Weekly gluten free meal plan

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Ethelbert Heath
5 years ago
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1 Weekly gluten free meal plan BREAKFAST 1 Berry green smoothie BREAKFAST 2 Blueberry oatmeal bake BREAKFAST 3 Eggs with herbs MEAL 1 Maple pecan salmon with roasted broccoli MEAL 2 Loaded baked sweet potato with salad MEAL 3 Mashed chickpea sandwich with salad SALAD/VEG Spinach salad with blueberries, pecans and goat cheese SNACK/ DESSERT

2 Here s what you ll need 3 bananas 6 avocados 2 lemons 2 apples FRUITS 4 salmon filets MEAT + FISH REFRIGERATED FRZEN almond milk 1 bag frozen blueberries (or fresh) VEGETABLES PANTRY STAPLES DAIRY + EGGS 4 sweet potatoes 1 large box spinach 2 small white onions 2 tomatoes small bunch green onions small bunch fresh parsley 1 head broccoli sea salt pepper cinnamon red pepper flakes olive oil coconut oil rolled oats maple syrup apple cider vinegar dijon mustard vanilla protein powder flax seeds vanilla extract 9 eggs small log goat cheese (optional) MISC baking powder medjool dates raw cacao powder gluten free bread pecans parchment paper 1 large can chickpeas (BPA Free) cashew butter (or almond butter) hemp hearts / seeds

3 Your weekly meal plan BREAKFAST LUNCH DINNER SNACK/DESSERT DAY 1 Berry green smoothie flexmeal Loaded baked sweet potato with salad DAY 2 Blueberry oatmeal bake Loaded baked sweet potato with salad Maple pecan salmon with roasted broccoli DAY 3 Berry green smoothie Maple pecan salmon with roasted broccoli Mashed chickpea sandwich with salad DAY 4 Blueberry oatmeal bake Mashed chickpea sandwich with salad flexmeal DAY 5 Berry green smoothie flexmeal flexmeal DAY 6 Eggs with herbs flexmeal flexmeal DAY 7 Eggs with herbs flexmeal flexmeal * We know that its impossible to eat all of your meals according to the nourish&glow meal plan so we ve added flexmeals where you can sub in healthy options that will fit your lifestyle! You ll also notice that sometimes there will be additional leftovers you may use for your flexmeals.

4 Breakfast recipes Berry green smoothie serves 2 Blueberry oatmeal bake + Eggs with herbs 2 cups blueberries 2 cups spinach 1/4 cup fresh parsley, chopped 1 banana 2 scoops vanilla protein powder 2 tablespoons flaxseed 2 cups almond milk Combine all together in a high powered blender and blend. Add water and ice as necessary to create desired consistency. Sub in different types of berries for different flavours. Choosing a high quality protein powder is very important - both vegan protein and whey protein have benefits. We love the company Genuine Health! 1 1/2 tablespoons coconut oil, melted 1/2 cup cashew butter (or almond butter) 5 tablespoons maple syrup 1 1/2 cups almond milk 1 egg 1 1/2 cups blueberries 1 1/2 cups rolled oats 1 teaspoon cinnamon 1 teaspoon vanilla extract 1/2 teaspoon baking powder 1/8 teaspoon salt Preheat the oven to 350 F. Grease a 9x9 baking pan with coconut oil. Melt the coconut oil over low heat and let cool. Combine the oil, almond butter, almond milk, egg, vanilla, and maple syrup together in the pan and whisk until well mixed. Next, fold in blueberries, oats and spices and mix well. Bake for minutes. This warm oatmeal bake is extremely versatile and can be made using all types of different fruits - try apple cinnamon or bananas for a change! 4 eggs 2 teaspoons olive oil or coconut oil 1 small onion, diced 1/4 cup fresh parsley, chopped 3 green onions, chopped 1 avocado, sliced sea salt and pepper to taste Crack eggs into a small bowl and gently beat. Heat oil in a pan over medium heat and saute the onion until translucent. Add the chopped herbs and saute for another minute. Add the eggs to the pan and scramble until cooked. Serve the cooked eggs and herbs with a side of avocado and chopped green onion. Season with salt and pepper. Choose cilantro in place of parsley to change up the flavour and nutrient profiles. Eggs are considered a complete protein and are very good for balancing blood sugar which helps to control cravings later in the day. Eating a warm breakfast during the colder months can help to balance the body energetically.

