Should You Become A Gluten-Free Eater?

Eating gluten-free isn't necessary if you don't have celiac disease, but it has many benefits. Photo: www.shutterstock.com

Sample 3-Day Gluten-Free Menu

Day 1
Breakfast: Two slices Udi’s gluten-free toast (flax seed version), scrambled eggs, fruit (2-3 cups fluids; continue to drink water/fluids throughout the day)

Lunch: 2 cups GF marked chicken noodle soup, half a turkey sandwich (Udi’s bread, lean turkey, tomato, mustard), spinach salad with walnuts, raspberries and vinaigrette dressing, 2-3 cups fluid

Snack: Mango, low-fat cheese (diary or non-dairy version) and GF Mary’s Gone Crackers

Pre-run: GF sports drink (Gen UCAN) or fruit smoothie

Post-Workout: GF sports bar

Dinner: 1 cup brown rice, grilled chicken breast, grilled vegetables

Snack: 1 cup Oikos Greek yogurt or cottage cheese or 1/2 cup ice cream (dairy or non-dairy version)

Day 2
Breakfast: 1 cup Puffins GF cereal, 1/2 cup LF milk, scrambled eggs (2-3 cups fluids; continue to drink water/fluids throughout the day)

Lunch: Chickpea and Chicken Salad (lettuce, veggies of choice, chickpeas, grilled chicken breast, GF dressing), fruit, 2-3 cups fluid

Snack: 1 cup cottage cheese and fruit

Pre-run: GF sports drink (Gen UCAN) or fruit smoothie

Post-workout: GF sports bar or ½ turkey sandwich (Udi’s GF white bread, lean turkey meat, lettuce, tomato, mustard)

Dinner: Grilled salmon, baked potato (sour cream/butter/cheese) salad with light dressing

Snack: Bonnieville’s Power Cookies or GF bagel or 1/2 cup ice cream

Day 3
Breakfast: Two Vans GF frozen waffles topped with fruit and syrup, scrambled eggs (2-3 cups fluids; continue to drink water/fluids throughout the day)

Lunch: Turkey Burger (Udi’s GF bun, frozen or self-prepared turkey burger, lettuce, tomato, mustard), fruit, 2-3 cups fluid

Snack: String cheese and fruit

Pre-run: GF sports drink (Gen UCAN) or fruit smoothie

Post-workout: Banana and peanut butter or GF sports bar

Dinner: 2 Chicken tacos (corn tortillas, chicken, lettuce, tomato) 1/2 cup Amy’s black beans, ½ cup rice

Snack: GF chips (Pop Chips Salt and Vinegar), GF bar or GF crackers (Glutino’s Cheese Crackers)

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About The Author:

Caitlin Chock set the then National High School 5k Record (15:52.88) in 2004. Still an avid runner, she works as a freelance writer and artist.

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