2000 Calorie Gluten Free Dairy Free

Seven days of gluten free ~ dairy free living.

Please ensure that all ingredients are gluten free ~ dairy free!


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Monday

Health Rating

Breakfast

Soy milk will provide protein. Look for Westsoy.

Snack 1

Mary's Organic Crackers, gluten-free

13 cracker(s)

Peanut butter, natural

1 tbsp

Apple

1 medium

Lunch

My vision here is the "Sauced" (the restaurant downtown) Loaded Sweet Potato. You can add baked beans or another variety and BBQ sauce. This will add about 100 +/- calories

Green onion, scallion, ramp

1.50 tsp

Jalapeno peppers, sliced, canned

0.50 oz

Sweet potato

1 large potato

Snack 1

Black olives

8 large

Celery

2 large stalk(s)

Baby carrots

6 medium

Dinner

Serve as a bowl or with corn tortillas. Add salsa, gaucamole, cilantro, lime, etc.

Brown rice, long-grain, cooked

0.67 cup

Black olives

4 large

Avocado

0.12 avocado(s)

Snack

Almonds, toasted

12 almond

Mixed berries

1 cup

Tuesday

Health Rating

Breakfast

Snack 1

Tangerine (mandarin), raw

2 small fruit (5.7cm dia)

Lunch

Snack 1

Roasted pine nut hummus, Sabra

1 oz

Mary's Organic Crackers, gluten-free

13 cracker(s)

Cucumber, peeled

0.25 medium

Red bell pepper

3 small pepper(s)

Dinner

Pack lunch at dinner clean up. If 2 lunches required, make 1.5 times recipe.

Quinoa, cooked

0.33 cup

Wednesday

Health Rating

Breakfast

Snack 1

Celery

2 medium stalk(s)

Almond butter

1 tbsp

Mary's Organic Crackers, gluten-free

13 cracker(s)

Lunch

Can be built as a salad even with the quinoa. Dress right before serving.

Quinoa, cooked

0.67 cup

Snack 1

Green grape

15 fruit

Dinner

I like the fresh stir fry blend at Trader Joe's. I'm sure there are other options too.

Stir-fry vegetable mix

1 cup

Brown rice, long-grain, cooked

0.33 cup

Thursday

Health Rating

Breakfast

Snack 1

Apple

1 medium

Snacks, trail mix, regular

1 oz

Lunch

Stir-fry vegetable mix

1 cup

Brown rice, long-grain, cooked

0.33 cup

Snack 1

Celery

6 small stalk(s)

Mary's Organic Crackers, gluten-free

13 cracker(s)

Baby carrots

6 medium

Roasted pine nut hummus, Sabra

1 oz

Snack

Strawberries

6 cup whole

Dark chocolate

1 oz

Friday

Health Rating

Breakfast

Snack 1

Sweet cherry, raw

12 fruit

Dinner

Broccoli florets

0.50 cup

Greek salad dressing (vinaigrette)

1.50 tsp

Snack

Blueberries

1 cup

Almonds, toasted

12 almond

Saturday

Health Rating

Lunch

Add your favorite dressing. Chicken and broccoli can be added to salad.

Green goddess salad dressing, regular

1 tbsp

Broccoli florets

0.50 cup

Snack 1

Red bell pepper

3 small pepper(s)

Roasted pine nut hummus, Sabra

1 oz

Baby carrots

6 medium

Mary's Organic Crackers, gluten-free

13 cracker(s)

Sunday

Health Rating

Breakfast

Strawberries

1 cup halves

Snack 1

Celery

2 medium stalk(s)

Almond butter

1 tbsp

Mary's Organic Crackers, gluten-free

13 cracker(s)

Lunch

Add your favorite dressing. Tri Tip and asparagus can be added to salad.

Italian salad dressing (vinaigrette)

1 tbsp

Snack 1

Tangerine (mandarin), raw

2 small fruit (5.7cm dia)

Dinner

GF pasta can be used instead of the spaghetti squash

Snack

Blackberries

0.50 cup

Dark chocolate

1 oz


Diana Price, MS, RDN, CLT
Diana Price, MS, RDN, CLT

As a Registered Dietitian-Nutritionist (RDN) with a Master’s in Human Nutrition and Functional Medicine, my approach is evidence based and tackles the root problem.  I have real-life experience with dietary challenges including a lifelong commitment to a gluten free diet as a result of Celiac disease.


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Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada