Gluten-Free Meal Plan - Diet Plan & Recipes

Use MyFoodMyHealthSM To Develop and Manage a Delicious, Gluten-free Diet Plan

If you or family members are gluten intolerant you know it can be a challenge to find and maintain a gluten-free diet without feeling like you're missing some of your favorite foods. That's where MyFoodMyHealth can help. MyFoodMyHealth members have unlimited access to hundreds of COMPLETELY DELICIOUS--and totally safe--recipes developed by our own professional chefs and nutritionists.

As a member of MyFoodMyHealth, you're provided a weekly online meal planning system and a full range of delicious, gluten-free recipes for snacks, breakfast, lunch and dinner. It makes it easy to maintain a healthy, gluten-free diet while enjoying a variety of foods including decadent brownies, cakes, muffins, parfaits, quiches, and more. Below are just a few favorite recipes and the chefs who created them:

  • Gluten-free Pignoli Cookies - by Sue Baldassano
  • Gluten-free Crab Cakes with Horseradish Mayonnaise - by Andrea Boje
  • Gluten-free Turkey Meatloaf - by Diane O'Connell
  • Fudgey Gluten-free Brownies - by Myra Kornfeld

Let MyFoodMyHealth Help You Develop and Manage a Delicious, Gluten-free Meal Plan

For less than the cost of one cookbook you'll gain immediate access to our meal planner, gluten-free recipes, shopping lists, and more... Sign up today for a subscription to MyFoodMyHealth or view a Free Demo of the MyFoodMyHealth meal planner today.




MyFoodMyHealth Online Weekly Meal Planner

The Easy Way to Follow a Gluten-free Meal Plan

We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy gluten-free meals. It's filled with nutritious recipes so delicious and satisfying even the pickiest eaters will enjoy following the MyFoodMyHealth gluten-free diet. It's also customizable so you can add side dishes according to seasonal availability, calorie and other nutrition requirements.

You can even add other health conditions and food allergies so you can prepare delicious food that meets the dietary needs of your whole family.



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Easily Support Multiple Health Conditions & Food Allergies with MyFoodMyHealth Meal Planner


Are you cooking for yourself and have multiple health conditions or food allergies? Or do you have a daughter with asthma, a spouse with diabetes and a son who hates broccoli and has a peanut allergy? No worries. Unlike other systems, MyFoodMyHealth takes everyone into account, whether you're cooking for one, two, or the whole family.

To start cooking delicious meals that meet everyone's health needs, simply set up your profile to include the health conditions, food allergies or food dislikes for you and your family members. The Meal Planner automatically generates meal plans and recipes that meet everyone's health needs. It's that easy!

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Gluten Intolerance and Components of a Gluten-free Meal Plan


If you are gluten intolerant, even the small amount of gluten found in less than a teaspoon of birthday cake may cause damage to the villi of your small intestine. (Villi are hairlike projections which line the wall of the small intestine and help with absorption.) Often, a strict gluten-free diet is difficult to follow, as it requires you to avoid wheat, barley, rye, and other gluten-containing foods which you may not even know contain gluten. There is a lot of hidden gluten in the supermarket. Read labels carefully and thoroughly. The following words on labels may mean that a grain containing gluten has been used:

  • Stabilizer
  • Starch
  • Emulsifier
  • Hydrolyzed plant protein

Color additives may contain gluten. Even the caramel color in Scotch Whiskey may contain gluten. Check with the manufacturer.

The Lowdown on Oats - Oats do not contain gluten, however in many cases they are processed at the same mills and transported on the same grain elevators, which handle wheat, barley, and rye. This results in sufficient contamination to produce a gluten reaction. In your health food store or online there are companies providing non-contaminated oats. Look for these.

The official Celiac Sprue Association's take on oats is that for some, even gluten-free oats, are not "safe", as some may be sensitive to another protein in oats-so, at least for newly diagnosed celiac who are severely compromised, even gluten-free oats are not recommended (please see official CSA statement about oats).

Foods to Avoid if You Need a Gluten-free Diet Plan

  • Wheat (including semolina, spelt, kamut, einkorn, durum and faro)
  • Rye
  • Barley
  • Triticale
  • Oat bran
  • Wheat germ
  • Bran
  • Graham, gluten, or durum flour
  • Farina
  • Malt or malt flavoring (can be made from barley)
  • Malt vinegar (made from barley)
  • Breading, coating mixes, Panko
  • Broth, soup bases
  • Brown rice syrup
  • Candy - ex: licorice, some chocolates
  • Croutons
  • Flour or cereal products
  • Imitation bacon
  • Imitation seafood
  • Marinades
  • Pastas
  • Processed luncheon meats
  • Sauces, gravies
  • Self-basting poultry
  • Soy sauce or soy sauce solids

    (Seitan and Shoyu)

  • Stuffing, dressing
  • Teriyaki sauce
  • Thickeners (Roux)
  • Communion wafers
  • Matzos
  • Play-doh® - It contains wheat ingredients. This may pose a problem if hands are put on or in the mouth while playing with Play-doh or are not washed after use. (Check the label for wheat ingredients in Play-doh and other childrens' molding material.)
  • Bulgar
  • Couscous
  • Semolina
  • Beer

Delicious Foods to Eat if You Need a Gluten-free Diet Plan

You don't need to feel deprived when you eliminate gluten from your diet. There is a bounty of tasty, healthy whole foods you can enjoy. These include:

  • Amaranth
  • Arrowroot
  • Balsamic vinegar
  • Beans
  • Braggs amino acids
  • Breads, cereals, crackers, and pasta made of corn, rice, potato, soy, arrowroot, tapioca, sago, flax, and hominy
  • Buckwheat
  • Corn
  • Cornmeal (polenta and tortillas)
  • Garfava
  • Hominy 
  • Millet
  • Montina®

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  • Nut flours
  • Popcorn
  • Potato
  • Quinoa
  • Rice
  • Sorghum
  • Soy
  • Tamari 
  • Tapioca
  • Tef
  • Wild rice


Sample Gluten-free Recipe


Everyone who tries our recipe for gluten-free sesame/anise cookies agrees, they're truly delectable. Try the recipe today and taste for yourself how satisfying MyFoodMyHealth's gluten-free recipes are.

