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: July 10, 2013

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by Brenda Bell
Years before I was diagnosed with type 2 diabetes, The Other Half came out of a doctor's appointment with a diagnosis of "borderline diabetes" and an ADA exchange diet sheet. His health insurance agency followed up on the diagnosis with a glucometer and test strips. After a year or so of trying to follow the diet plan and test his glucose levels, things appeared to be back in "normal" range, and stood there until a couple of years after my own diagnosis. Shortly...
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