gluten free
Bean Sprouts La Choy Brand is good
Oyster Sauce Choy Sun Oyster Flavored Sauce made by Lee Kum Kee, they also make Panda Brand Green Label Oyster Sauce, it's MSG free
Bamboo Shoots Dynasty Brand
Water Chestnuts Dynasty Brand
Mayonnaise Best Foods or Hellmans Mayo, or Miracle whip
Ketchup Del Monte, Heinz, Great Value
Mustard French's, Great Value
Bouillon Herb Ox
Salad Dressing Kraft: Zesty Italian, Creamy Italian, Creamy French, Thousand Island, Ranch
Chicken Broth Swanson Original Aseptic Carton or Can (Not the Organic!)
Tea Lipton Regular, Green, Black
Coffee Folgers, All Blends or Great Value 100% Columbian
Coffee Creamer Cremora, Coffeemate
Instant Coffee Nescafe Classic, Taster's Choice both Flavored and Non-flavored
Applesauce Eden Foods Organic, Great Value Regular and Unsweetened
Pie Filling Comstock All Flavors, Great Value Apple, Cherry, Blueberry
Molasses Grandma's Molasses, Regular or Robust
Vanilla Extract McCormick
Ground Ginger Durkee, McCormick
Cinnamon Durkee, McCormick
Ground Cloves Durkee, McCormick
Garlic Salt Durkee, McCormick
Onion Powder Durkee, McCormick
Celery Seed Durkee, McCormick
Instant Minced Onion Durkee, McCormick
Shortening Crisco, Great Value
Confectioner's Powdered Sugar C & H, Great Value
Sugar Dominoes, C & H, Great Value
Black Pepper, Peppercorns,Cloves Durkee, McCormick
Salt Moreton, Great Value
Raisins Eden Foods, Newman's Own, Great Value California Sun Dried
Gluten Free Bisquick General Mills Gluten Free Version Bisquick
Butter Borden, Land O Lakes, Great Value
Margarine Country Crock, Earth Balance
Sour Cream Great Value Sour Cream or Light Sour Cream
Cream Cheese Philadelphia Regular, Original, Light
Cottage Cheese Lactaid Lowfat, Great Value: 2% Lowfat, 2% small curd, 4% small curd, 4% large curd
American or Cheddar Cheese Singles Kraft: American Slices, Sharp Cheddar, Swiss 2% Milk, Pepperjack 2% Milk
Yogurt Yoplait: Original Banana Creme, Delights Parfait Chocolate Raspberry, Light Apple Turnover;* Great Value: Benefit Blueberry Probiotic, Benefit Peach Probiotic
Milk, Eggs All regular brands, Lactaid Whole or 2% Milk
Tuna Fish Star Kist, Chicken of the Sea
Fruit Spreads,Jams, Jelly Knotts Berry, Smuckers, Polaner, Welch's
Peanut Butter Jif, Skippy, Great Value
Other Nut Butter Arrowhead Mills Creamy Almond, Cashew; SunButter Sunflower Natural Crunch or Creamy
Oven Roasted Turkey Lunch Meat Oscar Mayer, Bar S, Carl Buddig
Smoked Ham Lunch Meat Oscar Mayer, Bar S, Carl Buddig
Bacon or Turkey Bacon Bar S any, or Oscar Mayer Amercian Favorite or Turkey
Hot Dogs Bar S: Jumbo or Turkey, Oscar Mayer: Regular Weiners
Breakfast Sausage Jimmy Dean Fully Cooked Breakfast Patties or Links, pork or turkey, the least spicy version
Beef Stew Hormel's Dinty Moore only
Rice Cakes Lundberg Brown Rice Salted or Unsalted, Quaker Large Lightly Salted, Note: Quaker may have peanuts cross contamination
Plain Potato, Corn Chips Lay's Potato Chips, Fritos, Tostitos
Chex Cereal General Mills Only: Rice Chex, Corn Chex, Cinnamon Chex, Chocolate Chex, Honey Nut Chex
Rice Krispies Kellogg's ONLY, there are 2 versions, box must say gluten free
Fruity Pebbles, Cocoa Pebbles Post Brand only
Instant Mashed Potatoes Great Value, Idahoan, Potato buds
Instant Rice Great Value Enriched Long Grain, Minute Rice Premium
Garden Vegetable, Yellow Rice Mixes Zatarain's only
Gluten Free Cake or Brownie Mix Betty Crocker Gluten Free Mixes Only
Baking Powder Clabber Girl Double Acting

*Yoplait will declare wheat, barley, rye or oats on the ingredient label, so you can have other flavors as long as they don't contain any of those four grains or things derived from them.

plate with apples and banana

Non-Brand Items

Produce

  • lettuce
  • tomatoes
  • cucumbers
  • radishes
  • broccoli
  • carrots
  • potatoes
  • onions
  • celery
  • baby carrots
  • berries
  • grapes
  • apples
  • bananas

Canned or Frozen vegetables

Your choice, plus Canned Mushrooms sliced, Canned Peaches. Del Monte or Great Value are fine.

Raw Meat

  • Beef Roast (Rump, Sirloin Tip, or Cross Rib)
  • Stew Beef
  • Pot roast beef (Chuck Roast)
  • Ground Beef
  • Stir Fry Beef (Flank or London Broil, cut it across the grain)
  • Steak (Sirloin, T-bone, etc) your favorite
  • Pork Chops
  • Chicken for Baking (Whole, Leg quarters, Breasts, your choice)
  • Chicken Breast or Boneless Thighs for Stir Fry, and for Soup

Gluten Free Bread

Gluten Free Bread, Gravy Mixes, Milk Substitutes, Flour Mixes and other items are available from online grocers.

  • Sandwhich Bread, White or Whole Grain
  • Lundberg Rice Cakes if not available at other store
  • Pacific Unflavored Rice Milk (if needed)
  • Rice Cheese (if needed)
  • SunButter or Arrowhead Mills Nut Butter if avoiding peanut butter
  • Bob's Red Mill Creamy Rice Brown Rice Farina
  • Gluten Free Muffins or other baked snack
  • Gluten Free pretzels, crackers, fruit bars or cereals for kids like EnviroKidz Gorilla Munch
  • Gluten Free Flour Mix (stick with rice flour mixes for the first 2 months, others are hard to digest)
  • Gluten Free Featherlight Flour Mix
  • EnerG Sweet Rice Flour
  • Bob's Red Mill Potato Flour (not starch)


Katz Gluten Free has these harder to find items available online. You can order them at your convenience and have them delivered to your door. Shopping will be much easier this way, than trying to find all these items, especially in the beginning. They have some convenience foods you might find helpful as well.

Please note that purchases made through the links on this site may result in a small commission which helps to cover the cost of operating and maintaining the site. Thank you in advance for your support.

You can also make your own flour mixes with the recipe blends on this website, using Bob's Red Mill brand of white rice flour, corn starch, and potato starch. "Let's Do Organic" makes tapioca starch as well as Bob's Red Mill.

You will use these flour mixes to make desserts. The sweet rice flour and potato flour are needed for white sauces and roux for Beef Stew and other recipes.

This is the end of the Quick Start Guide. Hopefully this menu plan and shopping list will help you get set up to start, while you learn more about the diet. The Kitchen Prep and Healing Sections have more information, including a list of Foods to Avoid , under the Healing Section.

If something is not clear, or you have a question, you can reach me through the Contact Us page on the Navigation bar at the left.

You will find a list of safe beverages that you can have on the diet on the Gluten Free Beverages Page. When you are ready to branch out to more products, start by reading the page on Understanding Food Labels.


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