Gluten Free Meal Plan (Lower Sugar Recipes) (2024)

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Healthy Gluten Free Meal Plan with Lower Sugar Recipes and Tips! Snacks and Meals with less than 12 grams of sugar per serving. Easy gluten free meal plan ideas to boost your health without added sugar or preservatives.

Happy 15th of of month friends! That means it’s Gluten Free Meal Plan time! If you missed last month, so check this post with Iron Rich Gluten Free Meal Plan ideas.

This Month we are rounding up recipes that are lower sugar and gluten free. Why? Well, let me explain. For one, when I started a gluten free diet (8 years ago), I kinda flipped out. I got so nervous of what I could or could not eat and ended up buying everything packaged that said certified gluten free. You know what happened? It was FULL of additional sugars and even processed ingredients. SO yes, it was gluten free, but it was not that healthy.

Secondly, when you are starting a gluten free diet, due to inflammation in the body/gut, it sometimes can be best to cut back on sugar. And by sugar, I mean excess sugar. This is just temporarily so the body can heal. That being said, if you are still training and working out a ton, you will need glycogen for the muscles.

This lower sugar gluten free meal plan are for those who either

A —> are new to gluten free and want to focus on real food gluten free choices that are naturally lower in sugar. So maybe gluten free cookies can be a treat here or there, right? haha.
B —> Want to reduce inflammation in the body so are cutting back on sugar and gluten in order to maximize nutrients.

I hope that makes sense.

Did you know that one can of soda has 50 grams of sugar? Yes, even the “gluten free natural soda” kind. That just shows how much EXTRA sugar can sneak into our diet.

All these meal ideas and recipes have around 5- 10 grams of unrefined sugar (natural) per serving or less. Which makes up to be around 25 -40 grams total of NATURAL sugar intake for the day. No (or very minimal) additives. I’m thinking that’s a WIN WIN, right?

Let’s get started. I’ll give a grocery list you might need at the end of this post.

Breakfast

Super Simple Peanut Butter Mug Cake–

Skip the honey to keep sugar low or none at all.

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Indian Spiced baked potato and egg Foil packets–

These spices are rich inantioxidants as well!

Paleo Breakfast Muffins

Uses dates as a natural sweetener!

Lower sugar Snacks

Homemade Kale Chips

Save money and all the extra ingredient that goes into store bought chips. These are great oven baked or dehydrated!

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Lunch

Fiesta Quinoa Salad Bowl

Fresh, and refreshing, this veggie filled Vegan Fiesta Quinoa Salad is a great side dish or entree!

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Chilled Artichoke Avocado Spring Pea Soup with Healthy Prebiotics

Packed with veggies that are loaded with prebiotics. This means the natural fibers and sugars in this veggie soup will actually FEED the good gut bacteria.

Chicken Salad Wraps

A dairy free meal packed with veggies and protein.

Dinners

Lime cilantro Baked shrimp

Quick, healthy, simple! Use fresh cilantro and lime to season. Great anti-inflammatory meal.

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Egg Lasagna Casserole

Egg lasagna roll-ups are your new favorite meal prep breakfast (or dinner!) that also happens to be high protein and keto. This vegetarian recipe only takes a handful of ingredients, the filling is versatile, and it’s freezer friendly.

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Paleo Salmon Cakes

Eaten with a fork or held in your hand, these easy salmon patties come together in no time at all for a low carb appetizer or healthy addition to any meal.

This meal is super easy to make and quick. Made from leftovers. all you need is veggies, canned salmon or tuna, a touch of coconut flour or Gluten Free flour, and eggs!

GROCERY LIST:

squash
sweet potato or golden potatoes
onion/carrots/tomatoes
mango
bell pepper
avocado
frozen peas or fresh
canned artichoke (no additives)
banana
lime
fresh berries or cranberries (for the dehydrated snacks)
snap peas
leafy greens
kale
cabbage
black eyed peas
garlic/basil/cilantro
turmeric/curry
Plant protein or grass fed whey (no sugar added)
eggs
Skinless chicken breasts
Large Shrimp
Canned Salmon or skinless wild caught salmon
Optional – organic ground beef or pork for the egg lasagna rolls

STAPLES PANTRY ITEMS WILL NEEDfor this Meal plan and More!

Quinoa
Dates
nutritional yeast
greek yogurt
Chia seed
honey or maple syrup (you can use xylitol syrup if you are wanting nosugar)
coconut milk/cream/Coconut flakes
Olive Oil/Coconut Oil (cold pressed)
No sugar added canned tomatoes
Spices/dried herbs
Sea salt/Pepper
Coconut Flour/Almond Flour

If you have any questions, feel free to comment or email me. Would love feedback or more ideas for future meal plans.

