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Day 1
Pictured:Roast Salmon with Chimichurri Sauce
Shopping Tip: When buying a gluten-free bread, choose an option that is around 70 calories per slice. People with celiac disease or gluten-sensitivity should use oats that are labeled “gluten-free,” as oats are often cross-contaminated with wheat and barley.
Breakfast(343 calories)
• 3/4 cup gluten-free oats cooked in 1 1/2 cups water
• 1/2 cup raspberries
• 1 1/2 Tbsp. sliced almonds
• 1 tsp. drizzle of honey
Top oatmeal with raspberries, almonds and honey.
Lunch(373 calories)
Apple-Cheddar Cheese Toast
• 1 slice gluten-free bread
• 1/2 apple, sliced
• 1 1/2 oz. Cheddar cheese
Top bread with apple slices and cheese; toast until the cheese begins to melt.
• 2 cups mixed greens topped with 1 1/2 tsp. each red-wine vinegar and olive oil
Day 2
Pictured:Chickpea & Potato Hash
Lunch(377 calories)
Toaster-Oven Quesadillas
• 2 corn tortillas
• 1/4 cup shredded Cheddar cheese
• 1/4 medium avocado, mashed
• 1/2 medium bell pepper, sliced
• 1/4 cup salsa
• 2 Tbsp. sour cream
Cover half of each tortilla with cheese, avocado and bell pepper. Fold the tortillas in half and toast until the cheese begins to melt. Top with salsa, sour cream, and if desired, hot sauce.
Day 3
Pictured:Garlic Rosemary Smashed Potatoes
Lunch(362 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2 1/2 oz. chunk light tuna in water, drained
• 1/2 cup canned white beans, rinsed
• 1 cup veggies of your choice (try cucumbers & tomatoes)
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar & olive oil.
Meal Prep Tip:Make theWhite Bean Spread with Fennel & Carrot Slawtonight to have for lunch tomorrow. When shopping for gluten-free crackers, choose a brand with a high fiber content that provide 10% or more of the daily value for fiber.
Day 4
Pictured:Garlic Shrimp with Cilantro Spaghetti Squash
Breakfast(348 calories)
• 1 corn tortillas
• 2 scrambled eggs cooked in 1/4 tsp. olive or cooking spray (1-second spray)
• 1/4 avocado, diced
• 2 Tbsp. salsa
Top tortilla with eggs, avocado and salsa.
P.M. Snack(214 calories)
• 1/4 cup unsalted dry-roasted peanuts
Meal Prep Tip:Hard-boil an egg for tomorrow’s snack.
Day 5
Pictured:Cornbread-Topped Chili Casserole
Breakfast(344 calories)
• 3/4 cup gluten-free oats cooked in 3/4 cup each water and unsweetened almond milk
Top oatmeal with raspberries and almonds.
A.M. Snack(62 calories)
• 1 medium orange
Dinner(490 calories)
• 1 1/2 cupsCornbread-Topped Chili Casserole
Day 6
Pictured:Grilled Romaine with Avocado-Lime Dressing
Meal Prep Tip:Cook an extra 1/3 cup quinoa and 4 oz. of chicken tonight at dinner to have for lunch on Day 7.
Lunch(370 calories)
Leftovers
• 1 cupCornbread-Topped Chili Casseroletopped with 2 Tbsp. sour cream
Evening Snack(62 calories)
Day 7
Pictured:Gluten-Free Pretzels with Dark Chocolate & Peanut Butter
Breakfast(342 calories)
• 1 corn tortilla
• 2 scrambled eggs cooked in 1/4 tsp. olive oil or cooking spray (1-second spray)
Top tortilla with eggs, avocado, salsa and sour cream.
Lunch(372 calories)
Green Salad with Chicken & Quinoa
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 4 oz. cooked chicken, leftover from last night’s dinner
• 1/3 cup cooked quinoa, leftover from last night’s dinner
Combine ingredients and top with 1/2 Tbsp. each red-wine vinegar and olive oil.
Day 8
Pictured:Veggie Egg Salad
• 2/3 cup gluten-free oats cooked in 1 1/3 cup unsweetened almond milk
• 1 1/2 Tbsp. slivered almonds
A.M. Snack(214 calories)
Day 9
Pictured:Grilled Portobellos with Chopped Salad
Meal Prep Tip:Cook and extra 1/2 cup of beans and 1 cup of veggies tonight at dinner to have on Day 11.
Lunch(401 calories)
• 1 servingGrilled Portobellos with Chopped Salad
• 2 cups mixed greens topped with 1/2 Tbsp. each olive oil & balsamic vinegar
Dinner(519 calories)
Black Bean & Quinoa Bowl
• 3/4 cup cooked quinoa
• 1/2 cup cooked black beans
• 2 cup veggies of your choice (try peppers & onions), cooked in 1/2 Tbsp. olive oil seasoned with 1/4 tsp. ground cumin and a pinch each of salt and pepper
• 3 Tbsp. Cheddar cheese
Combine quinoa, beans and veggies together and top with salsa, cheese and avocado. Garnish with a lime wedge.
Day 10
Day 11
Pictured:Seared Chicken with Mango Salsa & Spaghetti Squash
Lunch(396 calories)
Taco Salad
• 2 cups greens, such as romaine lettuce
• 1/2 cup leftover black beans from dinner on Day 9
• 1 cup leftover veggies from dinner on Day 9
• 2 Tbsp. shredded Cheddar cheese
• 1 corn tortilla on the side
Combine lettuce, beans and veggies together and top with avocado, salsa, cheese & sour cream. Serve with the corn tortilla and garnish with a lime wedge.
Evening Snack(85 calories)
• 1 servingGluten-Free Pretzels with Dark Chocolate & Peanut Butter
Day 12
Pictured:Bell Pepper, Bok Choy & Pork Stir-Fry
A.M. Snack(50 calories)
• 2 medium carrots
Day 13
Pictured:Sweet Potato with Warm Black Bean Salad
Lunch(368 calories)
• 1 1/2 cupsBell Pepper, Bok Choy & Pork Stir-Fry
• 1/3 cup cooked rice
Day 14
Pictured:Peanut Chicken Cabbage Wraps
• 2 scrambled eggs, cooked in 1/4 tsp. olive oil or cooking spray (1-second spray)
• 1 Tbsp. salsa
Top tortillas with eggs, avocado and salsa.
A.M. Snack(155 calories)
• 3 Tbsp. unsalted dry-roasted almonds
• 2 cups mixed greens topped with 1/2 Tbsp. each red-wine vinegar and olive oil
Note:This meal plan is controlled for calories, sodium, fiber, niacin, folate and vitamin B12. If a particular nutrient is of concern, consider speaking with your health-care provider about supplementation or altering this meal plan to better suit your individual nutrition needs.
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