Gluten free grocery list template

The tahini, date paste, mustard, and apple cider vinegar are primarily used to make dips and dressings. Again, this is just to get you started. You can also substitute frozen fruits and veggies for fresh ones, and canned salt-free beans for dry ones if you prefer. I use this diagram a lot in my articles because it does a great job of depicting how much of each plant-based food group I should be gathering my calories and micronutrients from. Once I understood where the majority of my calories should be coming from, it became much easier to plan meals and shop on a plant-based diet.

Almost all major historic civilizations form their meals around foods with a lot of starch , such as rice, oats, quinoa, corn, potatoes, and beans.

Where I used to put a big slab of meat on my plate, now I fill that space with a big sweet potato, for instance. Dry starches, like whole grains and dried beans, tend to keep well in the pantry for months. I tend to alternate my starches from week to week. I also might prepare different starches for the workweek then I would during the weekend.

For example, I may make rice and beans for my salad bowls during the week. Then I will batch make a different type of bean with my sweet potatoes on the weekend.

The idea is to cook in bulk as much as possible, while also finding ways to alternate starches for more nutrient variety. Again, most historic civilizations eat greens and other veggies in their first meal every day. Only in most Westernized countries do we spring for the sweets first thing in the morning. Incorporating greens into lunches and dinners seems to be an easy transition. Also avoid choosing unwrapped meat or fish on display in refrigerator cases, since the display case may also contain foods with bread crumbs and other gluten ingredients.

The cases contain fans to move the air around, and these fans can blow loose crumbs onto unwrapped items. When in doubt, pick something pre-packaged. There are plenty of hams that are considered gluten-free to the U. But only some seem to be specifically labeled "gluten-free. Many hot dogs also are gluten-free to 20 ppm, and some—like Applegate Farms' hot dogs—actually carry a gluten-free label.

Applegate Farms and other manufacturers also make gluten-free bacon. Be extra careful with sausage. Many sausages contain bread crumbs as a filler, so check labels carefully. Even if the sausage you're considering doesn't include a gluten ingredient, it may have been manufactured on equipment that also processes gluten-containing sausage, so ask about that.

There are some gluten-free sausage brands out there. There are plenty of gluten-free deli meats on the market: Hormel and Hillshire Farms both make packaged gluten-free meats, and all Boar's Head products are gluten-free. However, you'll need to beware of cross-contamination that can stem from shared slicing machines at the deli counter. Stick with pre-packaged meats instead of having the product sliced behind the counter. Most milk and many dairy-based products are gluten-free, but as always, there are exceptions.

Plain milk—regardless of whether it's regular, skim or even heavy cream—is gluten-free. Flavored milks may not be safe , and you'll need to check ingredients to make sure. Malted milk products, including malted milkshakes, are not safe, since malt is made with barley. Plain yogurt, such as the Chobani and Fage brands, is safe. Many—but not all— flavored yogurts also are gluten-free. You'll need to check ingredients to be sure. Some yogurts come with cookies and granola, and you should avoid those.

The refrigerator case at the supermarket also carries eggs , which are gluten-free, butter, which is gluten-free, and margarine, most of which is gluten-free always check the ingredients on margarine and shortening.

You'll also find products such as Kozy Shack tapioca pudding, which is labeled gluten-free. Some milk substitute products such as soy milk and almond milk are gluten-free, and some are not. Be particularly careful of gluten-free-labeled Rice Dream rice milk found in the dry-goods section of the supermarket, not the dairy section , as it's processed with barley enzymes and many people report reacting to it, even though testing conducted by the Food Allergy Research and Resource Program determined that it is gluten free defined as less than 20 parts per million of gluten.

When purchasing cheese , most options should be safe. However, watch out for "beer-washed" cheeses. In addition, a few manufacturers use wheat as a catalyst when making bleu cheese, so you'll need to contact the specific maker to determine if a particular bleu cheese is safe or not this tends to be a problem only for those who are particularly sensitive to trace gluten.

Lastly, beware of cheese that's been cut up and repackaged at the individual grocery store. In many cases, this repackaging takes place in the deli section on the same cutting boards where the staff makes sandwiches. Look instead for cheese that was packaged at the manufacturer—you may have to purchase more of it than you'd like, but cheese freezes well.

In the case of gluten-free ice cream , beware of ice creams that contain chunks of cookies, dough or an unsafe candy. Check the ingredients and avoid anything with a gluten-sounding name like "Cookies and Cream" or "Chocolate Chip Cookie Dough" unless it's specifically labeled gluten-free.

Obviously, ice cream sandwiches are out unless you can find some that are specifically labeled gluten-free. But you can buy frozen fruit pops and other ice cream treats that are gluten-free.

When it comes to bread, you have no choice but to choose from among the various gluten-free bread brands. Fortunately, many grocery stores these days carry frozen gluten-free bread, and you can order online to get your particular favorite. Occasionally, people with celiac disease and gluten sensitivity will say they can eat breads with ingredients such as sprouted wheat or Einkorn wheat an ancient form of wheat. Don't believe them. If the ingredients on the bread include wheat, do not buy that bread —it's extremely likely to make you sick.

If you're looking for baked snacks like cookies or cakes that normally would contain wheat, you'll obviously have to stick to gluten-free labeled items. Again, most stores carry at least a handful of gluten-free cookies and may even carry such products as gluten-free bagels and gluten-free frozen waffles in their freezer sections.

Also, there's now a wide variety of gluten-free pretzels available for snacking, along with many different energy bars that are labeled gluten-free.

