The Wheat-Free Way

Red: Foods to avoid completely whilst on the wheat-free, low-sugar plan.

Wheat in any form (this isn’t just on the plan but forever), white sugar, all refined and processed foods, all fast foods, artificial sweeteners including aspartame, Sweetex, Canderel etc. all sugars (with exception to those on amber and green lists) syrups, jams and preserves, shop-bought-gluten-free baked foods (pizza, breads, crackers, biscuits etc.), anything low-fat (cheese, butter, spread etc), hydrogenated vegetable oils, white potatoes, sweetcorn, maize and polenta, dried fruit or high-sugar-forming fruit such as over-ripe bananas (brown), tapioca, all grains with the exception of those listed on amber list.

Amber: Foods to eat in moderation whilst on the low-sugar plan and should always be eaten with fat or a fatty protein. Try to have no more than 1 to 3 servings a day of foods on the amber list. A rule of thumb: the more active you are the more you can choose from amber list, the more sedentary, the less you should choose from this list.

Fruit (no more than 2 to 3 pieces a day), sweet potatoes, parsnips, peas, all legumes and pulses (chickpeas, lentils, butter beans and flours of), peanuts (which isn’t a nut but a legume), buckwheat, quinoa, oats, basmati rice, caffeine (this should really be on the red list as it promotes cortisol production within the body-which is fattening- so go easy on it and always have it with fat such as cream or coconut oil), honey, maple syrup, molasses, coconut sugar, rice malt sugar (no more than 3 teaspoons daily of these sugars and never eaten without fat)

Green: Foods to eat in abundance whilst on the low-sugar plan.

Meat, fish and shellfish, offal, poultry, full-fat dairy, eggs, any green salad, tomatoes (technically a fruit because of seeds, but allowed on green), all low GI vegetables unless listed on red or amber categories, avocado, all nuts and seeds, ground nuts and flours, coconut products (flour, milk, flakes, oil –providing sugar-free-), butter, olive oil, lard, raw virgin coconut oil, avocado oil, stevia, condiments such as salt and pepper and sugar/wheat-free sauces, mustard, stock etc, full-fat-low-sugar and sweetener-free salad dressings.

 Additional Notes on Eating Plan:

  • If you want to lose fat faster, choose mostly from the green food list.
  • For optimal health and happiness eat as much nutrient dense foods as you can. Greens are great nutrient powerhouses as are most other veggies on green list. Have them with every meal.
  • All fruits and vegetables should be eaten with fat or fatty protein, to prevent sugar spikes within the body. Many fruits and veg contain fat soluble vitamins, meaning you need to have fat for them to be absorbed by the body. Also, fat lowers the glycemic load of all carbohydrates.
  • As we are all different, some can eat an abundance of fat (e.g. butter, coconut oil, lard, olive oil) and lose weight, others need to restrict their fat intake somewhat. A good rule of thumb is if your skin is very oily, put fats on the amber list; if your skin is normal, combination or dry, keep fat keep on the green list.
  • The best way to stay prepared is by having a food preparation day and a weekend day is perfect for this. On preparation days you can bake your breads and muffins and prepare your veg, all for the freezer. It is also a good time to plot out what you will eat everyday and then shop accordingly. Having a good supply of foods that you either can grab and go, or have to quell a mid-afternoon hunger pang is essential if you want to succeed on any eating plan…
  • Fail to prepare then prepare to fail!
  • Alcohol: I am not advocating drinking alcohol because consuming it can make us overeat, especially foods that we are trying to avoid, and makes us feel like dog poo! However, as alcohol is the focal point of many people’s social lives we all know there is no point me saying don’t drink it. So, if you are going to drink alcohol, choose red or dry white wines, or spirits mixed with soda and freshly squeezed lime and try to go easy on it. Please Note: when reducing sugar in the diet it is very common for you tolerance for alcohol to greatly reduce. In other words, 2 small glasses of wine may have the effect a bottle would previously have had.
  • For thickening sauces use gram flour, coconut flour or arrowroot

Here are some suggested meal ideas to get you started. Most of the following are all on the green list unless otherwise stated:

Breakfast Ideas

Egg, bacon, mushrooms and tomatoes

Bread and Butter. Click here for a delicious bread recipe from Wheat Belly blog or here for my low-sugar bread

3 egg omelette

Blueberry and Coconut Muffins

Eggs on Pancake

Blueberries and strawberries topped with Greek Yoghurt, a teaspoon of honey and toasted sesame seeds

Breakfast Muffins

 Lunch Ideas

Soups served with  flatbread and butter

Celery Soup (exclude potato in recipe and use Jeruslam Artichoke instead)

Onion Soup

Spicy Parsnip Soup (amber)

Buckwheat Blinis

Salads chose from: cheese, tuna, chicken, prawn with mayonnaise

Waldorf Salad

Greek Salad

Baked Sweet Potato with Tuna Mayo and Coleslaw

Baked Sweet Potato with Grated Cheese and Coleslaw

Sandwiches made from low-sugar bread, suggestions: ham and mustard, mozzarella, tomato, onion and advacado, beef and horseradish, cheese salad and mayonnaise

Dinner Ideas

Pork moussaka

Pizza. Try this delicious pizza recipe from the great Dr William Davies

Tuna Madras served with basmati rice (amber) or cauliflower rice (green) hand grate cauliflower, or use food processor, boil for 5 to 10 mins till cooked.

Sausage and Mash (make sure sausages are at least 97% meat)

Stuffed Chicken

Spicy Pork Burgers

Chilli Salmon Fillets (instead of using sweet chilli sauce as recipe suggests use 1/2 a deseeded red chilli with 2 tsp honey)

Dessert and Snacks Ideas

Creamy chocolate and banana mousse  (amber) (use yellow banana in recipe as less sugar or omit completely to make a green recipe)

Almonds (with skin on or blanched)

Cheese and Grapes

Carrot, cucumber batons and dip

Blueberry and Coconut Muffins

Home Made Chocolate (basic recipe: 1/2 cup unsweetened cocoa powder, 1 cup virgin coconut oil, 4 tsp stevia. Melt coconut oil, add in cocoa powder and stevia and blend well, pour onto dinner plate and leave to set in fridge, when set chop into chunks and keep refrigerated).

© Diane Brown