Breakfast on a gluten- and dairy-free diet could consist of eggs scrambled with water or plant milk such as almond or soy milk, a slice of gluten-free toast spread with sugar-free fruit preserves and a piece of whole fresh fruit. Some conditions, such as celiac disease, can be treated by following a diet that is devoid of gluten. Healthy Vegan Diet Plan. If you continue to have trouble, let me know. Share on Pinterest Share.
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A gluten- and dairy-free menu plan doesn't have to be complicated, expensive or time-consuming to prepare. It will, however, require some advance planning for you to make simple, nutritionally balanced meals that will provide you with adequate vitamins and minerals while adhering to your dietary restrictions. Ask your doctor, dietitian or nutritionist for help in designing healthy menus free of gluten or dairy products. Breakfast on a gluten- and dairy-free diet could consist of eggs scrambled with water or plant milk such as almond or soy milk, a slice of gluten-free toast spread with sugar-free fruit preserves and a piece of whole fresh fruit.
Wheat, spelt, rye, kamut, bran and barley all contain gluten, so you'll need to opt for bread made with flour from a gluten-free grain, such as rice, flax, amaranth, buckwheat, corn, millet or ground nuts, seeds or soy. Choose a calcium-fortified plant milk to ensure you consume enough calcium without eating dairy products. For an easy-to-fix lunch, try a plate of dark, leafy salad greens topped with canned salmon, cooked white beans and plenty of vegetables such as chopped tomatoes and cucumbers, grated carrots, diced onions and steamed broccoli or asparagus.
For maximum calcium, mash any bones into the salmon with a fork and incorporate greens like kale into your salad mix. Steer clear of croutons, imitation bacon bits and commercial salad dressings, all of which may contain gluten. Instead, prepare your own heart-healthy dressing using distilled vinegar, spices or herbs and a monounsaturated oil like olive oil. A simple but nutritious gluten- and dairy-free dinner might include grilled London broil paired with cooked quinoa or brown rice, steamed vegetables and a dessert of fresh fruit.
Avoid excess saturated fat, cholesterol and sodium by choosing lean cuts of beef or pork, skinless poultry and seafood over fattier cuts or processed meats.
Cook grains like quinoa or rice in water instead of commercial stock or broth that may be prepared with ingredients containing gluten. It may not be the easy way, but it's the only way we know. Top quality has always been our approach to food, and because chicken is at the center of our menu, that means serving only whole, boneless breasts of chicken — no fillers or artificial preservatives.
Whether it's offering wholesome options, or simply removing unnecessary ingredients, we believe in better-for-you fast food. We're working toward a menu that is increasingly healthy and sustainable, while never sacrificing delicious. We know eating well on-the-go can be a challenge. That's why we work hard to offer balanced options-- from our classic menu items made with high quality ingredients, to our new menu items for the nutrition-minded, like Egg White Grill and Superfood Side.
We're constantly working toward cleaner ingredients. Here's our latest milestones: We're serious about our supply chain. Sunkist lemons come from groves in the USA. From family-owned farms in California and Arizona, our suppliers work hard to ensure you get the highest quality lemons.