Are you looking for a nutritious meal plan that is too healthy, gluten-free, and low in calories? If, yes, Your search tops here are 1400 calorie gluten-free meal plan, which is a perfect solution for those who want a healthy diet and enjoy satisfying and tasty meals.
Going gluten-free can be challenging, but with our meal plan, you can enjoy a wide range of delicious and healthy options. The meal plan includes a variety of gluten-free foods, such as lean proteins, whole grains (brown rice and quinoa), vegetables, and fruits.
The meal plan will give you the essential nutrients your body needs and adequately check your calorie intake. So we have created a meal plan to ensure you get the right balance of carbohydrates, proteins, and healthy fats and keep your calories under 1400 daily. With our meal plan, you can say goodbye to the stress of planning your meal plans and welcome the joy of eating healthy and delicious food.
Also Read: 860 Calorie Meal Plan for Weight Loss
You will get everything here, from breakfast to dinner, satisfying meals that suit your taste buds and help you achieve your fitness and health goals. So what are you waiting for? Start your journey with our 1400-calorie gluten-free meal plan.
Table of Contents
What do you mean by gluten-free?
Before starting the meal plan, you need to understand what gluten-free is. Gluten-free is a term that creates a diet that excludes gluten, a protein found in barley, rye, and wheat. The diet is primarily for people with celiac disease, non-celiac gluten sensitivity, and wheat allergy, as consuming gluten can lead to various health issues.
Also Read: What is Keto Diet Plan?
So a gluten-free diet eliminates all the food containing wheat, barley, and rye, including pasta, cereals, bread, and baked goods. However, many gluten-free alternatives are available, including gluten-free bread, flour, and pasta made from alternative grains like quinoa, corn, and rice.
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Gluten is commonly available in processed foods like dressings, condiments, and sauces and in some beverages like beer. It is essential for all those individuals who follow a gluten-free diet to read the food labels carefully and avoid food that contains gluten.
The diet has become popular diet during recent years. A gluten-free diet is believed to be much healthier, improves digestion, and promotes weight loss. But there is limited scientific evidence to support all these claims. At the same time, some studies have found that a gluten-free diet can lead to nutrient deficiencies like vitamin B&D, calcium, and iron. A gluten-free diet can also be a more expensive meal plan with limited food choices.
Disclaimer: If you are considering a gluten-free meal plan, you must consult a registered dietitian or a healthcare provider to ensure you are meeting your nutrient needs.
What type of people should take 1400 calorie meal plan gluten-free?
A 1400-calorie meal plan that is gluten-free can be beneficial for several types of people. Here are some groups of people that can follow the 1400-calorie mean procedure.
- People with celiac disease: Celiac disease is a disorder that can affect your small intestine and can cause inflammation and damage to the intestinal lining. The damage can also result in various symptoms, like bloating, diarrhea, abdominal pain, and weight loss. The ingestion of gluten triggers the disease. The only solution is a gluten-free diet.
- Individuals with non-celiac sensitivity: When we talk about non-celiac gluten sensitivity, it is a condition where an individual can experience similar symptoms of celiac disease but do not have the same immune response. They can experience symptoms like headache, fatigue, digestive issues, and joint pain. In this case, a gluten-free diet is for individuals suffering from this problem.
- People with wheat allergy: Wheat allergy is an immune response to wheat proteins that can cause an allergic reaction. Symptoms may include hives, itching, swelling, and difficulty in breathing. People with wheat allergies should avoid all wheat-containing foods and follow a gluten-free diet.
- People with inflammatory bowel disease (IBD) is a chronic inflammatory condition that can affect the digestive tract, including Crohn’s Disease and ulcerative colitis. A 1400-calorie meal plan, which is gluten-free, can help people avoid all these inflammation triggers and manage their symptoms.