Sesame Anise Cookies by Sue Baldassano

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What is Celiac Disease?


Celiac Disease is an autoimmune disease. In people with celiac disease, gluten, the main protein in wheat, barley, and rye, acts as a foreign antigen, triggering an immune response that damages the lining of the small intestine. This results in mal-absorption of fat, calcium, iron, foliate, and other nutrients.

Symptoms of Celiac Disease

  • Multi-system disorder which primarily targets the small intestine.
  • Inability to properly absorb vitamins, minerals, and other nutrients.
  • May cause unexplained infertility and express as fatigue, peripheral neuropathies, migraines, osteoporosis, dermatitis, depression, lactose intolerance, fat intolerance, and more.
  • Most people with the disease show no symptoms of celiac disease. It can remain dormant in your system for years.
  • Gluten initiates an inflammatory process by reacting with intestinal immune cells. The gluten in gluten-containing products cannot be absorbed through the skin.

Diagnosis of Celiac Disease

  • Celiac disease affects 1 in 100 people. 97 percent of sufferers are undiagnosed.*
  • Celiac disease may cluster with other autoimmune diseases, particularly Diabetes I. (Eight to ten percent of diabetics are thought to have celiac.*)
  • Celiac disease may be misdiagnosed as IBS, colitis or Crohn's disease.
  • You can be gluten intolerant or gluten sensitive and NOT have celiac disease.
  • An endoscopy is the gold standard for diagnosing celiac disease.

    Sources: Celiac Disease, A Hidden Epidemic, by Peter H.R. Green and Rory Jones

Risk Factors for Celiac Disease

Celiac disease is commonly found in Caucasians of Northern European descent. Celiac disease is hereditary and cannot be outgrown. If you have it, chances are a parent or other relative also has the disease.

Ingredients to Watch for On Your Food Labels

If you have celiac disease in order to make informed buying decisions you must be well aware of ingredients that may contain gluten or its derivatives. When in doubt, consult your pharmacist or call the 1-800 number of the manufacturer to find out if gluten or a derivative has been used.

Ingredient Safe Unsafe
Caramel Color This is made from corn. It is safe in a celiac diet.  
Citric Acid This is made from corn. It is safe in a celiac diet.  
Dextrin Producers in the United States claim to use corn, so domestically produced dextrin should be safe in a celiac diet. Imported dextrin could be made from wheat. If so, it might not be gluten-free. Check your food label.
Flavors (artificial and natural) Barley malt, which is sometimes used as a flavoring, and flavoring used in meat products may contain gluten. If so, it should be listed clearly on the label. In rare instances, barley malt is used as a flavoring but not identified on the label.  
Hydrolyzed vegetable protein (HVP) or Hydrolyzed plant protein (HPP) - Usually processors use “hydrolyzed soy proteinâ€, which is safe in a celiac diet. In rare instances, processors neglect to identify the “vegetable†in HVP. This could be wheat. Wheat is unsafe.
Malt If made from corn it is safe in a celiac diet. Malt is usually made from barley. Malt extract, malt flavoring, malt syrup, and malt flour are also made from barley. None of these ingredients are safe.
Maltodextrin   Wheat may sometimes be used in imported products. If so, it will be listed on the food label as “maltodextrin (wheat)†or “wheat maltodextrin.†This is unsafe.
Mono and Diglycerides Fats are naturally gluten-free.  
Seasonings   Seasonings may contain anything. Be careful with seasonings.
Soy sauce Use Tamari instead of soy sauce. Many soy sauces are fermented from wheat, which is unsafe. Check with the processor for information.
Spices Pure spices are gluten-free and should be safe in a celiac diet.  
Starch   Starch is always cornstarch. Cornstarch is safe in a celiac diet.  
Modified food starch   Modified food starch listed on a food label could be wheat starch. This is unsafe.
Sweeteners   Sweeteners can be unsafe. Read the labels for the use of gluten.
Malt Vinegar   Contains malt. This is unsafe.
Distilled Vinegar Distilled vinegar is gluten-free. It is safe in a celiac diet.  
Bakers and brewers yeast   Brewers yeast is not gluten-free unless found in a dietary food supplement. Brewers yeast found in dietary supplements is gluten-free.

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How MyFoodMyHealth Can Help You Live Gluten Free


  • Our customized online meal planner uses the healing power of whole foods to help you develop and manage a gluten-free diet. It takes into consideration the health conditions of everyone in your household, allowing you to serve wonderful meals that meet everyone's nutritional needs.

  • MyFoodMyHealth automatically generates a shopping list for you based on your conditions, making shopping easy.

  • Videos, cooking tips, recipes and an extensive glossary provide "the basics" you need to cook flavorful and nutritious meals.