Meal Plan Monday BREAKFAST MORNING SNACK LUNCH AFTERNOON SNACK DINNER

Transcription

1 Monday 1 cup wheat, barley & rye-free cereal (oatmeal, cornflakes, rice flakes etc. - no sugar), lactose-free milk, 1 kiwifruit Weak tea or coffee (optional) 1 lemon bar (recipe attached) 1 gluten-free bread roll/2 slices of bread with sliced chicken, cucumber, salad leaves, 2 slices tomato, alfalfa sprouts, red pepper 20 grapes A mix of vegetable sticks (1/4 carrot, 1/4 red bell pepper, 1/8 celery, 1/4 bulb fennel, 1 radish, 1/4 zucchini - (choose 3) with peanut butter and gluten-free crackers. Glass of lactose-free milk Stuffed Meat Pockets (recipe attached) 1 medium mashed potato 1/2 cup broccoli

2 Lemon Bars Ingredients For the base: 1 cup butter ½ cup icing sugar Pinch of salt ¾ cup rice flour ¼ cup potato starch ¼ cup tapioca flour For the topping: 2 eggs ¾ cup cane sugar 1 tbsp rice flour 1 tbsp tapioca flour ½ tsp baking powder 6 tbsp lemon juice Method For the base: 1. Pre-heat the oven to 350 F/180 C. 2. Cream the butter and sugar together. 3. Sift the flours and salt together. 4. Mix the dry with the wet ingredients. 5. Press into a buttered 20cm/8 baking dish. 6. Bake for minutes. For the topping: 7. Place everything in a food processor to mix well together. 8. Pour over the baked but still hot base. 9. Place back in the oven for minutes. 10. Remove from the oven and cool before cutting into bars. 11. Dust with icing sugar..

3 Stuffed Meat Pockets Serves 4 Ingredients Method 4 slices of thinly sliced beef 4 slices of hard cheese 2 slices ham Salt & pepper 1 heaped tbsp white rice flour 1 tbsp oil 1 tbsp butter ½ cup of cream/coconut cream 1 tsp paprika Season one side of the slices of meat. Cut the ham in half and place each piece on one half of the meat. Place a slice of cheese on the top. Fold over the meat and secure with toothpicks. Season the outside of the meat. Coat the pockets in flour. Heat the butter and oil in a large frying pan. Cook the pockets on one side for 5 minutes. Turn them over and cook 5 minutes on the other side. Add the cream to the pan and sprinkle over the paprika and mix it in. Put a lid on and cook five minutes then take the lid off and cook 5 more minutes to thicken the sauce. Serve hot with the sauce spooned over the top.

4 Tuesday 1 cup wheat, barley & rye-free cereal (oatmeal, cornflakes, rice flakes etc. - no sugar), lactose-free milk, 1 banana Weak tea or coffee (optional) A mix of vegetable sticks (1/4 carrot, 1/4 red bell pepper, 1/8 celery, 1/4 bulb fennel, 1 radish, 1/4 zucchini - (choose 3) with tahini and gluten-free crackers. Glass of lactose-free milk Stuffed Meat Pockets (leftover) Mixed salad A handful of nuts 1 slice of melon Fish fillets 1/2 cup sweet potato Peas (1/4 cup for you)

5 Wednesday 1 cup wheat, barley & rye-free cereal (oatmeal, cornflakes, rice flakes etc. - no sugar), lactose-free milk, 2 slices pineapple Weak tea or coffee (optional) 1 lemon bar Glass of lactose-free milk 1 bread roll/2 slices of bread with sliced meat, cucumber, baby spinach leaves, 2 slices tomato, alfalfa sprouts, sliced fennel, a little avocado 1 banana A mix of vegetable sticks (1/4 carrot, 1/4 red bell pepper, 1/8 celery, 1/4 bulb fennel, 1 radish, 1/4 zucchini - (choose 3) with canned fish and gluten-free crackers Peanut Chicken with Spinach (recipe attached) Mixed salad

6 Peanut Chicken with Spinach Serves 4 Ingredients Method 500 gms gluten-free pasta 1/2 tablespoon olive oil 2 boneless, skinless chicken breasts, diced 2 tablespoons smooth peanut butter 1 tsp sugar 1/2 tablespoon vinegar 1 teaspoon soya sauce 1/2 teaspoon sesame oil 1 tso garlic-infused oil 2 cups fresh baby spinach 1/4 cup fresh coriander, chopped 2 tablespoons dry-roasted peanuts Bring a large pot of water to a boil, add the pasta and boil until al dente. Meanwhile, heat the olive oil over medium-high heat in a pan. Season the diced chicken breasts with salt and pepper and add to the pan. Cook until browned, flip and cook until other side is brown. Remove from skillet and set aside. In a small bowl, combine the peanut butter, sugar, vinegar, soya sauce, sesame oil and garlic oil. Stir until smooth. Place the spinach in the bottom of a colander. When the pasta is done, drain into the colander over the spinach (this will wilt the spinach). Return pasta and spinach to the pot. Stir in the cooked chicken, peanut sauce and coriander. Serve with peanuts sprinkled on top.

7 Thursday 1 cup wheat, barley & rye-free cereal (oatmeal, cornflakes, rice flakes etc. - no sugar), lactose-free milk, 20 blueberries Weak tea or coffee (optional) Gluten-free crackers/rice cake with Brie and tomato Glass of lactose-free milk Peanut Chicken with Spinach (leftover) 20 grapes Handful of mixed nuts Pork chops (cook any way you want) Polenta (cook according to packety instructions) 1 cup zucchini (raw or cooked)

8 Friday 1 cup wheat, barley & rye-free cereal (oatmeal, cornflakes, rice flakes etc. - no sugar), lactose-free milk, 1 kiwifruit Weak tea or coffee (optional) 1 lemon bar Small salad of boiled eggs, grated carrot, baby spinach leaves, tomatoes, fennel, radishes with gluten-free bread roll/bread slices 10 raspberries A mix of vegetable sticks (1/4 carrot, 1/4 red bell pepper, 1/8 celery, 1/4 bulb fennel, 1 radish, 1/4 zucchini - (choose 3) with cottage cheese and gluten-free crackers. Glass of lactose-free milk Grilled rosemary salmon (recipe attached) Steamed spinach (1 cup raw) Brown rice

9 Grilled Rosemary Salmon Serves 4 Ingredients Method 500 gms salmon fillet, skin left on 1 tablespoon extra virgin olive oil 1 tsp garlic-infused oil 1 tablespoon chopped, fresh rosemary 1/2 teaspoon sea salt 1/2 teaspoon fresh ground black pepper lemon wedges Heat grill to medium-high heat. Rinse salmon and pat dry with paper towels. Rub both skin and flesh sides of the fillet with the oils. Sprinkle flesh side evenly with the chopped rosemary, salt and pepper. Brush grill grate with oil and place salmon skin side down on the grate. Close grill and cook for about 10 to 12 minutes, or until it flakes easily with a fork. Transfer to a platter with a large spatula. Squeeze fresh lemon juice from the wedges over the fillet. Serve with additional lemon wedges.

10 Saturday 1 cup wheat, barley & rye-free cereal (oatmeal, cornflakes, rice flakes etc. - no sugar), lactose-free milk, 1/2 cup paw paw (papaya) Weak tea or coffee (optional) A mix of vegetable sticks (1/4 carrot, 1/4 red bell pepper, 1/8 celery, 1/4 bulb fennel, 1 radish, 1/4 zucchini - (choose 3) with peanut butter and gluten-free crackers Gluten-free sandwich with leftover salmon, cream cheese, parsley and tomato Glass of lactose-free milk 1 kiwifruit Handful mixed nuts Roast chicken Roasted potatoes and turnips Green beans (10 for you)

11 Sunday Fried egg on lightly fried zucchini slices 1/2 bread roll/1 slice bread Glass of lactose free milk 1 lemon bar Gluten-free sandwich with leftover roast chicken, tomato, alfalfa sprouts, baby spinach 1 orange A mix of vegetable sticks (1/4 carrot, 1/4 red bell pepper, 1/8 celery, 1/4 bulb fennel, 1 radish, 1/4 zucchini - (choose 3) with cottage cheese (max. 4 tbsp) and gluten-free crackers. Hungarian goulash (recipe attached) Mixed salad 2 slices pineapple

12 Hungarian Goulash Serves 4 Ingredients Method 600gms/21oz stewing beef 3 spring onions chopped up, green part only 1 tsp paprika ½ tsp salt 425gm/15oz can of tomatoes 500gms/17.6oz potatoes 1. Melt a knob of butter with a little oil in a saucepan. 2. Brown the meat in the pot. 3. Add the spring onions and cook a little. 4. Add the paprika, salt and tomatoes. 5. Add half a glass of water and boil for 1.5 hours. 6. Chop up the potatoes and add to the saucepan with a glass of water. 7. Cook until the potatoes are cooked through and the liquid reduced.