Wheat free diet:

How it works?
❖ Wheat contains an addictive protein called gliadin that makes us more hungry and
increases craving.
❖ Incorporating wheat free diet has shown to increase energy, improve nutrient
absorption, better digestion, bowel movement and revamp mental fatigue .
❖ Cutting wheat and gluten is the fastest way to reduce inflammation and it
contributes to weight loss.

Guidelines:
❖ Replace wheat based food with naturally gluten free grains like quinoa, millet, sorghum,
buckwheat, brown rice, amaranth, red rice, gluten free oats etc.
❖ Avoid wheat containing products, oats, breads, dalia, slim atta or any food which contain
wheat/gluten .
❖ Avoid milk, tea, coffee, non veg (Optional) .Water intake must be 3 litre/ day. Can include
2-3 cups of herbal/unsweetened tea or infused water.
❖ Establish a regular workout routine.
❖ Foods which can be included from super food kit- Gluten free flour, quinoa dosa, Foxtail
millet mix, mighty millet idli, quinoa balls, chia buckwheat cookies, pumpkin cranberry
seeds, amaranth mix, chana jor, roasted chana, seed cocktail, TW drinks.

Diet plan:
Day 1:
Waking up​: Pumpkin seeds 1 tsp / almonds-5 + Turmeric tea
Breakfast​: Red rice poha / red rice pancake +Boiled egg white 2 / sprouts 2 tbsp.
Mid Morning​: TW drink / fruit-1/ Mixed nuts -5
Lunch:​ ​Brown rice khichdi/ Bajra khichdi or Ragi stuffed roti with paneer ( small 2no.)+
Mixed vegetable raita.
Teatime:​ ​Teatox + Roasted Makhana 2 tbsp
Dinner​: T​ru fibre 1.5 tsp with buttermilk / water
Buckwheat egg wrap / Gluten free chole wrap (1 no.)+ Soup.
OR
Gluten free roti with dal and sauteed vegetables.
Bedtime:​Triphala with lukewarm water

Day 2:
Waking up:​ ​ Pumpkin seeds 1 tsp + Chia lemonade / Turmeric tea
​ uinoa dal dosa / Brown rice dosa/ Mixed dhal adai+Sambhar+ green
Breakfast: Q
chutney
Mid Morning​:​ Fruit with chia seeds
Lunch:​ Jowar Roti 1 big with Dal with any veg curry
Teatime:​ Teatox + Dry bhel-2 tbsp/hummus with veggies
Dinner​:Shake a day with water + baked sweet potato/ Vegetable omelette
Bedtime​:Triphala with lukewarm water

Day 3:
Waking up:​ ​ Pumpkin seeds 1 tsp + Chia lemonade / Turmeric tea
​ luten free dhokla/Chana dhokla-3 / Besan Ragi chila-2 with chutney
Breakfast: G
Mid Morning​: ​Tw drink/fruit/Mixed nuts(5)
Lunch: ​Brown rice /Gluten free roti with Rajma/chole/lobia)+ veg curry+buttermilk
Tea time: ​Herbal tea + Chia buckwheat cookie-2
Dinner​: Quinoa salad with veggies ​or​ foxtail millet mix or gluten free soup with sauteed
vegetables and paneer
​ riphala with lukewarm water
Bedtime: T

Recipe:
1.)Chia lemonade​ : ½ tsp chia seeds + squeeze one full lemon , optional - ¼ tsp of honey.
2.) Turmeric tea :​ Add ¼ tsp turmeric + 1 pinch of pepper + 1 cup of hot water, ½ tsp of
olive/coconut oil.
3.) Red rice poha dosa/ pancake:
INGREDIENTS :
Red rice poha – ½ cup
Chickpea flour or (moong dal / urad dal) – ½ cup
Semolina (sooji) or Rice flour - ¼ cup
Curd – ½ cup
Water – 1 cup
Salt – for taste
Oil – if required
VEGETABLES
Chopped onion, tomato, Grated carrots, Chopped bell pepper, coriander leaves and
Chopped chillies
PROCEDURE :
1. Wash red rice poha 3 – 4 times and drain out all water and transfer to bowl.
2. Add rice flour, moong dal flour, salt, curry leaves powder, curd, water and mix
without any lumps. Keep aside for 10 mins.
3. Heat the pan on medium flame.
4. To the batter add finely chopped onion, tomatoes, bell peppers, carrots,
coriander leaves.
5. When the pan is warm enough grease it with oil, try small pancake or dosa
6. You can make 7 – 8