On The Table

A collection of knowledge-based articles to inspire overall wellness.

Complete Gluten-Free Weight Loss Diet Menu

While essential for those with celiac disease, a gluten-free diet can also serve as a healthy eating pattern. Learn the ins and outs of a gluten-free diet for weight loss and other benefits here.

Complete Gluten-Free Weight Loss Diet Menu

A gluten-free diet is essential for people with celiac disease. It can likewise be beneficial for people managing gluten sensitivities, arthritis, and other health conditions. 

People also eliminate gluten-containing food in hopes to lose weight. While weight loss can follow, adopting a gluten-free eating pattern is not a sure-shot.

But with proper dietary guidance, one can follow a gluten-free diet while losing weight. What's more, it can be both nutritious and delicious!

Find out how to successfully follow a gluten-free diet for weight loss and health. Also, find an alternative solution to eating gluten-free without the stress and hassle of meal prep day-in and day-out!

Can Going Gluten-Free Spur Weight Loss?

A gluten-free diet is one that eliminates gluten, a protein found in wheat, rye, and barley. At this time, following a strict gluten-free diet is the only treatment for celiac disease. People with gluten sensitivity, irritable bowel syndrome, and other health conditions might also benefit from a gluten-free diet. 

In addition to managing certain health conditions, people often eliminate foods that contain gluten in hopes to lose weight. While a gluten-free diet is not a definite solution for weight loss, it is not off the table. 

Again, avoiding gluten will not guarantee weight loss. This is because people tend to assume products labeled "gluten-free" are healthier than their gluten-containing relatives. However, this is not always the case.

Gluten-free products - like gluten-free cookies and other packaged products - can still be overly processed and rich in calories, added sugars, and refined oils. Such products likewise tend to be top contenders of empty calories and can lead to weight gain.

Besides, an inadequately balanced gluten-free diet can cause obesity. It can also negatively affect glucose and lipid metabolism and increase the risk of metabolic syndrome. 

"People have to be cautious when choosing gluten-free foods. Staying away from overly processed foods is key to keeping a gluten-free diet healthy and nutritious," says Nicole Hartwick, a lead dietitian for bistroMD. 

"But if choosing to start a gluten-free diet for weight loss, there is a great opportunity to include more wholesome foods," Nicole adds. "There is a natural reduction in gluten-containing sweets and other highly processed foods."

Whether following a gluten-free diet or simply trying to incorporate more nutritious foods, the reality is that everyone can benefit from reducing the intake of highly processed foods. So instead of relying on processed foods, aim to eat a balanced, healthy diet. 

Nourishing foods to include in a gluten-free diet include:

• Gluten-free grains such as brown rice
• Fresh fruits and veggies
• Lean proteins like chicken, fish, and sirloin
• Beans and legumes
• Nuts and seeds
• Milk and most other dairy products 

Overall, when balanced with the right nutrients, a gluten-free diet meal plan can help lead to weight loss and other health benefits! 

The Ultimate Gluten-Free Diet for Weight Loss

When starting any sort of new diet for weight loss and health, consult with a healthcare professional for proper guidance. A dietitian can also help ensure the diet is balanced with adequate macro- and micronutrients.

Overall, the below gluten-free diet recipe ideas below burst with nutrients and flavor. 

From Greek stuffed peppers to baked tilapia with tomato caper sauce, relish on these nutritious and delicious gluten-free meal ideas! 

Beef Shakshuka

Packed with protein, fiber, and flavor, beef shakshuka is a perfect gluten-free meal idea to start the day! The recipe is also extremely versatile - make plant-based, with shrimp, and more!

Black Bean Egg White Omelet

Who says breakfast food is confined to the morning hours? This black bean egg white omelet recipe is a protein and fiber-packed, low-fat recipe sure to satisfy the taste buds at any time of the day.

Greek Stuffed Peppers

Filled with gluten-free and protein-packed quinoa, these Greek stuffed peppers are not only gluten-free but stuffed with flavor and nutrients. 

They are prepared with the seed quinoa, which is one of the few plant-based foods considered to be a complete protein. Quinoa has a high ratio of protein to carbohydrate to increase satiety, high potassium to control blood pressure.

Other featured gluten-free and fresh ingredients include cannellini beans, Kalamata olives, baby spinach, feta cheese, and olive oil.

Pumpkin Curry with Shrimp

Craving Thai takeout but worried about risking gluten consumption? Prepare this Thanksgiving-inspired pumpkin curry recipe!

The curry boasts traditional Thai spices and coconut milk for a dish everyone will enjoy at any time of the year. It is packed with healthy fat and protein thanks to the addition of shrimp.

