Gluten-free diet 2022, menu, recipe, how to make

Although the withdrawal of gluten and lactose to lose weight is on the rise, there are still no conclusive studies that show that there is a positive effect between the exclusion of these components and the reduction of body fat with a gluten-free diet.

What actually happens is that, by eliminating gluten and milk from the diet, we end up automatically reducing the consumption of foods such as bread, pasta, cheese and butter, which are normally more caloric. 

But it is necessary to keep an eye out for the substitutions to be positive. The exclusion of most foods full of refined carbohydrates and, in most cases, gluten, from the high-calorie diet can contribute to weight loss, as long as the person starts to eat more plant-based and less processed foods, such as fruits and vegetables and vegetables, which are low in calories. 

In the new dish, foods rich in iron, necessary for the production of red blood cells, cannot be lacking; calcium and magnesium to keep bones strong; and zinc, to help in the development of the immune system, which is often weakened mainly due to celiac disease. 

The  grain flour and  refined should be avoided and the consumption of saturated fat, salt and sugar must be controlled. 

In addition to keeping an eye on what goes into the diet from now on, you need to take the time to plan the week’s menu. 

This makes it easier to verify that everything that is going to be consumed is free of gluten and lactose and that, above all, it will offer good nutrients for the body. The biggest mistake is to make a mistake with the food industry’s labels. 

The food can be gluten free, but it can contain an exaggerated amount of other things that harm the diet, such as excess sugar, salt, vegetable fat, among others.

Adopting a balanced diet is important for anyone and the exclusion of gluten and milk, when indicated, is a good excuse to pay more attention to the foods on your plate. 

When to eat gluten? 

Complete withdrawal of gluten and milk (or lactose) is only recommended in cases of allergies and intolerances proven by examinations and clinical observation. 

Also read –  Lactose intolerance, What is it, how to treat it, which diagnoses

The tip is to not stop eating before investigating the problem in depth. In cases of lactose intolerance, dairy consumption should be reduced or limited, not excluded. 

When the person has a clinical condition that requires the exclusion of one of these compounds, he/she must seek a nutritionist to prepare an individualized eating plan. 

Here are suggestions for making your gluten-free diet full of beneficial ingredients.

Gluten-free diet, menu, recipe, how to make
Gluten-free diet, menu, recipe, how to make

Gluten-free diet menu to lose weight

Just excluding gluten or milk from the diet does not guarantee weight loss. For this, it is also necessary to choose less processed foods, with more nutrients and healthier. 

Check out a special menu for those who want to take gluten off their diet and, in addition, lose weight. 



  • 1 cup (200 ml) of green juice (1 cabbage leaf + orange juice + 1 melon slice)
  • 3 units of rice cracker
  • 3-pointed cottage cheese knife or eggplant antipasti for lactose intolerant 


  • Fruit and cereal salad with 1 chopped banana and 1 slice of chopped papaya
  • 200 ml of soy yogurt
  • 4 broken nuts
  • Dry coconut in strips
  • 4 tablespoons of oatmeal 

Tip:  To ensure an extra dose of nutrients, experiment, season salads with vinegar or lemon at will.



  • 1 handful of mixed nuts, walnuts and almonds 


  • 4 units of dried apricot 

Tips:  Try adding a teaspoon of chia to the tapioca dough. With that, you put even nutrients in your food. 



  • 4 tablespoons of brown rice
  • 1 scoop of beans
  • 1 trout fillet in oil and capers sauce
  • 2 tablespoons (serve) of broccoli and cabbage with garlic
  • 1 spoon (serve) of grated carrot
  • Arugula and iceberg lettuce salad
  • 2 tablespoons of sesame
  • 1 drizzle of oil
  • 1 medium piece of mango 


  • 2 scoops (serve) of roasted sweet potato
  • 1 scoop (serve) of pea cream
  • 1 grilled filet mignon medallion
  • 2 spoons (serve) of braised spinach
  • 5 units of cherry tomatoes
  • Purple lettuce and watercress salad
  • 2 tablespoons of sesame
  • 1 drizzle of oil
  • 1 medium slice of melon 

Tip –  Foods rich in fiber, such as vegetables, fruits and vegetables, help to regulate bowel functions, eliminate and prolong the feeling of fullness. 

Afternoon snack


  • 300 ml of fruit salad 


  • 1 cup (200 ml) of green juice (1 cabbage leaf, orange juice and green apple) 



  • 1 egg omelet with spinach, onion and 1 slice of buffalo mozzarella or tofu
  • Dark green leafy salad (cress and arugula)
  • 3 slices of tomato
  • 1 drizzle of oil
  • 2 tablespoons of sesame 


  • 2 scoops of vegetable soup with shredded chicken
  • 1 drizzle of oil
  • 1 tangerine 



  • 1 cup (200 ml) of almond milk with 1 spoon of honey 


  • 3 tablespoons of mashed avocado with 1 tablespoon of honey and lemon 

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