5 Meal recipes Loaded baked sweet potato Maple pecan salmon with roasted broccoli Mashed chickpea sandwich 4 sweet potatoes 1 small onion, diced 2 tomatoes, diced 1/4 cup fresh parsley, chopped 3 green onions, chopped 2 avocados, sliced 8 tablespoons hemp hearts / seeds 4 tablespoons goat cheese (optional) Sea salt and pepper to taste Preheat the oven to 400 F. Wash sweet potatoes, pierce with a fork 5-6 times then place on a baking sheet and bake for minutes until fork tender. Set aside and let cool. While potatoes are baking, chop the tomatoes, green onions, onion and parsley and mix together. Slice the avocado (wait to slice until immediately before serving). Slice the baked sweet potato open and top with the veggies, sliced avocado, hemp hearts (2 tablespoons per potato) and goat cheese. Add sea salt and pepper to taste. Substitute fresh tomatoes and onion with salsa. Sweet potatoes are an excellent source of fibre, Vitamins A and C. 4 salmon filets 2 teaspoons olive oil 1/4 cup maple syrup 1 cup pecan pieces, chopped 1/2 teaspoon sea salt 1/2 teaspoon pepper 1 head broccoli, chopped 2 teaspoons olive oil 2 teaspoons red pepper flakes Sea salt and pepper to taste Parchment paper Preheat the oven to 325 F. Add the pecans, salt, pepper and maple syrup to a food processor and pulse. Place the salmon filets on parchment paper lined baking tray. Brush the olive il on the salmon filet then top with the maple pecan mixture. Bake for 25 minutes or until fully cooked. Wash and chop the broccoli and place on a separate baking tray. Drizzle the olive oil over the broccoli then sprinkle with red pepper flakes and sea salt to taste. Replace pecans with brazil buts, walnuts or almonds. Salmon is an excellent source of healthy omega3 fats and protein. It is good for the skin, eyes as well as cognitive functioning. 8 slices gluten free bread 2 green onions, chopped 2 avocados 1 large can chickpeas (BPA free) 2 apples 1 teaspoon lemon juice Sea salt and pepper to taste Rinse and drain the chickpeas then add to a bowl with the avocados. Mash the avocado and chickpeas together using a fork or potato masher (leave some small chunks for texture). Chop the green onions and apples and add to the chickpea avocado mash. Add the lemon juice and sea salt and mix well. Add the mixture to toasted gluten free bread. (Keep remaining mixture in an airtight container for use the following day). Serve the mixture over a bed of greens or on gluten free crackers. Avocados are an excellent source of fibre, good monosatured fats and potassium.

6 Salad/veg and snack/dessert recipe(s) Spinach salad with blueberries, pecans and goat cheese + Salad: 1 box spinach 1/2 cup blueberries 1/2 cup chopped pecans 4 tablespoons goat cheese (optional) Dressing: 4 tablespoons olive oil 1 tablespoon fresh lemon juice 1 tablespoon apple cider vinegar 1 teaspoon dijon mustard 2 teaspoons maple syrup Pinch sea salt Mix the dressing in a mason jar and shake well before dressing the salad. Top with blueberries, pecans and goat cheese before serving. If using frozen blueberries, defrost berries in advance by leaving them in the fridge for a few hours. Blueberries are extremely high on the RAC antioxidant scale which makes them very good for repairing cellular damage and preventing cancer. They are also considered to be a beauty food! serves medjool dates, pitted and sliced open 10 teaspoons cashew butter 1/3 cup coconut oil, melted 1/3 cup raw cacao powder 4 tablespoons maple syrup Pinch sea salt Remove the pits from the dates. pen up the dates and add 1 teaspoon of cashew butter and a small sprinkle of sea salt to the inside, close the date and set aside. In a small saucepan heat the coconut oil on low. Stir in raw cacao powder and mix well. Sweeten with maple syrup (to taste) and mix well (do not let the maple syrup overheat). Add a dash of sea salt. Add the dates to the saucepan to cover the entire date in chocolate. Freeze for minutes before eating (keep dates chilled to avoid chocolate melting). Use almond butter or another nut butter in place of cashew butter. Sweeten the chocolate to taste by adding more or less maple syrup. Cashews are packed with vitamins, minerals and antioxidants. They are a good source of magnesium and zinc.

Go Green 5 Day Challenge. Created by Nutrition By Andrialyn

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