How to build a gluten-free meal plan for clients with celiac disease

Celiac Disease. How to Build a Gluten-Free Meal Plan for Clients

Blog Diets and meal plan Reading Time: 10 minutes
BY: jacob wildman

Celiac disease refers to the umbrella of gluten-sensitive ailments. Luckily, meal plan variations present plenty of gluten substitutions which positively affect the human organism. So, the most valuable recommendation for people with celiac disease is to increase their daily formulas with gluten-free foods. For fitness trainers, knowledge about gluten-free diets is extremely important to adjust comprehensive weight loss programs for their clients and achieve the best effects and workout activities.

Celiac-positive people should avoid gluten-contained foods. Wheat, rye, barley, cousсous, triticale, seitan, and other wheat derivatives are gluten-rich foods. In addition, their processed products, including pasta, bakery, sweets, sausages, and preservatives, are also harmful to people with gluten sensitivity.

Also, your clients may discover the advantages of metabolism improvement exercises to renovate their health state after training complex and alimentary preference changes.

What is Celiac disease?

Celiac disease is provoked by a human inability to consume plant proteins, so-called gluten. The triggers of this health problem are simple and include gluten-rich products like wheat, barley, and rye. Due to their binding capacities, these plants provide gluten to simplify the bakery process. Cuisine masters highlight gluten features to perform “glue” functions in baking cakes, cupcakes, tarts, and other fluffy bakery products.

However, certain human organisms can not split out this protein due to the absence of the required ferment. This in-birth inequality leads to harmful results when people cannot consume gluten-contained products and suffer from health-exhausting reactions.

According to the global clinic research, this disease is comparably frequent because 1 in 133 Americans could be diagnosed celiac-positive

Therefore, everyone could be hardly celiac disease diagnosed, but the risk group includes:

  • persons whose family members suffered from celiac;
  • insulin-dependent diabetes type 1;
  • autoimmune syndrome carriers;
  • patients with Down’s syndrome and other related neurological disorders;
  • people with microscopic colitis;
  • rheumatoid arthritis patients.

Health improvement specialists like fitness trainers and food coaches should carefully plan workout activities and dietary programs for gluten-intolerant clients. Even vitamins and proteins in capsules could have gluten ingredients in low percentages. So, any health deterioration is an alarm signal to adjust the program milestones.

gluten free meal plan

Symptoms of Celiac disease

As the celiac disease has alimentary nature and causes abnormal gluten consumption, the typical symptoms represent:

  • vomiting;
  • chronic diarrhea;
  • bloating;
  • constipation;
  • bad appetite;
  • low weight;
  • neurological disorders;
  • Duhring’s disease.

The signs subdivide the disease into light and complicated cases. Suppose people are not diagnosed in time and do not receive good recommendations regarding their eating habits. In that case, the ignored symptoms lead to severe effects including:

  • lack of nutritional agents and abnormal organism renovation abilities;
  • loss of calcium and integrity of bone tissues;
  • infertility and low chances of having a successful pregnancy;
  • lactose intolerance;
  • cancer, especially tumors of digestive system organs;
  • severe neurological deteriorations.

Why is gluten unsuitable for some people's food?

The nature of gluten sensitivity diseases is sophisticated and treatment-restrictive. Some foods become unsuitable to a specific category of people with gluten-intolerance genes. The only remedy measure consists of a gluten-free meal plan without whole seed or processed wheat, rye, or barley-contained dishes.

As such, gluten-contained products could have pros and cons:

  • the gluten proteins help particular foods to keep baking-related capacities and entirely safe for most people;
  • gluten-sensitive persons suffer from harmful reactions to tiny amounts of those proteins leading to severe consequences.

According to chemical tests, gluten proteins are placed in genes. Therefore, gluten intolerance is an utterly untreated disease. Fitness trainers and food coaches should pay attention to their client’s medical history and clinical conclusions to prevent harmful situations. For instance, a muscle increase program should carefully include to-do list items related to protein products. Otherwise, a traditional gluten-free diet is universal and fits every person who wishes to lose weight. The reason is hidden in spicy foods rich in gluten-free proteins popular in Chinese, Indian, Japanese, and other Asian cuisines.

