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Our Gluten-Free, Day-On-A-Plate in Honour of Coeliac Awareness Week
Mar 16, 2022

Coeliac Disease is extremely common across Australia, with 1 in 70 people affected by the autoimmune condition whereby their immune system reacts abnormally to gluten, a protein found in wheat, rye, barley and oats.

Despite coeliacs needing to avoid gluten, it doesn't mean they can't enjoy a rich, balanced and bloody delicious diet and we're here to show you just that!

Here's an example of an Equalution day-on-a-plate catering to those who need to eat gluten-free and have the health goal of fat loss.

Anywho, let's dig into this day-on-a-plate shall we...

GF Day-On-A-Plate 

Goal: Fat Loss

Total calories: 1597 

Breakfast: Eggs on GF muffin

311 Calories

1 Woolworths Free From Gluten English Muffin
2 Whole Egg
20mls Fountain Reduced Sugar Sauce


1. Split and toast your muffin to your liking.

2. While it's toasting, poach or fry your eggs in a non-stick pan.

3. Once the muffin is toasted, add eggs and drizzle sauce over top.

AM Snack: Cobs Snack Popcorn and YoPro Pot 160g

161 calories

Lunch: GF Chicken Satay Skewers

487 Calories

150g Chicken Breast
40ml Ayam Satay Sauce
80ml Tcc Light Coconut Milk
50g Cucumber
1 Long Grain White Rice Cup


  1. Cook the chicken (already threaded onto skewers) in a non-stick pan for 4-5 minutes or until golden. 

  2. Add the sauce and cooked veggies to the pan and simmer for 5 minutes on low heat.

  3. Cook the rice as per packet instructions.

  4. Add the rice to a bowl and top with the chicken skewers and cucumber.

PM Snack: Strawberries 40g & Table of Plenty Mini Rice Cakes Dark Chocolate 15g

87 calories


Dinner: Beef Mince Gnocchi

456 calories

100g Lean 95% Fat Free Beef Mince
120g Simply Wize GF Gnocchi
50g Spinach
100g Barilla Basilico Pasta Sauce
25g Light Shredded Mozzarella Cheese

  1. Prepare the gnocchi according to packet instructions

  2. Add beef mince to a non-stick pan and cook for 5 mins or until browned.

  3. Add sauce and spinach to mince. Stir until combined and heated through.

  4. Stir gnocchi through sauce. Add to a bowl and finish with shredded cheese.


Dessert: Twisted Healthy Minis Chocolate & Vanilla Bean

95 calories 

If you're coeliac and need support in reaching your health goals while still maintaining a healthy, GF diet Equalution can help. Our custom meal plans are created especially for you by your 1:1 nutrition coach. 
More information here.