Gluten Free Meal Plan (Lower Sugar Recipes) (2024)

FAQs

Does gluten-free diet lower blood sugar? ›

Because gluten is found in grains, foods that contain gluten are usually high in carbohydrates, which can raise blood glucose. But gluten itself does not impact blood glucose. Gluten-free foods that contain carbohydrate will have the same impact on blood glucose as carb-containing foods that do contain gluten.

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What foods are low in sugar and gluten? ›

-- Fresh or plain, frozen vegetables and most canned vegetables. -- Animal protein such as eggs, beef, pork, and unbreaded poultry and fish. -- Vegetable proteins such as legumes, nuts, seeds and most tofu. -- Plain, unflavored dairy products, such as milk, yogurt, cheese and butter.

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Are gluten-free meals good for diabetics? ›

Gluten is not necessarily harmful to people with diabetes, and most people will not need to follow a gluten free diet. However, a gluten free diet may provide benefits for some people with diabetes. While gluten is not harmful, many foods that contain gluten can raise a person's blood sugar levels.

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Can you have sugar on gluten-free diet? ›

White sugar, derived from sugar cane or sugar beets, is naturally gluten-free. During the refining process, sugar is separated from the plant, and the end product is pure sucrose, which doesn't contain gluten. This makes white sugar a safe option for those following a gluten-free diet.

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Does gluten damage the pancreas? ›

The connection between gluten and diabetes

Both conditions have an inflammatory component, which causes the immune system to attack the body's tissues or organs, such as the intestines or pancreas.

What pasta is best for diabetics? ›

Best Choices in the Pasta Aisle

Whole wheat pasta tastes much like white pasta cooked al dente. It is slightly lower in carbs than regular pasta. More importantly, a 1/3-cup serving of cooked whole wheat pasta has three times the fiber, making it a better option for blood sugar control.

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Why can't celiacs eat eggs? ›

Yes, eggs are naturally gluten-free.

However, eggs are often at a high risk for cross-contact due to the ways they are prepared.

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What gluten-free bread is best for diabetics? ›

When looking for a gluten-free bread, stick to the calorie, carb, fiber, and fat guidelines mentioned above as best as you can. You'll also want to try to choose one that contains whole grains, such as brown rice, millet, and quinoa. Recommended brand: Sprouted for Life Gluten Free Flax Bread.

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Is gluten-free pasta ok for diabetics? ›

However, some gluten-free pasta options such as pasta made from chickpeas are good options for diabetics as they contain fewer carbohydrates and more protein and fiber than traditional pasta.

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Is peanut butter gluten-free? ›

In its natural form, both peanuts and peanut butter are gluten-free. Many store-bought brands of peanut butter are also gluten-free, with gluten-containing peanut butter tending to be the exception rather than the rule.

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What happens to your body when you stop eating gluten? ›

There's no scientific evidence to suggest that people actually go through “withdrawal” when they stop eating gluten. Some people report feeling dizziness, nausea, extreme hunger and even anxiety and depression when they suddenly go from eating a lot of gluten to being gluten-free.

Are potatoes gluten-free? ›

The simple answer is yes — potatoes are gluten-free. Gluten is a type of protein found in wheat, rye, barley, and other grains. Potatoes aren't grains, they're a type of starchy vegetable. That's good news for people who can't tolerate gluten because they have celiac disease or gluten intolerance.

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Does gluten-free help insulin resistance? ›

The gluten-free diet helps reduce insulin resistance by increasing expression of PPAR-gamma, insulin receptor, GLUT-4 and adiponectin (Soares et al., 2012).

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What are the benefits of going gluten-free? ›

A gluten-free diet is also popular among people who haven't been diagnosed with a gluten-related medical condition. The claimed benefits of the diet are improved health, weight loss and increased energy, but more research is needed.

Does gluten-free have lower glycemic index? ›

Fortunately, many gluten-free core foods such as milk, yoghurt, some starchy vegetables, legumes and most fruits also have a low GI. However, many gluten-free grain alternatives aren't low GI, so finding gluten-free breads, pasta, breakfast cereals, etc. can still be a challenge.

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How to bring blood sugar down? ›

How to lower your blood sugar

take any diabetes medicine you've been prescribed, as advised by your doctor or care team.
avoid eating too much sugary or starchy food.
try to find ways to manage stress.
exercise regularly.
lose weight if you're overweight.

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