Food with gluten your clients need to avoid

Products with high gluten percentages are dangerous and hardly foster muscle strengthening or body reshaping. All foods which contain wheat, rye, or barley ingredients should be excluded from the standard everyday dietary formulaFitness trainers, food coaches, nutritionists, diabetologists, and therapists should detect health problems related to dietary functions. You need to realize that gluten-free foods are not nutritional trends in the XXI century.

In addition, fitness club and food coaching class clients should avoid:

  • any  bakery items;
  • pasta, noodles, and similarities produced from gluten-rich grains;
  • all kinds of processed meat and sausages;
  • sweets and cookies, including chocolate;
  • snacks with a high rate of trans fats and preservatives;
  • ready-made sauces;
  • some dairy products;
  • alcohol and fermented drinks like beer;
  • soy-contained foods;
  • canned meat or fish products;
  • particular dietary mineral and vitamin supplements.

Benefits of the gluten-free diet

A gluten-free diet positively impacts both gluten intolerant and tolerant people. This dietary formula benefits the digestion system and improves immunological barriers:

  • eliminates the celiac disease symptoms;
  • normalizes weight index;
  • harmonizes fat and muscle rates;
  • reduces neurological disorders and painful effects;
  • boosts energy.

However, this diet is not entirely ideal. There are some disadvantages that fitness or food coaching club clients could correct using meal plans and pharmaceutical products:

  • lack of fibers could be eliminated by the increased amount of microgreens and legume consumption;
  • increased insulin-dependent diabetes type 2. It is not so dangerous if fitness trainers cooperate with treating therapists;
  • decreased nutrients and vitamins could be substituted by substances in medicines;
  • overweight risks are minimal if the dietary formula is combined with workout activities.
gluten free menu

Gluten-free menu example for the day

The gluten-free diet is one of the healthiest diets, which has become a source of many nutritional agents and shows positive weight correction results. We offer your clients a simple and saturated menu that enriches organisms with a standard daily rate of minerals, vitamins, antioxidants, proteins, and other valuable substances. 

The selected dishes will grant the required energy to make a day productive. Apart from the dietary formula, fitness trainers and food coaches should realize the great value of water balance. Distilled mineral water is a base for any client suspended to be gluten sensitive.

Our FitWell experts can assist you in building an effective meal plan in line with fitness recommendations, nutrition predictions, and mindset stimulations to make physical development successful.


  • Breakfast

Veggie omelet muffins. This dish is simple and acceptable for the culinary fantasy. Use fresh peas, chopped colorful bell peppers, and small tomatoes, which are entirely gluten-free foods. Also, they may substitute vegetables with other gluten-free ingredients. Mix veggies with whisked eggs and milk seasoned with a pinch of salt, black pepper, and favorite dried spices. Place the mixture into the muffin forms and bake the meal for 40 minutes at 350 F.

  • Lunch

Vegetarian chili with cheddar cheese, spring onion, and avocado. The stewed vegetables should vary and not include options that provoke bloating. The ready-made dish is finalized with grated cheddar cheese, chopped spring onion, and sliced avocado. It is a festive meal full of positive fats, protein, and fibers.

Fruit salad. Eat your favorite fruits and berries and avoid processed fruit sweets.

  • Dinner

Roast beef steak with baked new potatoes, carrots, and onions for celiac disease-positive people. The roast meat and baked vegetables have a minimum amount of trans fats. Furthermore, small vegetables keep more organic nutritional agents than bigger ones.


  • Breakfast

Boiled eggs with fresh fruits and almond nuts. 2 boiled eggs are a beneficial energy booster for males and females. Egg white is a natural protein source. Egg yolk enriches the organism with vitamin D. Nuts comprise vitamins and good fats.

  • Lunch

Classic Caesar salad, homemade potato chips, and guacamole. The Caesar salad contains many calories to keep its energy stable during the day. However, they need to replace some dangerous ingredients. Use dried cubes of gluten-free bread and natural yogurt instead of traditional foods full of harmful proteins and sugar. Slightly hot spices could season guacamole to improve the metabolism process.

  • Dinner

Fried shrimps, ratatouille, tamari, and boiled rice. This Asian dish is a good alternative for yummy and a valuable pre-night meal. Moreover, a dish including tomatoes, zucchini, and onion is a perfect national option without digestion deterioration agents.