- People with irritable bowel syndrome (IBS): It is a condition that affects the large intestine and causeway symptoms like bloating, diarrhea, and abdominal pain. Some people with IBS follow a gluten-free diet as it helps to manage their symptoms, and a 1400-calorie meal plan can help people to avoid all gluten-containing food and manage their symptoms.
- People with weight loss: Following a 1400-calorie gluten-free meal plan is valuable for those looking to lose weight. However, you must maintain a balanced diet to meet your nutritional needs.
You need to note that following a gluten-free diet can be challenging because it requires careful planning and preparation. You must ensure your nutrient intake and maintain a balanced diet. Additionally, you must treat all the food labels carefully to avoid cross-contamination while preparing and consuming gluten-free foods.
Who should not follow this meal plan?
After discussing who can follow the meal plan, it’s time to discuss who should not follow the 1400-calorie gluten-free meal plan. The gluten-free meal plan can be beneficial to some individuals, but some groups of people should refrain from following this meal plan. Here are some groups:
- People without gluten-free conditions: A gluten-free diet is essential for individuals with celiac disease, non-celiac gluten sensitivity, and wheat allergy. However, for those people who don’t have all these conditions, there is no need to follow a gluten-free diet. Eliminating gluten from your diet can lead to nutrient deficiency and restrict the variety of foods consumed.
- Teenagers and children: Teenagers and children have high nutrient requirements in their bodies than adults due to growth in development. A 1400-calorie meal plan does not provide adequate nutrients and can also stop their growth and development.
- Breastfeeding and pregnant women: They require additional nutrients to support their health and the growth and development of the fetus or infant. The meal plan may not provide sufficient nutrients to pregnant and breastfeeding women.
- Athletes or high-energy needs people: Athletes require more energy. Following a 1400-calorie meal plan, they need more calories to support their physical activities or high-energy needs. So they must avoid the meal plan.
- People with medical conditions: Some medical conditions, like kidney disease or diabetes, require a specific dietary approach, which may not align with the 1400-calorie, gluten-free diet. So you need to follow the appropriate path to manage your conditions.
- People with disordered eating conditions: Following a strict meal plan can also trigger disordered eating patterns in individuals suffering from eating disorders. In this case, you need to ensure a proper dietary approach.
So, a gluten-free diet can be challenging. So it is recommended that you must have a proper dietary approach before you start the meal plan. All these groups of people must avoid the meal plan as it can lead to nutrient deficiency.
What are the Possible Side-effects of this meal plan?
Now, when we follow a gluten-free diet plan, there are also potential side effects. What are those side effects? A gluten-free diet can be very healthy and adequately meet nutritional needs. But avoiding gluten-containing foods leads to specific side effects that you need to consider. Here are some potential side effects of 1400 calories gluten-free meal plan.
- Nutrient deficiency: Following a gluten-free diet can lead to nutrient deficiencies if you do not follow it carefully. A gluten-free diet needs planning and preparation properly. A gluten diet foods are often lower in calcium, vitamins, and iron. You need to include nutrient-dense foods in your diet to meet your nutrient needs.
- Increased weight gains: Following a gluten-free diet does not guarantee weight loss. Some gluten-free foods are high in calories and sugars that can lead to weight can if you consume them in excess.
- Limit food choices: Gluten-free diet provides a limited variety of foods, as many contain gluten. So eating a balanced diet can be very challenging, leading to boredom with the same foods every time.
- Cross-contamination: Cross-contamination can occur when gluten-free foods when preparing with gluten-containing foods. Even a tiny amount of gluten can trigger the symptoms of celiac disease or non-celiac gluten sensitivity.
- Increased cost: Gluten-free foods are often more expensive than their gluten-containing counterparts. It can make the gluten-free diet more challenging for some individuals with a tight budget.
- Social isolation: Following a strict diet can make social situations difficult, such as dining out or attending events. It can be more challenging because you need to have a proper gluten-free diet, leading to feelings of frustration and isolation.