Several manufacturers, including Kettle brand, make gluten-free potato chips and label them as such. You'll also find many brands of gluten-free corn chips—look for those specifically labeled gluten-free. If you want something sweet, multiple candies are considered gluten-free to 20 parts per million. See the list of gluten-free candy for those considered safe. You've got multiple choices when it comes to gluten-free cereal : many major brands now are making some favorites, such as General Mills' Chex , gluten-free.

As with breads and snacks, don't buy a cereal unless it's specifically marked gluten-free. The same goes for pasta—if it's not labeled gluten-free, don't buy it. Fortunately, there are plenty of gluten-free pasta options available, in sizes and shapes ranging from fettuccine to linguine. You can choose pasta made from corn, rice or more unusual gluten-free grains , such as quinoa.

Many people have a favorite brand you'll need to do some experimenting to discover your own , and it's possible to create pasta dishes that taste just like the gluten originals. If you're looking for a gluten-free frozen dinner , you'll almost certainly find one in your local supermarket that's marked specifically gluten-free—Glutino makes some prepared meals, as do Amy's Kitchen and Saffron Road, among many other manufacturers.

Don't purchase a frozen meal unless it's specifically marked "gluten-free," since most of those that aren't labeled do contain gluten ingredients. You also may be able to find some prepared foods in the dry-goods section of the supermarket that are marked gluten-free—for example, pre-made Indian or Thai dishes in the ethnic foods section of the store. Thai Kitchen is one brand that makes some gluten-free dishes. Lotus makes several different gluten-free ramen noodles in several different flavors.

Pizza fans have plenty of gluten-free frozen pizza options, including vegan products and some that are gluten-free and casein-free. Many grocery stores stock at least one or two of these. They may be in the natural foods freezer section, or the regular frozen pizza aisle. People new to the gluten-free diet often are surprised to learn that traditional flavors of canned soups frequently contain gluten—flour is used as a thickener, especially in cream soups.

However, it's possible to find some canned soups that are gluten-free. Progresso makes some gluten-free soups, as does Pacific Natural Foods which packages its soups in boxes, not cans. Some gourmet soup manufacturers, such as Bookbinders Specialties, also make some gluten-free soup options, but you'll have to read labels and possibly make some calls to determine what's safe and what's not. It's possible these days to purchase mixes for almost any baked product you want.

There are gluten-free bread mixes , gluten-free muffin mixes, gluten-free pizza crust mixes , gluten-free cake mixes, gluten-free cookie mixes—you name it. Be sure to buy only products marked "gluten-free. To bake, you frequently need ingredients other than a gluten-free mix—and of course, some people want to bake from scratch, without a mix.

It's possible to find gluten-free flour blends you can use for your baking projects, or you can use individual gluten-free flours. For example, Bisquick now produces a gluten-free baking mix. Choose only those labeled "gluten-free"—gluten contamination of flour products can be very bad, and you'll be safest sticking with brands that meet the FDA's gluten-free labeling requirements.

Ingredients such as corn starch , yeast, baking powder, and baking soda generally are gluten-free, but it doesn't hurt to check on specific manufacturers' products before you buy. The same rule applies to cocoa, baking chocolate and other flavorings—many are gluten-free, but double-check. Domino Pure Cane Sugar, in the familiar yellow, navy and white package, is safe.

Buying gluten-free sauces and condiments can be tricky—many of these products contain gluten ingredients. In other cases, products you wouldn't think to suspect, such as soy sauce, actually are made primarily of wheat. Therefore, buyer beware when you're shopping for condiments and sauces. In some cases, you'll find products labeled "gluten-free. You shouldn't have too much trouble finding a gluten-free tomato sauce to go with your gluten-free pasta; several brands, including Del Monte and Classico, offer options.

In addition, Emeril's and Hidden Valley Ranch both offer gluten-free salad dressing products, although you need to check ingredients on each package to be certain you're choosing a safe flavor.

If you do come across processed or packaged versions of whole foods, check the ingredients label to make sure there is no added starch, wheat, or gluten-containing ingredients. Once you picked up your fresh whole foods look for minimal ingredient products. These include nuts, seeds, dried fruits, cheese if you can eat dairy , coconut milk, plain teas, and coffee. Even minimal ingredient foods can have added flavorings, spice blends, and gluten, so remember to read the ingredients label.

Walking into a supermarket without a plan can be overwhelming! Chances are you need to change your usual routine now that you eat strictly gluten-free. We provide a printable gluten-free grocery list at the bottom of this page and in the VgF Free Resource Library! It includes healthy, gluten-free items and replacements that are easy to find, easy to cook, and absolutely delicious. If you find a product with questionable ingredients, take a picture of the name and bar code area.

Be sure the numbers around the bar code are clear so you can read them off to the company when you call. If your grocery store has a return policy, you can also purchase the product first with the plan to return it if needed. Most supermarkets have a section reserved for gluten-free products. In Europe, you can rely on Schaer products and other region-specific brands. Nuts, grains, seeds, flours, and more can be found in the bulk bins at lower prices than the packaged versions.

However, products in these bins are switched and customers use scoops for multiple products leading to serious risk of cross-contact. If you have celiac disease or are sensitive to small amounts of gluten, avoid the bulk bins. Whether packaged or from the meat counter, deli meats often have added flavorings and preservatives.

At the meat counter, be aware of cross-contact on the meat slicer and preparation surfaces. Tip: Visit the meat counter at a quiet time of day so you can ask questions. Dairy products can have additives too - be sure to check the ingredients label.