Blog By marketingteam on 9 December 2016

Grain Free Diet Plan

Low Carb Meal Side 4 Ion Nutrition

The benefits of a grain free diet are innumerable. A grain free diet has been found to provide significant relief from a wide variety of autoimmune diseases, such as Crohn’s disease, candidiasis or leaky gut, celiac disease, rheumatoid arthritis, and lupus.  If you are suffering from one of these diseases, going grain free could be one of the best solutions. If you are simply looking to lose weight, experience lifted brain fog, or enhanced mood, a grain free diet plan may also be exactly what you need to detox your body!

What exactly does a grain free diet look like?

Grain-Free is the elimination of all grains including wheat, rice, corn, barley, and oats. Grain free focuses on unprocessed, real, whole foods. Quinoa, amaranth and buckwheat are technically not grains, so they are allowed to be incorporated in this diet. However, if you follow the GAPs diet and Paleo rules, these are still not permitted. The GAPS diet protocol restricts all grains, commercial dairy, starchy vegetables and all processed/refined carbohydrates, while focusing on easily digestible and nutrient dense foods. Everyone is different, so listen to your body. If you begin with not including these foods and feel that your body is craving them, incorporate quinoa and give it a try.

A grain free diet is not low carb. Rather, it is rich in healthy, complex carbohydrates. All fruits and veggies are allowed, with the exception of corn, which is a grain. Meat, fish, eggs, legumes, beans, nuts, seeds & dairy products are allowed, but again, it depends on your body. We always recommend hormone-free, antibiotic-free dairy, but if you are intolerant or even slightly sensitive to dairy products, it is best to completely cut them out of your diet for optimal wellbeing.

Society has made us believe that grains are absolutely necessary at every meal. This, however, is not the case. All of the fiber and nutrients you get from grains, you can get from vegetables and other healthy food sources.

This is a great example of what a week of grain free eating looks like, from Kitchenwise:



  • Breakfast: Apple Almond Scones
  • Lunch: Cream of Vegetable Soup with chicken
  • Dinner: Meatloaf, butternut squash fries
  • Snacks: dried fruit, leftover breakfast, leftover soup



  • Breakfast: Apple-Egg Muffins
  • Lunch: Leftover meat muffins and soup
  • Dinner: Roast Chicken, steamed carrots, creamed cauliflower, gravy
  • Snacks: Soup, apples and peanut butter, yogurt and bananas.



  • Breakfast: Banana Pancakes
  • Lunch: Leftover Chicken and veggies
  • Dinner: Pioneer Woman’s Beef Stew – minus the potatoes. Salad, yogurt with blueberries
  • Snack: yogurt, leftover brownies



  • Breakfast: Scrambled eggs with aged cheddar cheese and avocado, kefir smoothie with fruit, egg yolks, and coconut oil.
  • Lunch: Sour cream enchiladas with coconut flour crepes
  • Dinner: Meatzza! Pumpkin Pie Souffle (made with butternut squash) for dessert
  • Snacks: leftover banana pancakes, apples, leftover beef stew



  • Breakfast: Cheesy omelets, kefir and fruit smoothie
  • Lunch: Shepherd’s pie with creamed cauliflower topping
  • Dinner: Leftover Meatzza, beef stew, and pumpkin souffle
  • Snacks: Peanut Butter Coconut Oil Fudge, apples



  • Breakfast: Squash pancakes with honey butter, yogurt and blueberries
  • Lunch: Leftover shepherd’s pie
  • Dinner: Parmesan Chicken with Tomato Cream Sauce
  • Snacks: Apple Almond Scones, apples, cubed monterey jack cheese



  • Breakfast: Egg Casserole with homemade sour cream
  • Lunch: Spaghetti Squash with Meat sauce and Parmesan
  • Dinner: Meat muffins, steamed carrots
  • Snacks: apples, cheese, bananas, raisins


See, cutting out grains is not as bad as it may have sounded. The above meal plan provides you with plenty of variety, easy and nourishing entrees, and even desserts and snacks! If you are looking for a more strict diet to heal the gut lining, rebalance the immune system, and restore the healthy gut bacteria, consider going grain free.