- Digestive issues: Some individuals may experience digestive problems such as diarrhea and constipation when they follow a gluten-free diet. The reason is some changes in the types of foods when you consume that are low in fiber.
So before you start a gluten-free diet, you must ensure that you meet proper nutrient needs and maintain a balanced guide. You can also connect with some support groups so that they can help you to expertise in gluten-free diets and to navigate the side effects and challenges while you are on a gluten diet.
What to eat?
Following a gluten-free meal plan can be challenging, especially when choosing which type of food is best to maintain the calorie intake. However, it requires a little planning and preparation to get delicious meals. Here are different types of food that you can include in your meal plan:
- Fruits and vegetables: When on a gluten-free meal plan, you must include lots of foods and vegetables in your calorie intake because they are an excellent choice for the meal plan. They help you to stay satisfied for longer. It also aims to include a variety of colors and types in your diet plan. You can enjoy raw or cooked fruits and vegetables and add them to your snacks, main dishes, and sides.
- Lean proteins: Proteins are the nutrient for building and maintaining muscle mass for supporting metabolism. Lean proteins such as Turkey, Tofu, Legumes, Fish, and chicken are good sources for your broken meal plan.
- Healthy fats: Sides are essential parts of nutrients that herbs the body absorb all the minerals and vitamins so that they can provide you energy. Choosing healthy fats such as nuts, seeds, avocados, fatty fish, and olive oil would be best. These types of food are naturally gluten-free and can help you stay satisfied for a long time.
- Plan your meals: You must plan your meals and snacks to help you stay on track with maintaining your dietary goals. It would be best to avoid all the unhealthy choices during this time. You must consider preparing for your preparing your meals a week ahead with healthy snacks on hand if you get hunger strikes.
- Use gluten-free alternatives: Many gluten-free options are available in the market. You can include them in your grocery list, such as pasta, baked goods, and bread. It would be best to look for many whole grains, such as brown rice, quinoa, and gluten-free oats.
You can include all these meals in your meal plan and maintain your dietary goals so that you do not have any complications or boredom when you start with the diet plan. You must focus on all the nutrient-dense foods that are naturally gluten-free.
What not to eat?
We have already discussed what all food you can include in your meal plan. But there are certain foods you must avoid while you are within your calorie goals to ensure that you’re not consuming gluten. Here are some examples of food that you must avoid.
- Wheat, rye, and barley: On the meal plan, you must avoid products made from wheat, rye, and barley, like bread, pasta, crackers, beer, and couscous. They are harmful to people who select disease or gluten intolerance.
- Processed Food: Many processed foods, such as packaged foods, frozen dinners, and fast foods, contain hidden sources of gluten. Gluten is present in excess calories, fat, and sugar. You must always read the food labels and choose the product wisely to ensure that what you consume is gluten-free.
- Fried food: Fried foods such as chicken nuggets, onion rings, french fries, etc., are high in calories, salt, and unhealthy fats. You must choose baked or grilled options instead of fried foods such as roasted sweet potatoes or baked chicken breast.
- Sugary drinks: You must avoid all those should be beverages such as fruit juice, sports drink, and soda, as their high in calories and get leaked to weight gain and some other health problems. Instead, choose unsweetened tea or sparkling water with a splash of lime or lemon.
- High-dairy products: While dairy products are naturally gluten-free, some are high in fat or calories and saturated fats. You must choose low-fat or non-dairy products such as skim milk, reduced-fat cheese, or Greek yogurt.
- High-calorie snacks: Snacking is a healthy way to keep your energy level up. But choosing mindful snacks is very important. You must avoid high-calorie snacks such as candy, baked goods, and chips, and try to choose some healthy snacks, like fruits, vegetables, seeds, and nuts, because they will help you stay satisfied for a longer time.
By avoiding all these foods and focusing on nutrient-dense foods, you can create a balanced diet and a sustainable meal to support your health and wellness goals.
