Gluten Free Fitness

G-FF Topics

The Totally NOT all inclusive list of good stuff to eat

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Low-Fat Protein

  • Shrimp
  • Chunk Light Tuna
  • Skinless Chicken Breast
  • Skinless Turkey Breast
  • Lean Buffalo
  • Egg Beaters/Egg Whites
  • White or light fleshed fish-tilapia, halibut, flounder, mahi
  • Pork tenderloin

Medium Fat Protein

  • Salmon
  • Albacore Tuna
  • Skinless Chicken Thigh (dark meat has more fat and more protein per ounce)
  • Beef (flank steak, top round, well trimmed sirloin)
  • Eggs
  • Pork products (i.e. bacon, chops, etc.)
  • Extra Lean ground beef

Gluten free complex (starchy) carb sources

  • Potatoes –white, red, sweet, etc
  • Grits
  • Rice (brown, white, wild, red, go nuts!)
  • Rice pasta (gluten free)
  • Oatmeal
  • Cereal-low fat high fiber is a good choice-I love Puffins personally
  • Beans –the musical fruit is actually a high fiber complex carb source
  • Quinoa –pronounced “keen-wa” tastes better than it spells, can be made and eaten savory or sweet

Veggies: fibrous carbs

  • Broccoli
  • Cauliflower
  • Zucchini
  • Green Beans
  • Spinach
  • Romaine Lettuce
  • Mushrooms
  • Tomatoes (yes, I know, technically a fruit but gimme a break here)
  • Eggplant
  • Asparagus
  • Artichokes (the canned hearts are truly yummy in salads)
  • Celery
  • Cucumber
  • Fennel (also truly yummy sliced thinly in a salad)
  • The list is getting too long….you know there’s lots of veggies out there. Try something new, especially if it’s local and in season=inexpensive and probably very tasty.

Fat Sources (watch out for carbs/sugars in nutrition label)

  • Nuts-walnuts (high in omega 3 fatty acids), almonds, brazil nuts (high in selenium), pumpkin seeds, macadamia
  • Natural Peanut or almond butter-the kind that is just ground up nuts and maybe a little salt
  • Salad dressing –check ingredients for gluten as well as sugars and other nasties
  • Olive Oil
  • Avocado
  • Flaxseed Oil
  • Macadamia Nut oil
  • Fish Oil
  • Full fat cheese (watch amounts-lowfat is OK if no added carbs/sugars
  • Residual fat from protein sources


  • no added sugar ketchup
  • Mustard-every kind known to man-dijon, spicy brown, yellow, carnival, horseradish, etc and so on
  • no sugar added BBQ sauce
  • Sugar free jam
  • Sugar free relish or pickles
  • Hot sauce
  • Vinegar-red wine, balsamic esp. good on veggies, apple cider, champagne or white wine
  • Fresh lime or lemon juice (for flavor)
  • Any spices as long as no sugar in ingredients, generally single spices are gluten free, but always check labels especially in spice blends

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