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

Apple

1 medium

Peanut butter, natural

1 tbsp

Mary's Organic Crackers, gluten-free

13 cracker(s)

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

Sweet potato

1 large potato

Jalapeno peppers, sliced, canned

0.50 oz

Green onion, scallion, ramp

1.50 tsp

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.

Avocado

0.12 avocado(s)

Brown rice, long-grain, cooked

0.67 cup

Black olives

4 large

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)

Red bell pepper

3 small pepper(s)

Cucumber, peeled

0.25 medium

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)

Mary's Organic Crackers, gluten-free

13 cracker(s)

Almond butter

1 tbsp

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.

Brown rice, long-grain, cooked

0.33 cup

Stir-fry vegetable mix

1 cup

Thursday

Health Rating

Breakfast

Snack 1

Snacks, trail mix, regular

1 oz

Apple

1 medium

Lunch

Stir-fry vegetable mix

1 cup

Brown rice, long-grain, cooked

0.33 cup

Snack 1

Mary's Organic Crackers, gluten-free

13 cracker(s)

Celery

6 small stalk(s)

Roasted pine nut hummus, Sabra

1 oz

Baby carrots

6 medium

Snack

Dark chocolate

1 oz

Strawberries

6 cup whole

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

Almonds, toasted

12 almond

Blueberries

1 cup

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)

Baby carrots

6 medium

Mary's Organic Crackers, gluten-free

13 cracker(s)

Roasted pine nut hummus, Sabra

1 oz

Sunday

Health Rating

Breakfast

Strawberries

1 cup halves

Snack 1

Almond butter

1 tbsp

Celery

2 medium stalk(s)

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