You asked and Dr. Joey delivered! We had so many people following along with the 2014 Cityline Weight Loss Challenge asking about gluten-free options. So here’s an entire 7-day meal plan that’s gluten-free! Enjoy!
7 Day Recipe Meal Plan ~ GLUTEN-FREE
Day 1 – Monday
BREAKFAST:
Green Power Smoothie:
• ½ cup of frozen berries
• 1 large handful of fresh spinach
• 1 tablespoon ground flax seed or flax seed oil
• 1 serving protein powder of choice
A.M. SNACK: optional
Apple + 1 Tbsp of almond butter
LUNCH:
Mixed Greens Salad topped with Marinated Tofu
• ¼ cup cooked quinoa
• 2 cups of mixed greens
• Artichoke hearts
• Cherry tomatoes
• 1 ounce of soft goats cheese
• 4-5oz of tofu (marinate in gluten free soy sauce and lightly pan fry over medium heat, allow to cool and add to your salad)
• Sweet onions, thinly sliced
• Handful of fresh chopped basil
• Drizzle with 1-2 tsp of balsamic vinegar + 1 tbsp of olive oil
P.M. SNACK:
cucumber slices + 2 tbsp hummus
DINNER:
“Pasta” with Meat sauce
3-5 oz ground turkey (sautéed with some olive oil)
Sugar free tomato sauce (read labels)
2-3 mushrooms, sliced
Zucchini noodles (slice thinly, julienne style, or use a Spirilizer for quick zucchini noodles)
2 tsp olive oil
Sauté ground meat in 1 tsp of olive oil until cooked. Add tomato sauce and mushrooms and simmer for 10 minutes.
While that is simmering, sauté zucchini noodles in a 1 tsp of olive until softened.
Place zucchini noodles on a plate and top with meat sauce.
Day 2 –Tuesday
BREAKFAST:
Parfait
• ½ cup Greek yogurt
• ½ cup of seasonal fruit (berries, peaches, pear, apple, mango, etc)
• 1 tbsp of flaxseeds, ground
A.M. SNACK: optional
1 piece of fruit of choice
LUNCH:
1 cup lentil soup
1 cup of veggies sticks (cucumber, zucchini, carrot sticks, cherry tomatoes)
P.M. SNACK:
Simply Bar or any gluten-free protein bar of your choice
DINNER:
Simple Chicken Stir Fry
3-5 oz chicken, sliced into small strips
½ cup mix of green, yellow and red bell peppers, sliced
½ cup sliced zucchini
½ cup carrots, sliced thinly
1 tsp ginger
1 tsp gluten free soy sauce
1 tsp sesame oil
2 tsp olive oil or grapeseed oil
Sauté chicken in 1 tsp olive oil until cooked and set aside.
Add 1 tsp of olive oil cook carrots for 2 minutes, then add zucchini and peppers. Cook for 2 more minutes. Add chicken back to the pan. Mix in ginger, soy sauce and sesame oil. Enjoy!
Day 3 – Wednesday
BREAKFAST:
Omelette Scramble
1 egg + ¼ cup whites
½ cup of your favourite veggies, pre-cooked
1 ounce of cheese
1 tsp butter
Cook eggs over medium heat with olive oil. Add veggies and cheese and warm until cheese is melted.
Enjoy!
A.M. SNACK: optional
2 kiwis + 8 almonds
LUNCH:
Chicken lettuce wraps
3-5 oz cooked chicken
2-3 large pieces of romaine lettuce to be used as the wrap
¼ avocado
Salsa
+ other veggies (cucumber, bell peppers, etc)
P.M. SNACK:
½ cup edamame
DINNER:
3-5 oz pan fried tilapia
1 tsp butter
Lemon juice
1 cup of steamed broccoli
1 tsp olive oil
Small spinach salad
Sauté fish in butter until cooked. About 4 minutes on each side.
Top with some freshly squeezed olive oil.
Serve with broccoli, drizzle with 1 tsp olive oil
+ 1 cup warmed soup
Day 4 – Thursday
BREAKFAST:
Cacao Power Yogurt Parfait
½ cup plain yogurt
1 tbsp cacao nibs (find them at your local health food store = high antioxidants, no added sugar)
½ cup blueberries
+ stevia/drizzle of honey/sprinkle of cinnamon to sweeten yogurt, if desired
1 Tbsp ground flax seeds
A.M. SNACK: optional
1 pear
LUNCH:
Tuna boats
1 can of tuna mixed with ¼ avocado + Dijon mustard
Add in some veggies such as onions, celery, pickles etc.