How to include Nutrition in a Gluten-free diet?
When following a 1400-calorie gluten-free meal plan, you need to maintain the essential nutrients in the body. You can meet all your nutritional needs and maintain good health by including various nutrient-dense foods in your gluten diet. Here are a few tips on including Nutrition in a gluten-free diet.
- Choose whole and nutrient-dense foods: You must focus on whole foods that are gluten-free naturally, such as vegetables, fruits, lean proteins, and gluten-free whole grains. All these foods are rich in minerals, fibers, antioxidants, and vitamins essential to maintain optimal health.
- Incorporate a wide range of colors: Incorporate a wide variety of colorful fruits and vegetables to ensure you include all the vitamins and minerals in your meals. You can include greens like kale, spinach, and broccoli, Reds like bell peppers and tomatoes, and oranges, like sweet potatoes and carrots, in your meal.
- Include whole grains: You must include whole grains like quinoa, buckwheat, brown rice, and gluten-free oats in your meals to provide your body with fiber, minerals, and vitamins. These grains will help you to keep full for longer.
- Choose lean proteins: You must include lean proteins like fish legumes, tofu, chicken, and turkey, as they are essential amino acids that support your muscles and tissues.
- Include healthy fats: You must include healthy fats like seeds, olive oil, avocados, and nuts, and fatty fish, like salmon, so that it helps to support brain functions and provide you energy and hormone production.
- Use supplements: If you require any supplements, you can get them only if you have trouble maintaining certain nutrients, like vitamins and minerals. You can use multivitamins or other supplements for them but under guidance.
- Read Labels carefully: You must read all the food labels carefully to know that whatever you are consuming is gluten-free because many products have hidden sources of gluten.
By focusing on nutrient-dense foods and gluten-free foods, you can ensure that you are having both a healthy and delicious diet. It is best to incorporate all these things while choosing nutrients during your diet plan.
7-Day 1400 Calorie Gluten-Free Meal Plan
The gluten-free meal plan’s most challenging part is deciding what to eat. Here is the solution for you. Here is a meal plan crafted for you that you can use as a sample meal plan for a week that will help you to choose your meals for your diet plan.
With this, you need to take care of the timing as well. Let me tell you the time when you have to consume all these meals:
Detox Water: 8:00 am
Morning Snack: 10:00 am
Breakfast: 12:00 noon
Lunch: 2:00 pm
Evening Snack: 4:00 pm
Dinner: 7:00 pm
For detox water: There should be 250-300 ml of water and ingredients should be present in 100-120 grams.
1 cup: 250-300 grams
½ cup: 150-200 grams
|Days||Detox Water||Morning Snack||Breakfast||Lunch||Evening Snack||Dinner|
|Day 1||1 glass of Lemon and mint-infused water(0 calories)||1 small Apple slice and almond butter(150 calories)||1 cup of Oatmeal with almonds, honey, and raspberries(170 calories)||4 oz of Grilled chicken with spinach salad(500 calories)||Hummus and carrot sticks(100 calories)||½ cup of Quinoa and 4 oz baked salmon and roasted asparagus (500 calories))|
|Day 2||1 glass of Cucumber and lemon-infused water(0 calories)||½ cup of Mixed berries and greek yogurt (170 calories)||2 Scrambled eggs and gluten-free toast (250 calories)||1 Grilled chicken wrap, ½ avocado, and gluten-free tortilla (500 calories)||4-5 Slices banana and rice cakes(100 calories)||Beef-stir fry, ½ cup of brown rice, and 1 cup of mixed vegetable(500 calories)|
|Day 3||1 glass of Orange and lemon-infused water(0 calories)||½ cup of Mixed nuts(150 calories)||2 Gluten-free pancakes and berries(150 calories)||½ cup of Chickpea salad, cucumber, and feta cheese (500 calories)||Cinnamon and 4-5 apple slices(50 calories)||2 cups of Zucchini noodles and 4 oz Grilled shrimp(500 calories)|