  • Breakfast

Quinoa with natural yogurt, cube fruits, honey, and nuts. Such breakfast variations positively affect workout sessions and organism strengths.

  • Lunch

Sushi. Traditional Japanese meals contain rice and fish with veggie additions. Rolls are safe and high-calorie. Therefore, sushi fans should be careful with dish sizes.

  • Dinner

Tortillas with stewed beans, juicy chicken, crispy salad, fried bell peppers, onions, and other gluten-free foods. This Mexican meal comprises gluten intolerant ingredients and has a gourmet flavor due to salsa sauce.


  • Breakfast

Gluten-free toasts with smashed avocado, fried eggs, and chili pepper sauce. This breakfast option is quick and contains everything you need to start a day positively and be full of energy.

  • Lunch

Tuna stuffed with avocado. This fish dish is rich in Omega 3ds and good fats. Add steamed or fresh sweet peas, a mix of nuts, and dried fruits, enhancing the taste perceptions.

  • Dinner

Baked chicken with gluten-free spaghetti, fried veggies, and marinara sauce. This meal will be appreciated by people with high gluten sensitivity who wish to be fit and healthy. A satisfying dinner is perfect for a productive day if people keep a fitness-oriented lifestyle.


  • Breakfast

Chia seed pudding. The offered breakfast option requires preparatory activities. Mix chia seed with natural organic yogurt and leave a semi-cooked dish to cool in the fridge for the whole night. In the morning, everything is done. They need to add only fruits, berries, or nuts on-demand.

  • Lunch

A bowl of miso soup. This Asian gluten-free dish includes soba (buckwheat noodles), mushrooms, roasted chicken, tofu, seagrass, and boiled egg. The key feature is a balanced variety of tastes and spices.

  • Dinner

Risotto with mushrooms and fresh salad. Elegant Italian dish is vegan approved and completely safe for people who have celiac disease.


  • Breakfast

Whole Grain cereal with milk, nuts, coconut, and blackberries. Before cooking this yummy morning dish, ensure that all ingredients are gluten-free. They need to check nutrition facts about cereal; however, all whole grain options are safe.

  • Lunch

Spinach salad with quinoa, chickpeas, and olive oil. Vegan lunch improves their nutrition intake indicators and does not provoke negative gluten-related signs.

  • Dinner

Gluten-free pizza. The pizza base should consist of almond and tapioca flour, excluding gluten proteins. The stuffing is up to your client’s imagination. Tomatoes, mozzarella, chicken, bell peppers, onions are not an exhausted list of gluten-free ingredients to provide vibrant flavor.


  • Breakfast

Traditional American breakfast in gluten sensitivity interpretation. A preferable day starting meal includes fried eggs with bacon. Also, they may add gluten-free toasts with cream cheese or stewed berries and fruits. They may replace natural stewed sweets with fresh ones to make breakfast healthier. 

  • Lunch

Lettuce wraps. Such curious ideas could become scheduled high-calorie meals or healthy snacks. Use different stuffing like juicy chicken or beef, vegan variations, or mixed alternatives wrapped into a large lettuce leaf.  

  • Dinner

Baked salmon with stewed vegetables and boiled brown rice. They may use the other fish species, but ocean samples are healthier due to their nutritional ingredients.

The current meal plan is optional and depends on individual particularities, health state, and taste preferences. Any fitness trainer or food coach could correct gluten-free dietary formulas and apply a kit of restorative digestion measures accompanied by a satisfactory workout complex. 


Celiac-positive people should avoid gluten-contained foods such as rye, barley, couscous, triticale, seitan, and other wheat derivatives are gluten-rich foods. In addition, their processed products, including pasta, bakery, sweets, sausages, preservatives, and other similar substances, are also harmful to people with gluten sensitivity.

Celiac disease is a chronic ailment resistant to any treatment due to its gene origin. The only reliable solution is to avoid products with gluten proteins.

Celiac disease has pretty severe symptoms which jeopardize the everyday lifestyle. A permanent sequence of increasing intense disorders and harmful reactions could lead to serious consequences without preventive measures.

Chocolate is prohibited for celiac sufferers due to its high gluten rate. Avoid any chocolate bars, related sweets, and drinks.

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