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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.

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



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