Baked Tilapia with Tomato Caper Sauce

This baked tilapia with tomato caper sauce recipe is an original bistroMD meal. The mild taste of tilapia is complemented by the tangy hints of garlic, olives, capers, and onions for a yummy gluten-free dinner.

The dish is also packed full of essential omega-3s, a type of polyunsaturated fatty acid (PUFA). The Health benefits of omega-3s fatty acids are noteworthy, as they support heart health, ease joint pain, and promote mental health.

Herb Beef Sirloin Skewers

Fire up the grill for these herb beef sirloin skewers! The flavors of lemon, parsley, thyme, and rosemary truly transform the beef into one fresh gluten-free recipe.

While they are suggested to be served with pita, be sure to verify whether or not it is gluten-free. Other side options include brown rice, steamed broccoli, grilled asparagus, and sautéed apples.

Spaghetti Squash

Pasta tends to not only be filled with gluten but loaded with carbs and calories. To lighten up the next spaghetti night with the family, prepare spaghetti squash for a yummy gluten-free dinner!

These delicious guilt-free ways to eat spaghetti squash are simple to prepare. Simple and easy recipes and ideas include spaghetti and meatballs, healthified chicken parmesan, and Chinese beef and broccoli.

Plant-Based Lasagna

Speaking of pasta… This zucchini lasagna may be noodle-less and gluten-free, but it does not fall short of flavor! The dish is truly cheesy and indulgent, all without packing on tons of carbs, calories, and guilt.

To balance the meal, pair it with a side salad, roasted zucchini, steamed green beans, or another favorite veggie.

Gluten-Free Tacos

From the shell itself all the way to the seasoning, tacos are frequently filled with gluten whether realized or not. But with these taco recipes, Taco Tuesday just got a delicious and gluten-free makeover!

Delicious ideas include gluten-free fish tacos with fusion mayo, turkey tacos, carne asada tacos. Also learn how to prepare the fundamentals of tacos, including corn tortillas, taco seasoning, and condiments.

Additional gluten-free taco pairings include black beans and grilled corn.

Better-for-You Chicken Burrito Bowl

Following along the Mexican theme, a better-for-you chicken burrito bowl! And featuring chicken, gluten-free brown rice, beans, and peppers, it is packed with fiber and protein.

The bowls are extremely versatile, including the use of quinoa, sirloin, pork, onion, and other desired gluten-free burrito ingredients. Prepare the ingredients in bulk for a family meal or lunches throughout the week.

Easy Jalapeno Turkey Burgers

Turkey burgers are a high-protein, low-fat alternative even the biggest meat lovers can appreciate. And these spicy and healthy jalapeño turkey burgers are gluten-free and low-carb, as the bun is swapped out for lettuce cups.

Perfectly pair with glorious grilled potatoes for a nutritious side that is high in fiber and flavor. This dill cucumber salad is a refreshing complement to this grilled meal, too.

Gluten-Free Pizza

Hold the phone! Instead of calling for a pizza delivery, make this gluten-free pizza crust the entire family will love.

Be as simple or creative as desired, topping with traditional tomato sauce and cheese or pesto, chicken, and roasted pine nuts. Also, have fun setting up a topping bar for build-your-own pizza night.

Sesame Soba Noodles with Edamame

When prepared with 100 percent buckwheat flour, soba noodles are a viable gluten-free option. (Double-checking food labels is never a bad idea!)

In this gluten-free soba noodle recipe, the noodles are cooked to perfection and garnished with fresh edamame, scallions, and sesame seeds. The noodles are then topped with a sweet chili soy sauce that offers the perfect amount of sweet and heat.

Gluten-Free Desserts

Oh, and do not forget dessert… "I do not necessarily think all desserts high in sugar and fat need to be removed completely from the diet," says Nicole. "Indulging in dessert from time to time, gluten-free or not, can and should fit into a well-balanced diet."

BistroMD's gluten-free pumpkin bread pudding and birthday cake for two recipes are the perfect way to cap the meal and day!

BistroMD Gluten-Free Meals

In an ideal world, one would be bursting with energy to prepare yummy gluten-free meals on a regular basis. But with additional life responsibilities and commitments, having the desire or time to cook after a long workday may fall short.

Ultimately, there is so much to gain and only one thing to lose with bistroMD. (Long-term weight loss while sustaining and enjoying a gluten-free diet!)

Gluten-Free for Weight Loss Recap

While not initially intended for weight loss, a gluten-free diet can help people lose or manage weight. This especially serves true when focusing on wholesome foods rich in fiber, protein, and healthy fat. 

Overall, if trying to lose weight or improve health, the best diet is one you can adhere to and enjoy long-term. With these gluten-free diet meal ideas, people with celiac disease and dieters alike are sure to receive vital nutrients without feeling deprived of flavor!