|Day 4||1 glass of Grape and mint-infused water(0 calories)||Rice cakes and hummus (200 calories)||1 Gluten-free waffles (250 calories)||½ cup of Tuna salad and ½ cup of mixed greens and gluten-free crackers(500 calories)||1 cup of Smoothie (spinach and banana) with protein powder(250 calories)||4 oz Baked chicken, 1 cup of roasted 1 cup of Brussels, ½ sweet potato fries(500 calories)|
|Day 5||1 glass of Cucumber-infused water and pineapple (0 calories)||4-5 Almonds and apricots (250 calories)||1 Gluten-free toast and ½ avocado(250 calories)||1 cup of Vegetable stir-fry and ½ cup of quinoa(500 calories)||Guacamole and carrot (150 calories)||4 oz Grilled salmon, ½ cup of brown rice, and roasted caulifower (500 calories)|
|Day 6||1 glass of Strawberry and lemon-infused water(0 calories)||Gluten-free granola and 1 banana (200 calories)||½ cup of Gluten-free yogurt and strawberries(250 calories)||4 pz Grilled chicken salad, mixed greens(500 calories)||4-5 Almonds and ½ cup of mixed nuts(100 calories)||4 oz Baked cod, ½ cup of quinoa, and ½ cup of steamed broccoli (500 calories)|
|Day 7||1 glass of Lemon and ginger-infused water(0 calories)||1 glass Almond milk(150 calories)||1 Gluten-free muffins and maple sauce(250 calories)||1 Turkey wrap and avocado(500 calories)||2 Rice cake and cashew butter (150 calories)||½ cup of Vegetable, ½ cup of quinoa, and ½ cup vegetable kabobs(500 calories)|
Note: The meal plan is just a sample. The needs of the individual calorie and nutrients may vary based on weight, height, gender, age, and physical activity level. If you want, you can change the meal plan according to you. But when you are replacing it, you must include a healthy choice.
The meat plan reduced most of the problems. But now the problem is, how can you prepare all these meals? Here are some recipes based on the above food choices that you can consider.
1 cup: 150-250 grams
½ cup: 125-200 grams
¼ cup: 40-80 grams
Grilled chicken and spinach salad
- 3 cups of spinach leaves
- ¼ cup of cherry tomatoes
- ¼ cups of cucumber
- ¼ cup of avocado
- 4 oz grilled chicken breast
- 1 tbsp of vinaigrette
- Preheat the grill to 350 degrees F
- Take large bowl
- Place spinach in it
- Grill the chicken
- Top the spinach with chicken, cucumber, avocado, and tomatoes
- Drizzle the vinaigrette on the top
- Toss them to combine
Grilled chicken wrap
- 4 oz grilled chicken breast
- One gluten-free tortilla
- ¼ cup of bell pepper
- ¼ cup of avocado
- 1 tbsp of hummus
- Place the tortilla on a plate
- Spread hummus on the tortilla
- Layer the chicken, avocado, and bell pepper
- Roll the tortilla
- Serve it
Beef-stir fry and mix vegetables
- 4 oz beef
- 1 cup of vegetables
- 1 tsp of honey
- 1 tsp of sesame oil
- One clove garlic
- 1 tbsp of olive oil
- 1 tbsp of gluten-free soy sauce
- Take a large skillet and heat olive oil
- Add beef and garlic to it
- Cook it until it is brown
- Add mixed vegetables and then cook it for two to three minutes
- Take a small bowl and whisk together honey, sesame oil, and soy sauce
- Pour the sauce on the beef and vegetables
- Stir to coat
Baked cod and steamed broccoli
- 4 oz cod
- 1 cup of broccoli
- 1 tbsp of olive oil
- One clove garlic
- Preheat the oven to 200 degree Celsius
- Place the cod on the baking dish
- Drizzle it with olive oil
- Sprinkle garlic, pepper, and salt on the top
- Bake it for 10 to 12 minutes
- Steam the broccoli
- Serve the baked cord with steamed broccoli on the sides
Turkey wrap and avocado
- One gluten-free tortilla
- 2 oz sliced turkey
- ¼ cup of avocado
- ¼ cup of lettuce
- 1 tbsp of greek yogurt
- 1 tsp of dijon mustard
- Layer the tortilla flat on a plate
- Take a small bowl
- Mix dijon mustard and greek yogurt
- Spread the yogurt mixture on the tortilla
- Layer it with Turkey, avocado, and lettuce
- Roll the tortilla
- Serve it
Try out the delicious recipes and make your diet plan more enjoyable.
So a 1400-calorie gluten-free meal plan can help you lose weight and manage celiac disease or gluten intolerance symptoms. It would be best to incorporate it into your healthy diet plan by focusing on school nutrients and whole grains. Avoid all foods that have gluten because it can worsen your health condition.
Incorporate the meal plan with proper planning, as it is essential for you to include a variety of protein sources, such as meats, legumes, fish, and eggs, as well as plenty of fruits and vegetables for minerals, fiber, and vitamins. You need to include healthy fat such as avocado seeds, olive oil, and nuts that you must have. While planning your meals, you must be mindful of potential nutrient deficiencies, such as vitamin B, calcium, and iron, that can occur when you fortify gluten-free-containing products. You can use supplements if you struggle to maintain your nutrient requirements.
With all these things, portion control is also significant while on the meal plan. You can use the measuring cups or food scale to scale your portion accurately as per the serving size of the individual so that you can remain within your calorie goals and achieve the disturbed outcomes.
In addition to planning, you must incorporate physical activities to practice stress management, which can support your overall health. Overall, a 1400-calorie gluten premier plan can be healthy and satisfying to support your lifestyle.
Frequently Asked Questions
Q1. How much weight can you lose on a 1400-calorie diet?
Ans. By following a 1400-calorie gluten-free meal plan, you can lose weight, but it depends upon various factors such as gender, weight, height, activity level, age, and metabolic rate. Following a calorie deficit of 500 to 1000 calories daily, you can lose one to two pounds weekly. And if you are following 1400 calorie diet meal plan, you can lose approximately 1 to 2 pounds once per week, assuming that you are burning more calories than you consume.
Q2. What is an excellent gluten-free diet to lose weight?
Ans. An excellent gluten-free diet is a diet that focuses on whole and nutrient-dense foods where you need to avoid all processed foods. You can include lean proteins, vegetables, fruits, healthy fats, whole grains, and gluten-free grains. It would be best to avoid all the added sugars and unhealthy fats to get a gluten-free diet.
Q3. How much protein do I need for a 1400-calorie diet?
Ans. The daily requirement for protein depends on various factors, such as activity level, height, weight, and age. Generally, consuming 0.8 grams of proteins per kilogram of body weight is recommended. If you are on a 1400-calorie meal plan, you must drink 80-100 grams of protein daily.
Q4. How to feel full on 1400 calories?
Ans. To feel full on a 1400-calorie meal plan, you must choose high foods high in proteins, fiber, and healthy fats. You can include non-starchy vegetables, lean proteins, and healthy fats to help you be satisfied for longer. You must consume your food slowly as it helps your body feel full for longer.
Q5. Is eating baked chicken every day healthy?
Ans. Eating baked chicken daily can be healthy if it is a part of your well-balanced tide. Chicken is a good source of clean proteins. However, you must ensure that you include a variety of proteins to avoid boredom. You must pay attention to your portion size and cooking methods as well.
Q6. What meat can I eat every day?
Ans. There is a variety of protein sources that you can consume every day. However, there are. There are many lean proteins, such as chicken breast, fish, turkey breast, tofu, and legumes, which you can consume daily. With this, you need to keep a proper portion size.