Gluten-Free Diet

Many people today are more or less hypersensitive to gluten. Some scientists argue that a significant amount of gluten is present in genetically modified wheat, constituting almost 100 percent of the grain consumed worldwide. They suggest that the gluten in genetically modified wheat differs in structure from that found in natural varieties.

If you have determined that you are hypersensitive to gluten, it is important to base your diet on gluten-free foods. Many naturally gluten-free options are available that can contribute to a healthy diet and provide a wide range of nutrients and health benefits.

These options include fruits, vegetables, beans, legumes, and nuts in their natural, unprocessed forms, as well as eggs, unprocessed meats, fish, and poultry. Gluten-free grains, starches, and flours that can be included in your diet are buckwheat, corn, flaxseed, and various gluten-free flours such as rice flour, oat flour, potato flour, and bean flour.

Avoid foods that commonly contain gluten, such as those made with wheat, barley, and rye, as well as beer, pasta, cakes, pies, cookies, crackers, imitation meat or seafood, and certain sauces. Instead, choose products that are labeled gluten-free. While oats are naturally gluten-free, they may be contaminated during wheat production, so it's advisable to select oats that are specifically labeled as gluten-free.

A gluten-free diet can offer several health benefits. Some people report improved digestion, increased energy levels, and better overall health after eliminating gluten. However, these benefits may not be experienced by everyone and can vary from person to person.

My husband and I decided to try a gluten-free diet for a while, even though we do not have gluten sensitivities. We both lacked energy at the time, but after a few months on this diet, we noticed an increase in our energy levels.

One of the most significant benefits of this diet is that it emphasizes healthy foods, allowing us to integrate better eating habits into our daily lives. One breakfast from this diet has become our favorite, and we prepare it almost daily.😀

If you want to explore a gluten-free diet, consider consulting a nutritionist. They can help tailor the diet to your needs, considering factors like your height, weight, and overall health. This way, you can maximize the benefits of this healthy lifestyle.

Please remember, this information is for educational purposes only and aims to promote healthy eating!

Gluten-free diet - 7-Day Diet Plan

Day 1

Breakfast: Oats flakes with unsalted raw almonds, a spoonful of honey, and raisins, topped with almond milk (this is still our favorite breakfast; we eat it almost every day 😊)!

Snack: Apple

Lunch: Gluten-free tortilla with chicken (Fry the chopped chicken breast in a pan with olive oil and garlic. Add salt and pepper to taste; you can make it spicy if you prefer😉. Cut half an avocado and one tomato. Fill the gluten-free tortilla with chicken, avocado, and chopped tomato).

Snack: Blackberries

Dinner: Sea bass baked in the oven; green salad seasoned with olive oil.

Day 2

Breakfast: Blueberry chia seed pudding

Note: before soaking chia seeds, it is necessary to wash those

Combine pre-soaked chia in almond milk for at least 3 hours, preferably overnight (my husband insisted on overnight 😉), with raspberries and blueberries. Add a spoonful of honey and more almond milk if needed).

Snack: Gluten-free crackers with avocado

Lunch: Beef fillet prepared on a grill pan and the grilled tomatoes.

Snack: Two apricots

Dinner: Oven-baked potatoes and lettuce drizzled with olive oil.

Day 3 Breakfast: Blueberry Banana Frappe (Place 2 cups of frozen blueberries, one frozen banana, two tablespoons of almond butter, and two cups of almond milk in a blender. Blend until the mixture is smooth).

Snack: Gluten-free toast with honey

Lunch: Oven-roasted salmon, boiled brown rice seasoned with olive oil, and cucumber salad.

Snack: A handful of almonds

Dinner: Lettuce with grilled chicken breast seasoned with lemon juice and olive oil.

Day 4

Breakfast: Oats flakes, with unsalted raw almonds, one banana, a spoonful of honey, topped with almond milk.

Snack: Apple

Lunch: Tuna salad (Drain the liquid from the canned tuna and transfer it to a medium bowl. Add the chopped vegetables: red bell pepper, cucumber, and red onion, along with the olives. Dress the salad with lemon juice, chopped parsley, and olive oil.)

Snack: A handful of cashew nuts

Dinner: Gluten-free toast with fresh cheese.

Day 5

Breakfast: 2 boiled eggs, tomatoes, gluten-free toast.

Snack: Blackberries

Lunch: Steamed broccoli topped with low-fat sour cream and chopped garlic, seasoned with a bit of lemon, alongside a beef fillet prepared on a grill pan.

Snack: Two apricots

Dinner: Gluten-free toast with sardines and onion.

Day 6

Breakfast: Buckwheat/Oat flakes, unsalted cashew nuts, dried cranberries, a spoonful of honey, topped with almond milk (this is another version of our favorite breakfast😊)!

Snack: Banana

Lunch: Cooked quinoa with chopped smoked salmon.

(To prepare quinoa, start by rinsing the raw quinoa thoroughly. You can also soak it in water for about 10 minutes before cooking. Cook the quinoa in salted water using a ratio of 1:2—one cup of quinoa to two cups of water. Bring the water to a boil, then reduce the heat and cover the pot, cooking on low for 15 minutes until all the water is absorbed. Once the quinoa is cooked, mix in finely chopped smoked salmon, olives, and radishes. Alternatively, you can use chopped red bell pepper instead of radishes or combine both—there are endless possibilities😊! Finally, season the mixture with lemon juice and olive oil to taste.)

Snack: 2 kiwis

Dinner: Greek salad (sliced cucumbers, tomatoes, pepper, red onion, olives, and feta cheese drizzled with olive oil).

Day 7

Breakfast: Mango chia seed pudding (to repeat: Combine pre-soaked chia seeds in almond milk for at least 3 hours, preferably overnight, with chopped fresh mango. Add a spoonful of honey and more almond milk if needed).

Snack: A slice of melon

Lunch: Oven-roasted mackerel, boiled brown rice seasoned with olive oil, tomato, and onion salad.

Snack: Apple

Dinner: Gluten-free toast with fresh cheese and Greek yogurt.