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Shopping Tips:Choose a gluten-free bread that is around 70 calories per slice. When shopping for gluten-free crackers, choose ones with a high fiber content that provide 10% or more of the daily value for fiber. 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.
Watch How to Make Peanut-Chicken Cabbage Wraps
Day 1:
Breakfast(440 calories)
• 1 cup gluten-free oats cooked in 2 cups water
• 1/2 cup raspberries
• 2 Tbsp. sliced almonds
• 1 tsp. drizzle of honey
Cook oats and top with raspberries, almonds and honey.
Lunch(496 calories)
Apple-Cheddar Cheese Toast
• 2 slices gluten-free bread
• 1 medium apple, sliced
• 4 Tbsp. shredded Cheddar cheese
Top bread with apple slices and cheese; toast until the cheese begins to melt.
• 2 cups mixed greens topped with 1 Tbsp. each red-wine vinegar and olive oil
Day 2:
Lunch(480 calories)
Toaster-Oven Quesadillas
• 2 corn tortillas
• 1/4 cup shredded Cheddar cheese
• 1/2 medium avocado, mashed
• 1/2 medium bell pepper, sliced
• 1/4 cup salsa
• 3 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.
Evening Snack(156 calories)
• 1 oz. dark chocolate
Day 3:
Lunch(456 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.
• 1 medium apple
Meal Prep Tip:Make theWhite Bean Spread with Fennel & Carrot Slawtonight to have for lunch tomorrow.
Day 4:
Breakfast(438 calories)
• 2 scrambled eggs cooked in 1/4 tsp. olive or cooking spray (1-second spray)
• 1/2 avocado, diced
Top tortillas with eggs, avocado and salsa.
Evening Snack(101 calories)
• 2 Tbsp. dark chocolate chips
Meal Prep Tip:Hard-boil an egg for tomorrow’s snack.
Day 5:
Breakfast(432 calories)
• 1 cup gluten-free oats cooked in 1 cup each water and unsweetened almond milk
• 1 1/2 Tbsp. sliced almonds
Cook oats and top with raspberries and almonds
Dinner(652 calories)
• 2 cupsCornbread-Topped Chili Casserole
Day 6:
Meal Prep Tip:Cook an extra 1/2 cup of quinoa and 4 oz. of chicken tonight at dinner to have for lunch on Day 7.
Lunch(490 calories)
Leftovers
• 1 1/2 cupsCornbread-Topped Chili Casserole
Evening Snack(62 calories)
• 1 medium orange
Day 7:
Breakfast(422 calories)
• 1 corn tortilla
• 2 scrambled eggs cooked in 1/4 tsp. olive oil or cooking spray (1-second spray)
• 2 Tbsp. salsa
• 2 Tbsp. sour cream
Top tortilla with eggs, avocado, salsa and sour cream.
Lunch(498 calories)
Green Salad with Chicken & Quinoa
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 4 oz. cooked chicken, leftover from last night’s dinner
• 1/2 cup cooked quinoa, leftover from last night’s dinner
• 1 Tbsp. feta cheese
Combine ingredients and top with 1/2 Tbsp. each red-wine vinegar and olive oil.
Day 8:
Breakfast(451 calories)
• 1 cup gluten-free oats cooked in 2 cups unsweetened almond milk
• 1 Tbsp. slivered almonds
A.M. Snack(214 calories)
• 1/4 cup unsalted dry-roasted peanuts
Day 9:
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(471 calories)
• 1 servingGrilled Portobellos with Chopped Salad
• 2 cups mixed greens topped with 1 Tbsp. each olive oil & balsamic vinegar
Dinner(656 calories)
Black Bean & Quinoa Bowl
• 1 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:
A.M. Snack(206 calories)
• 1/4 cup unsalted, dry-roasted almonds
Day 11:
Lunch(477 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:
Evening Snack(84 calories)
• 2 kiwis
Day 13:
Lunch(459 calories)
• 1 1/2 cupsBell Pepper, Bok Choy & Pork Stir-Fry
• 3/4 cup cooked rice
Dinner(559 calories)
• 1 servingSweet Potato with Warm Black Bean Salad
• 1/2 green bell pepper, sliced
• 1/4 cup grated carrot
• 3 Tbsp. chopped red onion
Combine salad ingredients and top with 1 Tbsp. each balsamic vinegar & olive oil.
Day 14:
Breakfast(434 calories)
• 2 scrambled eggs, cooked in 1/4 tsp. olive oil or cooking spray (1-second spray)
• 1/4 cup unsalted dry-roasted almonds
• 4 tbsp. shredded Cheddar cheese
• 2 cups mixed greens topped with 1/2 Tbsp. each red-wine vinegar and olive oil
Dinner(641 calories)
• 4Peanut Chicken Cabbage Wraps
• 3/4 cups cooked quinoa seasoned with freshly ground pepper
• 1 servingBroiled Mangoto enjoy after dinner
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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