Wheat Free Diet Plan, Recipes & Meal Planer

Use MyFoodMyHealthSM to Develop and Manage a Delicious, No-Wheat Diet Plan

Have you struggled eliminating wheat from your diet plan or trying to prepare no-wheat meals your whole family will enjoy? Then you need MyFoodMyHealth. Developed by professional chefs and nutritionists, MyFoodMyHealth is a unique online meal planning system filled with DELICIOUS, WHEAT-FREE recipes for snacks, breakfast, lunch, and dinner including decadent brownies, cakes, muffins, parfaits, quiches, and more... The food is packed with flavor and nutrition to keep everyone around your table healthy and satisfied.

Let MyFoodMyHealth Help You Develop and Manage a Delicious, Wheat-free Diet Plan

Enjoy delicious no-wheat food and get the nutritional support you need by following the MyFoodMyHealth wheat-free diet plan. Sign up for MyFoodMyHealth and for as little as $7.50 per month, you'll get:

  • Unlimited access to 100's of delicious, chef-created recipes - most you can prepare in less than 30 minutes
  • Personalized weekly meal planner to support a wheat-free diet plan, plus other health conditions, allergies, and food dislikes
  • Ability to customize so you can add side dishes according to seasonal availability, calorie and other nutrition requirements.


  • Time-saving weekly shopping lists, pantry basics, and online shopping resources
  • Expert information on food and nutrition for arthritis and other health conditions and allergies
  • Exclusive online access to cooking, nutrition and health tips, videos, articles, and more...

For less than the cost of one cookbook  you'll gain immediate access to our meal planner, wheat-free diet 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 No-Wheat Diet

We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy wheat-free meals. It's filled with nutritious recipes so delicious and satisfying even the pickiest eaters will enjoy following the MyFoodMyHealth wheat-free diet plan.

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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MyFoodMyHealth Wheat-free Diet

Access to Great No-Wheat Recipes from our Professional Chefs

Our chefs have created such flavorful, wheat-free recipes, you'll never notice they are missing wheat. When you become a member of MyFoodMyHealth you can enjoy recipes such as:

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

Foods to Avoid if You Need a Wheat-free Diet

  • Wheat (including bulgar, semolina, spelt, kamut, einkorn, durum and faro)
  • Wheat germ
  • Bran
  • Breading, Coating mixes, Panko
  • Broth, soup bases
  • Brown rice syrup
  • Bulgar
  • Candy - ex: licorice, some chocolates
  • Couscous
  • Croutons
  • Graham, gluten, or durum flour
  • Granola
  • Gluten
  • Farina
  • Flour or cereal products
  • Imitation bacon
  • Imitation seafood
  • Kamult
  • Marinades
  • Oat bran
  • Pastas
  • Processed luncheon meats
  • Sauces, gravies
  • Self-basting poultry
  • Semolina
  • Soy sauce or soy sauce solids

    (Seitan and Shoyu)

  • Spelt

  • Stuffing, dressing
  • Teriyaki sauce
  • Thickeners (Roux)
  • Triticale
  • 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 children's molding material.)

Use Caution Generally Around the Following Items

  • Baked goods
  • Battered foods
  • Bottled dressing and condiments
  • Breaded foods
  • Cornbread
  • Gravies
  • Luncheon meats
  • Ovaltine
  • Pie crust
  • Prepackaged burgers
  • Processed meats
  • Salad dressing
  • Seasonings
  • Tamari

Delicious Foods to Eat if You Need a Wheat-free Diet

You don't need to feel deprived when you eliminate wheat 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®
  • Nut flours
  • Popcorn
  • Potato
  • Quinoa
  • Rice
  • Sorghum
  • Soy
  • Tamari
  • Tapioca
  • Tef
  • Wild rice

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Wheat-free Recipe

Taste for yourself how delectable, wheat-free food can be. Try this scrumptious sample recipe for Carrot-Ginger Soup with Cashew Cream by Rebecca Katz



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General Information on a No-Wheat Diet Plan or Celiac Disease

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. Learn more about MyFoodMyHealth's diet plan for Celiac Disease.

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 pharmacists or call the 1-800 number of the manufacturer to find out if gluten or a derivative has been used.

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 protein”, 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 a Wheat-free Life


  • Our customized online meal planner uses the healing power of whole foods to help you develop and manage a no-wheat diet plan. 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.