A GF Day-On-A-Plate For Coeliac Awareness Week

by | Mar 16, 2022 | Health, Fitness, Food

Coeliac Disease is extremely common across Australia, with 1 in 70 people affected by the autoimmune condition whereby their immune system reacts abnormally to gluten, a protein found in wheat, rye, barley and oats.

Despite coeliacs needing to avoid gluten, it doesn’t mean they can’t enjoy a rich, balanced and bloody delicious diet and we’re here to show you just that!

Here’s an example of an equ day-on-a-plate catering to those who need to eat gluten-free and have the health goal of fat loss.

Anywho, let’s dig into this day-on-a-plate shall we…

GF Day-On-A-Plate

Goal: Fat Loss

Total calories: 1597

 

 

Breakfast: Eggs on GF muffin

311 Calories

Ingredients:
1 Woolworths Free From Gluten English Muffin
2 Whole Egg
20mls Fountain Reduced Sugar Sauce

Method:

1. Split and toast your muffin to your liking.

2. While it’s toasting, poach or fry your eggs in a non-stick pan.

3. Once the muffin is toasted, add eggs and drizzle sauce over top.

    AM Snack: Cobs Snack Popcorn and YoPro Pot 160g

    161 calories

    Lunch: GF Chicken Satay Skewers

    487 Calories

    Ingredients:
    150g Chicken Breast
    40ml Ayam Satay Sauce
    80ml Tcc Light Coconut Milk
    50g Cucumber
    1 Long Grain White Rice Cup

    Method:

    1. Cook the chicken (already threaded onto skewers) in a non-stick pan for 4-5 minutes or until golden. 

    2. Add the sauce and cooked veggies to the pan and simmer for 5 minutes on low heat.

    3. Cook the rice as per packet instructions.

    4. Add the rice to a bowl and top with the chicken skewers and cucumber.

    PM Snack: Strawberries 40g & Table of Plenty Mini Rice Cakes Dark Chocolate 15g

    87 calories

    Dinner: Beef Mince Gnocchi

    456 calories

    Ingredients:
    100g Lean 95% Fat Free Beef Mince
    120g Simply Wize GF Gnocchi
    50g Spinach
    100g Barilla Basilico Pasta Sauce
    25g Light Shredded Mozzarella Cheese

    Method:

    1. Prepare the gnocchi according to packet instructions
    2. Add beef mince to a non-stick pan and cook for 5 mins or until browned.
    3. Add sauce and spinach to mince. Stir until combined and heated through.
    4. Stir gnocchi through sauce. Add to a bowl and finish with shredded cheese.

    Dessert: Twisted Healthy Minis Chocolate & Vanilla Bean

    95 calories


    If you’re coeliac and need support in reaching your health goals while still maintaining a healthy, GF diet equ can help. Our custom meal plans are created especially for you by your 1:1 nutrition coach.     More information here.