When embarking on the gluten-free diet, people often feel the need to rush out & replace the foods they can no longer eat with expensive gluten-free equivalents. I know that is one of the first things that I did. I couldn’t get to Whole Foods or my local health food store fast enough. While there is nothing wrong with trying out many of the great gluten-free products on the market these days, there is a much simpler way to eat.
After cleaning out the refrigerator & pantry of foods that are not gluten-free, get back to basics. When making your grocery list, focus on the outskirts of the grocery store. By staying away from the center of the store, you are avoiding the processed foods that may contain gluten.
- Produce
- Potatoes
- Brown rice
- Quinoa
- Chicken, fish, poultry, pork, beef or tofu
- Eggs
- Cheese
- Yogurt
- Cottage cheese
- Milk
- Corn tortillas
- Beans
- Cooking oils (olive, extra virgin olive and canola)
- Nuts and nut butters
- Butter
- Sour cream
- Balsamic Vinegar
- 100% maple syrup
Example meal plans from the list above:
Breakfast
Veggie omelet
Bowl of berries or seasonal fruit
Skim milk (cow, soy, almond or rice)
Snack
Handful of nuts or string cheese
Apple or pear
Lunch
Grilled chicken breast over a salad topped w/avocado & corn tortilla strips (try serving over a baked potato for more substance)
Skim milk (cow, soy, almond or rice)
Snack
Greek yogurt w/berries
Dinner
Tacos (ground turkey or beef seasoned w/cumin, chili powder, garlic, salt & pepper), corn tortillas, black beans
Top with cheddar cheese, tomatoes, corn, jalapeno peppers, etc
Brown rice made with tomatoes & green chiles
Salad (make your own salad dressing from oil, balsamic vinegar and simple spices)
There are many amazing gluten-free replacement products on the market these days and they certainly have their place. I am known to have many varieties of breads, bagels & such in my freezer at most times. I am just hoping to help those just starting out on the diet or those who have to travel see that there are plenty of options out there – you won’t go hungry, I promise. I didn’t even get into the thousands of products in the grocery store that are found towards the center of the store; they are of the processed variety and happen to be “naturally” gluten-free. Of course the idea is not to make yourself miserable, I am simply pointing out that it is entirely possible to eat without shopping in special stores or spending a fortune on replacement items. A diet (and I am not talking necessarily to lose weight) is what you make it. It can be healthy or unhealthy.
Great post! I agree that there are a TON of naturally gf foods out there that are delicious. I’ve found it much easier to drop extra weight by focusing on those types of foods. I didn’t give up fat or go totally carb free, but I cut out gf replacement foods (by about 90%) and it made a huge difference in my progress 😉
Tiffany,
I believe it! Focusing on whole foods and healthy choices makes me feel much better than eating GF replacement foods (not that I don’t love a treat every now & then). 😉
This is great advice! I know I got to this place for myself, too, mostly because of sensitivities to other ingredients, like dairy, corn, and rice — but the cost of eating too many replacement foods was a factor, too. It takes time , strength and patience to let go of one’s former way-of-eating, but I know I’ve felt it is worth it!
Paris,
Thank you! I am glad that you have felt that it is worth it. 🙂 They say it takes 3 weeks to break a habit & form new ones. Now that I am in the habit of eating this way, it is hard to stray. 🙂
Kim
Great list of whole, gluten-free foods. Even if someone where not gluten-free, it is better to stick to the basics, rather than the center of the store. And I use Greek yogurt for everything!
I just wanted to add, that not all yogurts and cottage cheeses are gluten-free. For example, Organic Valley cottage cheese is not gluten-free: http://www.organicvalley.coop/products/gluten-free-products/ And I seem to think that Dannon will not guarantee all of its yogurt is gluten-free, but please correct me if I am wrong.