Gluten-Free Dairy Free Menu ( 7/8/25 )


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Monday

Health Highlights

Breakfast

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Berry Smoothie Bowl
10 min
Berry Smoothie Bowl

Snack

Strawberries

1 cup slices
Higher Harvest by H‑E‑B Dairy Free Protein Yogurt – Unsweetened Plain

Higher Harvest by H‑E‑B Dairy Free Protein Yogurt – Unsweetened Plain

1 6 oz
BetterBody Foods Monk Fruit Blend Zero Calorie Sweetener

BetterBody Foods Monk Fruit Blend Zero Calorie Sweetener

1 tsp

Lunch

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15-Minute Meal Prep Chicken & Rice Bowls
15 min
15-Minute Meal Prep Chicken & Rice Bowls

Snack 1

HEB Organics Pumpkin Seeds

HEB Organics Pumpkin Seeds

0.25 cup

Dinner

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Healthy Lettuce Wraps
15 min
Healthy Lettuce Wraps

Chickpeas, canned, low sodium

0.33 cup

Tuesday

Health Highlights

Breakfast

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Blueberry Chia Pudding
15 min
Blueberry Chia Pudding
OWYN Pro Elite 32G Plant Protein Chocolate, 12oz

OWYN Pro Elite 32G Plant Protein Chocolate, 12oz

1 12 fl oz

Snack

Mamma Chia Chia Squeeze Organic Blackberry Bliss Vitality Snack

Mamma Chia Chia Squeeze Organic Blackberry Bliss Vitality Snack

1 1 Pouch

Blackberries

1 cup

Lunch

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Steak Burrito Bowl Recipe
25 min
Steak Burrito Bowl Recipe
HEB Frozen Riced Veggie Original Cauliflower Rice

HEB Frozen Riced Veggie Original Cauliflower Rice

100 gm

Snack 1

Central Market Blue Corn Tortilla Chips

1 oz
Wholly Guacamole Chunky Avocado Minis Snack Packs

Wholly Guacamole Chunky Avocado Minis Snack Packs

1 1 mini cup

Dinner

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Pizza Zucchini Boats
1 h
Pizza Zucchini Boats
Alexa Sweet Potatoes Fries

Alexa Sweet Potatoes Fries

1 3 oz

Wednesday

Health Highlights

Breakfast

Central Market Pasture Raised Large Brown Eggs

Central Market Pasture Raised Large Brown Eggs

2 1 egg
Schar Gluten Free Artisan Baker Multigrain Sliced Bread

Schar Gluten Free Artisan Baker Multigrain Sliced Bread

0.50 2 slices
Hill Country Fare Liquid Egg White

Hill Country Fare Liquid Egg White

4 3 tbsp
or 130-160 grams of egg whites to equal 30g protein per meal

Avocado

0.25 cup

Blueberries

0.50 cup

Lunch

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15-Minute Meal Prep Chicken & Rice Bowls
15 min
15-Minute Meal Prep Chicken & Rice Bowls

Snack 1

Lesser Evil Organic Himalayan Gold Popcorn

Lesser Evil Organic Himalayan Gold Popcorn

1 3 cups

Walnuts

0.25 cup

Dinner

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One-Pan Roasted Salmon and Veggies
40 min
One-Pan Roasted Salmon and Veggies

Thursday

Health Highlights

Breakfast

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Scrambled Egg Wraps
15 min
Scrambled Egg Wraps
Applegate Naturals® Savory Turkey Breakfast Sausage

Applegate Naturals® Savory Turkey Breakfast Sausage

1 3 links

Snack

Lesser Evil Organic Himalayan Gold Popcorn

Lesser Evil Organic Himalayan Gold Popcorn

1 3 cups
Turkey Jalapeno CHOMP

Turkey Jalapeno CHOMP

1 1 STICK

Lunch

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Turkey & Cauliflower Stuffed Bell Peppers
45 min
Turkey & Cauliflower Stuffed Bell Peppers

Crunchmaster Multi-Seed Original Crackers

1 oz

Snack 1

H-E-B Blueberry Almond Milk Yogurt

H-E-B Blueberry Almond Milk Yogurt

1 1 container
Bear Naked Granola Honey Almond

Bear Naked Granola Honey Almond

1 1/4 cup

Dinner

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Herb-a-licious Salad with Grilled Chicken
35 min
Herb-a-licious Salad with Grilled Chicken