Serve tuna in endive pieces or romaine lettuce
Top with tomato and/or cucumber slices
P.M. SNACK:
1 cup kale chips with 2 Tbsp sesame seeds
DINNER:
Asian Chicken and Water Chestnut Patties + Side Salad
• 1 ½ lb. skinless boneless chicken breasts, cut into 1½-inch pieces
• 1 (8-oz.) can whole water chestnuts, rinsed and drained
• 1 cup scallions, chopped
• 1 tsp. minced fresh jalapeño chili, including seeds
• 2 tbsp. chopped fresh cilantro (coriander)
• 1½ tsp. low sodium soy sauce
• Dash of mirin or Chinese cooking wine
• 1¼ tsp. salt
• 2 tsp. grapeseed or extra virgin olive oil (optional)
Pulse chicken in food processor until coarsely chopped. Transfer to large bowl. Add water chestnuts, scallions, and jalapeños to processor and pulse until finely chopped. Add mixture to chickenalong with cilantro and salt. Stir together with your hands until just combined. Heat 1 tsp. oil (if using) in a 12-inch nonstick skillet over moderate heat until hot but not smoking. Then place patties in skillet and cook until golden and just cooked through, about 4minutes each side.
Serve over a large mixed greens salad
Day 5 – Friday (Grain-free and Dairy-free options)
BREAKFAST:
Ginger Pear Smoothie:
• 1 ½ cups water plus 3-4 ice cubes
• ½ frozen banana
• 1 medium pear
• ½ tablespoon grated fresh ginger
• 1 tablespoon ground flax seed or flax seed oil
• 1 scoop protein powder of choice
A.M. SNACK: optional
1 hard-boiled egg, lightly salted
LUNCH:
Veggie Wrap:
• 1 gluten free wrap
• 1 tablespoon natural nut or seed butter
• Sliced English cucumber
• Sliced Roma tomatoes
• Grated carrots or beets
• Sliced bell pepper
• Handful of baby spinach
• 1 ounce cheese of choice (optional)
GRAIN-FREE OPTION: Place all ingredients on 1 or 2 collard green leaves, avoiding the edges, then roll up.
1 cup lentil soup
P.M. SNACK:
½ cup edamame
DINNER:
Baked salmon brushed with Dijon mustard – sprinkle with sea salt and pepper to taste
Steamed green beans – toss with fresh lemon juice, minced garlic, olive oil, sea salt and pepper to taste (optional: gluten free tamari soy sauce, sliced sun-dried tomatoes, or chopped basil)
Side salad
Day 6 –Saturday
BREAKFAST:
Yogurt with fruit:
• ½ cup 0% fat Greek yogurt
• ½ medium apple, shredded or chopped
• ¼ cup berries
• 1 tablespoon ground flax seed
• 1 tablespoon chopped walnuts
A.M. SNACK: optional
1 piece of fruit of choice
LUNCH:
1 cup chilli over ½ cup brown rice or ½ cup quinoa
P.M. SNACK:
Raw veggie sticks (bell peppers, carrots, cucumbers, zucchini, celery, broccoli, cauliflower) + 2 tablespoons babaghanouj (Middle Eastern eggplant spread) or hummus
DINNER:
Salad Niçoise:
• 1 cup green beans
• 1 small can tuna, packed in water
• 1 tablespoon balsamic vinaigrette
• Handful of pitted Kalamata olives
• ½ cup cherry tomatoes, halved
• 1 teaspoon capers (optional)
• 2 cups mixed baby greens
• 1 hard-boiled egg, halved
• Chopped parsley (optional)
Steam green beans until tender-crisp and hard-boil eggs. Toss tuna with ½ tablespoon vinaigrette, olives, tomatoes, and capers. Place baby greens on a plate, then arrange beans and eggs on plate and add tuna mixture. Drizzle with remaining vinaigrette and garnish with parsley.
Day 7 – Sunday
BREAKFAST:
Scrambled eggs (1 whole egg + ½ cup egg whites) or scrambled tofu, with sautéed red onions, tomatoes, and baby spinach, cooked with 1 teaspoon butter in skillet
1 sliced apple with 2 teaspoons natural nut butter
A.M. SNACK: optional
100 g yogurt
LUNCH:
Lox and Cream Cheese:
• Sliced cucumber rounds or 10 Mary’s Crackers
• 1 ounce light cream cheese
• 1 tablespoon chopped chives
• 4 ounces smoked salmon
Colourful salad with 1 tablespoon balsamic vinaigrette
P.M. SNACK:
1 cup kale chips + ½ cup berries
DINNER:
Vegetable and Chicken/Tofu/Tempeh Stir-Fry – add lots of chopped greens: broccoli, spinach, collards, and/or bok choy.
