Gluten-Free, Carb Friendly Menus & Snacks

Eating gluten-free for celiac disease and low-carb for diabetes can be challenging to say the least. Here are some great ideas to make this devilish duo more manageable.

Lara Rondinelli By Lara Rondinelli, RD, LDN, CDE

Low-Carb, Gluten-Free Menu Ideas
(30 grams of carbs or less per meal)


Breakfasts
•    Egg and spinach omelet, 1 slice ham, 1 cup strawberries
•    1/4 cup (dry) buckwheat cereal with 1 tablespoon walnuts
•    ½ cup gluten-free vanilla yogurt, 1 cup blueberries, 2 tablespoons slivered almonds
•    2 gluten-free waffles, 2 teaspoons sugar-free jelly, 1 slice ham

Celiac Disease

Lunches
•    Green salad made with chicken breast; ½ cup strawberries; 2 tablespoons toasted almonds, gluten-free salad dressing; 10 gluten-free crackers
•    Gluten-free wrap (such as LaTortilla Factory™) made with turkey, cheddar cheese, and 2 tablespoons avocado; side salad with lettuce, tomato, cucumber, 1 tablespoon sunflower seeds, and gluten-free dressing
•    Tuna or chicken salad made with mayonnaise (gluten-free); 10 Mary Gone Crackers (see next page); 1 small apple
•    1 cup homemade chicken tortilla soup; side salad with gluten-free dressing

Dinners
•    Turkey burger (with lettuce wrap instead of bun); 1 small baked sweet potato with 2 teaspoons trans-fat free margarine; 1 cup green beans with slivered almonds
•    Pork tenderloin, 2/3 cup cooked quinoa, 1 cup roasted vegetables (eggplant, zucchini, peppers)
•    Citrus Salmon, grilled asparagus, ½ cup brown rice with mushrooms
•    1½  cups turkey chili; large salad with romaine lettuce, veggies, and gluten-free dressing

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Last Modified Date: March 01, 2013

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by Lindsey Guerin
As a Type A personality with a perfectionist streak, diabetes management is something that easily gets under my skin. If I can’t do something perfect, then I’d much rather just not do it at all. Which is why burnout creeps up on me super fast. A few days of pesky numbers and I am ready to throw all things diabetes out the window and watch it get hit by an 18-wheeler. So attempting to get my A1c into the lowest possible range ever has proven incredibly tasking for my perfectionist...