Friday

Health Highlights

Breakfast

Applegate Naturals Hickory Smoked Uncured Turkey Bacon

Applegate Naturals Hickory Smoked Uncured Turkey Bacon

2 1 pan fried slice
Carbonaut Seeded Gluten Gluten Free Bread

Carbonaut Seeded Gluten Gluten Free Bread

1 slice
Wholly Guacamole Chunky Avocado Minis Snack Packs

Wholly Guacamole Chunky Avocado Minis Snack Packs

1 1 mini cup
The ingredients in this recipe were replaced, please, modify its title and instructions
Scrambled Egg Wraps
15 min
Scrambled Egg Wraps

Snack

Almond butter

Almond butter

2 tbsp

Strawberries

8 large (3.5cm dia)

Lunch

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Vegetarian Thai Fried Quinoa
35 min
Vegetarian Thai Fried Quinoa

Snack 1

No Cow Dairy-Free 21g Protein Bar - Chunky Peanut Butter

No Cow Dairy-Free 21g Protein Bar - Chunky Peanut Butter

1 1 BAR

Dinner

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Power Tacos Lettuce Wraps
25 min
Power Tacos Lettuce Wraps
Pictsweet Vegetables For Roasting Sweet Potatoes Red Potatoes Carrots & Butternut Squash

Pictsweet Vegetables For Roasting Sweet Potatoes Red Potatoes Carrots & Butternut Squash

1 3/4 cup
Central Market Organics Low Sodium Black Beans

Central Market Organics Low Sodium Black Beans

1 1/2 cup

Saturday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Berry Smoothie Bowl
10 min
Berry Smoothie Bowl

Lunch

The ingredients in this recipe were replaced, please, modify its title and instructions
15-Minute Meal Prep Chicken & Rice Bowls
15 min
15-Minute Meal Prep Chicken & Rice Bowls

Snack 1

Lesser Evil Organic Himalayan Gold Popcorn

Lesser Evil Organic Himalayan Gold Popcorn

1 3 cups
HEB Organics Pumpkin Seeds

HEB Organics Pumpkin Seeds

0.25 cup

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Baked Salmon with Lemon and Thyme
25 min
Baked Salmon with Lemon and Thyme
The ingredients in this recipe were replaced, please, modify its title and instructions
Anne's Black Bean Quinoa Salad
30 min
Anne's Black Bean Quinoa Salad

Sunday

Health Highlights

Breakfast

The ingredients in this recipe were replaced, please, modify its title and instructions
Baked Eggs Skillet With Red Peppers and Onions
20 min
Baked Eggs Skillet With Red Peppers and Onions
Hill Country Fare Liquid Egg White

Hill Country Fare Liquid Egg White

3 3 tbsp

Snack

HEB Chocolate Hummus

HEB Chocolate Hummus

2 tbsp (s)

Rice cakes, crackers (include mini rice cakes)

2 cake

Lunch

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Easy Chicken & Kale Vegetable Soup
55 min
Easy Chicken & Kale Vegetable Soup

Snack 1

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Almond Butter Energy Balls
1 h 15 min
Almond Butter Energy Balls

Dinner

The ingredients in this recipe were replaced, please, modify its title and instructions
Black Bean Rice Bowl with Carrots and Avocado
15 min
Black Bean Rice Bowl with Carrots and Avocado
Meal Simple by H‑E‑B White Meat Shredded Rotisserie Chicken - Large (Sold Cold)

Meal Simple by H‑E‑B White Meat Shredded Rotisserie Chicken - Large (Sold Cold)

4 oz

Misc. Snacks

Wasa Original Gluten Free Swedish Style Crispbread Crackers

Wasa Original Gluten Free Swedish Style Crispbread Crackers

1 1 slice
Kite Hill Almond Milk Chive Cream Cheese

Kite Hill Almond Milk Chive Cream Cheese

1 2 tbsp


Stephanie Cowart, RD, LD
Stephanie Cowart, RD, LD
Registered Dietitian, Licensed Dietitian

Bio: Stephanie’s nutrition practice focuses on a realistic, individualized, and balanced approach to healthful eating. She promotes a whole foods first-approach to eating backed by science. She hopes to help her patients feel confident in their eating choices while still maintaining the joy of eating. Stephanie has experience with food allergies and sensitivities, GI disorders, diabetes, recipe development, and meal planning.

School: Bachelor of Science in Nutritional Sciences and Dietetics, 2020, Texas Christian University


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