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MEAL PLAN

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As a coeliac or gluten intolerant person, dining options are limited and a mistake could cause not only discomfort but require hospitalisation. This site is a resource for those who live with, cook for or produce…

SEVEN-DAY GLUTEN FREE MEAL PLAN
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Access to this meal plan is free during Coeliac Awareness Week until the end of June.
Please consider joining as a member for future updates and other "member only" content.

This menu has been carefully prepared by Coeliac New Zealand medical advisor and registered dietitian, Margaret Thorsen, to help you get started on a gluten free diet. Dishes use whole foods that tend to be higher fibre, nutrient rich and lower in added sugar and unhealthy fats. Because many of these dishes are rich sources of iron, calcium and fibre they may help restore your body's nutrient levels while minimising weight gain.

Some breakfast and snack options store well in the freezer or air-tight containers so they may be used repeatedly throughout the week. Although morning, afternoon and supper snack ideas have been provided, add or remove these from your diet depending on your needs at the time. It is always still important to remain vigilant and read the ingredient lists for all foods carefully as different brands may contain hidden sources of gluten or other allergens.

SEVEN-DAY GLUTEN FREE MEAL PLAN

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Access to this meal plan is free during Coeliac Awareness Week until the end of June.
Please consider joining as a member for future updates and other "member only" content.

This menu has been carefully prepared by Coeliac New Zealand medical advisor and registered dietitian, Margaret Thorsen, to help you get started on a gluten free diet. Dishes use whole foods that tend to be higher fibre, nutrient rich and lower in added sugar and unhealthy fats. Because many of these dishes are rich sources of iron, calcium and fibre they may help restore your body's nutrient levels while minimising weight gain.

Some breakfast and snack options store well in the freezer or air-tight containers so they may be used repeatedly throughout the week. Although morning, afternoon and supper snack ideas have been provided, add or remove these from your diet depending on your needs at the time. It is always still important to remain vigilant and read the ingredient lists for all foods carefully as different brands may contain hidden sources of gluten or other allergens.

Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday

Tip:

Specific salad recipes have been selected to accompany or form part of the lunch or dinner meals. You can either stick to the recipes or add a nutritious punch by topping them with this savoury seed sprinkle (below).

Alternatively prepare a sweet version (below) and serve it with a bowl of fresh fruit and natural yoghurt. Sweet or savoury seed sprinkles can also be served with a cheese board or as a quick snack between meals.

Sweet and Savoury Seed Mixes

These flavoursome crunchy seed mixes can be used in numerous different ways. They are also nutrient powerhouses, packed with many of the nutrients you may have been low in before being diagnosed with coeliac disease.

  • Scatter on top of salads, soups or hummus.
  • Serve as part of a cheese platter or as a mid-afternoon snack.
  • Sprinkle on top of a bowl of porridge or fresh fruit and yoghurt.
  • Add to peanut butter or banana toast.

Sweet Seed Sprinkle

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1/4 cup sliced almonds (optional)

1 Tbsp sesame seeds

2 Tbsp brown sugar

1 tsp cinnamon

1 tsp light flavoured oil

Savoury Seed Sprinkle

1/4 cup pumpkin seeds

1/4 cup sunflower seeds

1 Tbsp sesame seeds

1 tsp olive oil

1 tsp paprika

Salt and pepper to taste

Methods:

Preheat oven to 190C

Mix together seeds with the appropriate sweet or savoury seasonings.

Spread seed mixture on a lined baking pan.

Bake for 12 to 15 mins, stirring halfway through the cooking time.

Let cool and store in airtight container

MEAL PLAN FAQs
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Meal Plan FAQs

The menu helps if you need to take into consideration a low lactose or dairy free diet by coding dishes low lactose (LL) and dairy free (DF). Some recipes also give the option to adapt them to be LL or DF.

The menu also helps if you need to take into consideration a nut free diet by coding dishes nut free (NF). Some recipes can also be adapted to be NF.

OUR DIETITIAN

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Margaret Thorsen is a New Zealand registered dietitian.

She has twenty years of experience working as a clinical dietitian and more recently in food service management.
Her areas of interest include allergen management within the food supply chain and sustainable food practices.
She is currently completing a Master of Science degree.

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Margaret Thorson
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