For people who train and eat gluten-free
Gluten-free meals sized for a training day
Most gluten-free recipes are written for a normal appetite. A training day needs two or three times that, and a slice of gluten-free toast doesn’t come close. These 128 recipes are sized for training, and every day is added up to a calorie level.
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This page is about food. Every recipe is gluten-free when you make it with ingredients labeled gluten-free. The plans are not medical advice and they don’t treat or manage any condition. Celiac disease needs a doctor’s diagnosis, so if you think you have it, get tested before you cut out gluten, because the test only works while you’re still eating it.
What makes them different
The Gluten-Free Build Plan, page 25
Every recipe names its labels
Rice flour, tamari, stock and oats can all pick up wheat or barley before they reach you. A recipe that just says “tamari” leaves the risky part to you.
In the plans: each recipe says which ingredients need a gluten-free label, and the shopping list puts them all in one place.
Maple Oat and Rice Porridge. The Gluten-Free Build Plan, page 14.
Big enough to train on
Gluten-free cooking tends to mean small plates and rice cakes. That doesn’t work when you’re eating to grow or holding muscle on a cut.
In the plans: main meals in The Gluten-Free Build Plan run about 675 to 950 calories with 48 to 79 g of protein. In The Gluten-Free Lean Plan they run about 490 to 625 calories with 34 to 57 g.
The Gluten-Free Build Plan, page 4
Gluten hides past the bread aisle
Malt is made from barley, and US labels don’t have to flag barley. Regular soy sauce is brewed with wheat. Stock, gravy and seasoning blends often carry wheat flour.
In the plans: a section on where gluten hides on US and Australian labels, and The Gluten Label Cheat Sheet free with every order.
The Gluten-Free Build Plan, page 95
Oats and eating out, handled
Oats are grown and milled next to wheat, and in Australia they can’t be labeled gluten-free at all. Restaurants add shared fryers, soy sauce and pasta water.
In the plans: certified gluten-free oats where they’re used, oat-free options for the oat recipes, and a page on ordering out that still keeps you near your number.
A gluten-free day that adds up
A 3,500-calorie day from The Gluten-Free Build Plan
| Breakfast | Turkey Patties, Eggs and Hash Browns | ~810 |
|---|---|---|
| Mid-morning | Peanut Butter Banana Toast, on gluten-free bread | ~520 |
| Lunch | Loaded Chicken Baked Potato | ~765 |
| Dinner | Maple Tamari Salmon Rice Bowl, with 100 g extra rice | ~935 |
| Evening | Maple Rice Pudding, made without the whey | ~485 |
| Total | ~209 g protein | ~3,515 |
Day 2 of the 3,500 week, page 86. The Gluten-Free Lean Plan does the same at about 1,800, 2,100 and 2,400 calories. Calories and protein are estimates.
Every recipe names the labels to look for. One prep session batch-cooks 12 lunches and dinners for the fridge and freezer.
Gluten-free meal plans for people who train
The Gluten-Free Build Plan is for gaining. The Gluten-Free Lean Plan is for losing. Both work the same way: open the plan, cook the meal, check the total.
- 64 gluten-free recipes in each book, with main meals sized for training
- Week plans at three calorie levels, already added up
- Each recipe names the ingredients that need a gluten-free label
- A batch-cook prep session and a shopping list
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Shopping list
For a refund, email support@theirongut.com within 30 days. The Gluten-Free Lean Plan is not for under-18s, pregnancy or breastfeeding, or anyone with a history of disordered eating.
Straight answers
Is it safe for celiac disease?
Every recipe is gluten-free when you make it with ingredients labeled gluten-free, and each one names those ingredients. We can’t see your kitchen, so the book shows how to keep a shared toaster and boards from adding gluten. If you have celiac disease, a dietitian who works with it can check the plan fits you.
Is it low-FODMAP too?
No. Gluten is the only thing these recipes leave out, so they use garlic, onion, milk and yogurt. If you need low-FODMAP, The Build Plan and The Lean Plan have the same meals without garlic and onion, but they use sourdough and regular oats, so they aren’t gluten-free as written.
What about oats?
The recipes ask for certified gluten-free oats, and the oat recipes have oat-free options. In Australia oats can’t be labeled gluten-free, so Australian readers use the oat-free route.
Is this a treatment?
No. These are recipes and meal plans. They don’t treat or manage any condition.
Tonight’s dinner can be the easy part
Open the plan, cook the meal, check the total.
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