Mouthwatering Gluten
Free Diet Plan

Following a gluten free diet plan has many benefits for those with a gluten intolerance however please beware of processed products labelled as ‘gluten free’ as some may often be caloric rich and nutrient poor.  Where possible use fresh unprocessed foods for optimum health benefits.


  • Puffed rice or cornflakes with honey & milk
  • Scrambled eggs with bacon, grilled tomato, mushrooms and feta cheese
  • Fresh fruit salad with yoghurt
  • Buckwheat pancakes with berries and cream or maple syrup
  • Omelet with ham, cheese, shallots & tomato
  • Creamy brown rice with cinnamon, honey and banana
  • Baked beans on gluten free toast (or baked beans with fried mushrooms, zucchini & onion) 

Always read the label! Some products you believe to be safe may contain traces of gluten so it’s always wise to check first. 

Morning tea/snacks

  • Fresh fruit
  • Carrot & celery sticks with hummus
  • Yoghurt
  • Rice crackers
  • Cos lettuce leaves stuffed with fresh coleslaw & mint
  • Banana or strawberry smoothies
  • Raw or toasted almonds

Listen to what others have to say.  Especially regarding specialty gluten free products such as bread and pasta - nobody likes eating cardboard!  Find a forum on the topic with people love to share their opinions.


  • Greek salad
  • Chicken Caesar salad Wrap (Gluten free wrap or tortillas)
  • Rice cakes topped with smoked salmon, cottage cheese, red onion & capers 
  • Baked potato stuffed with cheese, bacon, sour cream and chives
  • Nachos! (Corn chips with refried beans, salsa, avocado, grilled cheese & sour cream)
  • Corn Cruskits with Avocado, tinned salmon, tomato, rocket & cheese with cracked pepper & sea salt.
  • Rice paper rolls with tuna, vermicelli noodles, carrot, snow peas, lettuce & mint
  • Sushi Rolls!

When following a gluten free diet plan, eating out can be a good experience, and not necessarily an expensive or overly difficult one.  Most establishments have menu items that accommodate your needs without sacrificing flavour.  And if in doubt ask.


  • Grilled steak, baby potatoes, Steamed broccoli, beans and honeyed carrots
  • Crispy skin salmon with roast sweet potato, pine nut, sun dried tomato & rocket salad
  • Stir fry Chicken teriyaki with snow peas, cashews and brown rice
  • Lamb moussaka with corn-flour cheese sauce
  • Roast pumpkin, garlic and leek soup with prawns & gluten free croutons if needed (an excellent way to use up any leftover gluten free bread!)
  • Sweet chili chorizo, leek, Spanish onion & red capsicum frittata (with a potato base!)
  • Whole oven baked fish, stuffed with Chinese cabbage, ginger, lime & chili, with homemade oven baked potato chips.

If you haven't already, take a look at our gluten free diets page.


  • Apple crumble with fresh cream or ice cream (coconut, brown sugar, almond meal and rice flour crumble!)
  • Flourless chocolate cake
  • Poached pears
  • Pavlova smothered passion fruit, strawberries, kiwi fruit and fresh cream!
  • Chocolate ricotta mousse
  • Orange crème caramel
  • Creamy rice pudding

Treating celiac disease or gluten sensitivities with a gluten free diet plan is a license to have fun and get creative with quality produce and flavours.  Admittedly you will lose a lot of ‘convenience’ foods that are quick and easy to make or eat.  

We are surrounded by many heavily processed simple carbohydrate options that provide far too many calories for today’s lifestyle, which have little nutritional value and only briefly satisfy your hunger.  Perhaps not having access to the cookie jar is not such a bad thing.

Thank you for visiting our gluten free diet plan sample page, you are welcome to browse the homepage for more information.

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