Week 2: Gluten & Dairy Free Menu Plan 

Day 1:

Breakfast

One Egg with 1/2 cup of black beans, scrambled. Salt & Pepper to taste

Snack

½ Banana and a small handful of nuts

Lunch

Mexican Salad: Recipe

Snack

Apple

Dinner 

Chicken with Tomatoes and Artichoke: Recipe

Mashed Cauliflower (Steam until soft and then mash)

Steamed Broccoli

Day 2:

Breakfast

Quick, Healthy, and Gluten-Free Oats : Recipe

Snack

6 Dried Apricots (no sugar or sulfur dioxide)

Lunch

½ an avocado with balsamic vinegar

Lettuce Roll up: Place 1/2 of a chicken breast or healthy deli meat and mustard inside a large romaine lettuce leaf and roll it up. Add a pickle if you prefer! Refrigerator Pickles

Snack

Cinnamon Apple Slices

Dinner

 Beef Stroganoff : Recipe

Day 3:

Breakfast

1 Tblsp. Real Peanut Butter Smeared on 1 Banana

Snack 

Apple

Lunch

Ceviche: Recipe

10 Organic Corn Tortilla Chips

Snack

1 cup Grapes

Dinner

Mediteranean Chicken Quinoa: Recipe

Side Salad of lettuce, tomatoes, celery or any veggies you like, olive oil and balsamic vinegar mixed together

Day 4:

Breakfast

Tropical Smoothie: Recipe

Snack

Turkey or sliced healthy deli meat, rolled up in lettuce. 

Lunch

Arugula & Mushroom Salad: Recipe

Hard boiled egg

Snack

Carrots and cucumbers dipped in hummus

Dinner

Pork Tenderloin with baked apples (save some pork tenderloin for lunch tomorrow): Recipe

Baked potato with Plain low-fat Greek Cultured Coconut Milk or other dairy-free yogurt

Side Salad

Day 5:

Breakfast

Vegetables with Poached Egg: Recipe

Snack

10 Organic Corn Tortilla Chips with Salsa

Lunch

Pork lettuce wraps: Put leftover pork tenderloin in a lettuce leaf. Add some sliced cucumbers and red peppers and wrap.

Baked Sweet Potato with 1 tsp olive oil and cinnamon

Snack

Raw vegetables Dipped in Salsa

Dinner

4 oz grilled  steak (preferably grass-fed organic - you are better off eating a small, good quality steak!!)

Quinoa with roasted peppers (add quinoa according to package and once cooked add roasted peppers and 1 tsp of olive oil per serving of quinoa

Roasted Asparagus

Day 6:

Breakfast

Quinoa scramble: Recipe

Snack

Carrots and grape tomatoes with hummas

Lunch

Open face turkey sandwich on a a slice of gluten-free bread with sliced avocado and tomato. Salt and pepper to taste.

1 cup grapes

Side salad

Snack

Cutie or Sliced Orange

Dinner

Grilled Chicken Breast

3/4 cup quinoa

Steamed green beans

Day 7:

Breakfast

Quick, Healthy, and Gluten-Free Oats: Recipe

Snack

Handful of nuts

Lunch

Green Smoothie - Recipe

Spaghetti Squash with diced chicken, tomatoes, garlic and basil: Recipe

Snack

Chicken wrapped inside a lettuce leaf

Dinner

Tuscan Kale & Sausage Soup: Recipe

Side Salad

 

 

                           

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