2 Healthy Menus for those Intolerant to gluten

Gluten intolerance is a problem that affects many people today. So that they can lead a completely healthy and normal life, we bring you 2 menus for celiacs.

2 healthy menus for those intolerant to gluten

When dealing with the issue of gluten intolerance, many questions arise about the foods that can be consumed or the diet that is recommended to follow. To do this, we show some recommended menus for those intolerant to gluten.

Fortunately, this disease is increasingly known and many supermarkets have an area where, with complete guarantee, you can find gluten-free foods specific for celiacs.

Thanks to this, it is possible to enjoy a very wide range of foods, which accommodate a huge variety of flavors, without putting your health at risk. Come enjoy these menus!

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Example of menu of the day for those intolerant to gluten

As highlighted in a publication in the Mayo Clinic  a gluten-free diet is essential to control the symptoms of celiac disease and gluten intolerance. This, among other things, provides benefits such as weight loss, increased energy and better health. 

Now, it is essential that each patient consults a nutritionist to obtain a meal plan according to their needs. However, in the following space we give an example of what the menu of the day can be like for those who are gluten intolerant.

In any case, when it comes to improving the symptoms of intestinal problems, supplementation with probiotics has proven to be a turning point. In celiac patients it could reduce the risk of inflammation.

1. Breakfast and mid-morning snack

  • First, you can start your morning with a coffee with milk . To this you can add natural orange juice .
  • Next, it is recommended to eat cornbread toast with strawberry jam.
  • During the morning, as an aperitif, you can have yogurt with honey and corn flakes.

2. Food

  • First, for example, you can opt for a rice dish with various mushrooms .
  • Afterwards, one of the best options includes having roast chicken with aromatic herbs.
  • For dessert, it is recommended to consume one or two pieces of fruit . For example, those that are typical of the season.

3. Snack and dinner

  • Regarding the snack, it is a good option to prepare a fruit salad . Even if you have consumed this food before, it is worth remembering that specialists recommend eating at least five pieces of fruit and vegetables a day. So it doesn’t hurt to add another one again during the afternoon.
  • Later, for dinner, you can eat a varied salad . That includes tomato, lettuce, arugula, asparagus and onion. So that the person does not leave hungry, they can also take a piece of potato omelette.
  • Finally, for dessert, an option may be to have a baked apple, cut into pieces with cinnamon and sugar.

We must keep in mind that, currently, there are substitutes for wheat bread and pasta that do not contain gluten . In practically any supermarket we can find products made with rice flour, aimed at celiac patients.

Also, we can find bread and cookies made with corn flour.  So it would only be a matter of changing one type of cookie or bread for another.

Gluten intolerance.

As a more extensive menu for those intolerant to gluten, we can follow these recommendations for an entire week’s worth of dishes. Of course, examples for following a gluten-free diet should be considered, since each meal can be varied following the nutritionist’s advice.


  • Breakfast:  a coffee with milk, a slice of gluten-free bread with olive oil and a glass of fresh orange juice.
  • Lunch: white beans with rice, chicken with apple and strawberries with cream.
  • Dinner : mixed salad, baked fish with roast potato and a piece of fruit.


  • Breakfast and mid-morning: a glass of milk with gluten-free breakfast cereals and a piece of fruit.
  • Lunch: rice with vegetables (rice, peas, onion, pepper, leek). Veal chop with lettuce and peach in syrup.
  • Dinner: gluten-free noodle soup , grilled salmon and a piece of fruit.


  • Breakfast: a coffee with milk, two homemade gluten-free muffins and a fruit juice.
  • Lunch: vegetable salad , baked hake with lemon and a piece of fruit.
  • Dinner: mushroom porridge with natural tomato and plums .


  • Breakfast:  a coffee with milk, gluten-free cookies with jam and a fresh orange juice.
  • Lunch: mashed zucchini, fried anchovies (battered with gluten-free flour) and natural yogurt with sugar.
  • Dinner : spinach with bechamel (made with gluten-free flour), homemade meatballs and a piece of fruit.


  • Breakfast: a natural yogurt with gluten-free cereals and 2 pieces of fruit.
  • Lunch : stew soup with gluten-free noodles, stew with chickpeas, potato, carrot, beef, vegetables and a piece of fruit.
  • Dinner: carrot puree , cod croquettes with peas and a piece of fruit.

Prepare gluten-free menus if you are intolerant to this protein

Do you dare to prepare these healthy menus at home? If you have a gluten intolerance, try them and notice the difference. Of course, remember to consult with a professional for adequate control of your problem. Some supplements could help you improve the symptoms.

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