Grain Free for Beginners


Composed by: Chantelle Marie Swayne

Nutritional Details

An easy transition into grain free eating with minimal prep times, pizza, and dessert included!


Monday

Health Rating

Breakfast

12 min
Cashew, Fig and Vanilla Toasted Coconut Granola

Almond milk, unsweetened, Blue Diamond

8 oz

Lunch

15 min
Kale, Beet, Apple and Walnut Salad

Chicken breast, boneless, skinless, grilled

1 chicken breast

Dinner

6 h 5 min
Spiced Pumpkin, Apple, and Lime Crockpot Soup

Snack 1

23 min
Vanilla Maple Coconut Cakes

Tuesday

Health Rating

Breakfast

6 min
Grain Free Banana Pancakes
45 min
Simple Cinnamon Fried Apples

Lunch

6 h 5 min
Spiced Pumpkin, Apple, and Lime Crockpot Soup

Dinner

30 min
Easy One-Pan Spicy Italian Sausage “Pizza”

Carrots

1 cup sliced

Zucchini

1 cup slices

Snack 1

6 h 10 min
3-Ingredient Dark Chocolate Ice Cream

Wednesday

Health Rating

Breakfast

3 min
Coco-Berry Smoothie

Lunch

30 min
Easy One-Pan Spicy Italian Sausage “Pizza”

Carrots

1 cup sliced

Zucchini

1 cup slices

Snack 1

1 h 35 min
Simply Cinnamon Apple Chips

Dinner

30 min
Easy Baked Salmon with Green Beans and Pesto

Thursday

Health Rating

Breakfast

12 min
Cashew, Fig and Vanilla Toasted Coconut Granola

Almond milk, unsweetened, Blue Diamond

8 oz

Lunch

15 min
Pumpkin, Chorizo, and Chickpea Salad

Snack 1

45 min
Simple Cinnamon Fried Apples

Yoso Vanilla Coconut Yogurt

0.75 cup

Dinner

10 min
Strawberry Salad with Orange Balsamic Dressing

Chicken breast, boneless, skinless, grilled

1 chicken breast

Egg, hard boiled

2 large egg

Friday

Health Rating

Breakfast

10 min
Berry Easy No-Churn Ice-Cream

Snack 1

23 min
Vanilla Maple Coconut Cakes

Lunch

10 min
Strawberry Salad with Orange Balsamic Dressing

Egg

2 large egg

Dinner

40 min
Cauliflower Pizza Crust

Basil pesto

1 tbsp

Arugula

0.50 cup

Goat feta cheese

0.25 cup, crumbled

Kalamata olives

6 olive(s)

Saturday

Health Rating

Breakfast

45 min
Simple Cinnamon Fried Apples
15 min
Sweet Potato Pancakes

Lunch

15 min
Kale, Beet, Apple and Walnut Salad

Chicken breast, boneless, skinless, grilled

1 chicken breast

Dinner

30 min
Easy Baked Salmon with Green Beans and Pesto

Snack 1

6 h 10 min
3-Ingredient Dark Chocolate Ice Cream

Sunday

Health Rating

Breakfast

12 min
Cashew, Fig and Vanilla Toasted Coconut Granola

Almond milk, unsweetened, Blue Diamond

8 oz

Lunch

25 min
Cajun Chicken Crispers
10 min
Easy Paleo Vinegar Slaw

Sweet potato chips

0.50 cup

Dinner

15 min
Pumpkin, Chorizo, and Chickpea Salad

Snack 1

45 min
Simple Cinnamon Fried Apples

Yoso Vanilla Coconut Yogurt

0.75 cup


Meal Expert Image
Chantelle Marie Swayne
Mum, Personal Trainer (Pre/Postnatal), Nutrition and Diatetics Student | Creator of Paleo, Gluten Free, Whole 30, and Trim Healthy Mama Recipes and Meal Plans | Happy Healthy Holy Home
I really love good food and exercise—but I don’t want it to take over my life. I realise that for the busy mum there are more important things than exercise and eating healthy—and so my passion is for creating content aimed at improving and maintaining health without extremes or obsession. Keeping everything in balance is important to me, as I am sure it is important to you. I want to help you to see that: 1. You can eat well without starvation, 2. You don't have to spend your lifetime preparing food in the kitchen, 3. Healthy food can be delicious, and 4. You can be healthy and still enjoy your favourite foods once in a while. Life isn’t supposed to be stressful, restrictive, or joyless—and that includes our journey to health. By making a few small adjustments to our pantry, fridge, schedule, and mindset, eating well is easy and can become something we simply do automatically. Here's to a healthier, happier life with everything in balance! Yours in Health and Fitness, Chantelle Marie Swayne | C R E D E N T I A L S Fitness Instructor and Weight Management Consultant since 2007 Certified Personal Trainer (2010) Advanced Kettlebell Instruction (2011) Diploma of Bible Studies (2014) Pre and Postnatal Instructor (November 2016) Diploma of Nutrition and Dietetics (July 2017) | M Y J O U R N E Y My love of healthy food and fitness started almost 10 years ago when I was 18. I had begun working out at a woman’s gym for the first time in my life. Having always had struggles with my weight, I had never made the link between the quality of the food I ate and my health. After a month of working out diligently, I walked in and asked why I hadn’t lost weight – while holding a king-sized Snickers bar. Would you believe it? I was literally that ignorant when it came to my health. I learnt that day that it mattered what I put in my mouth, and decided to pursue health and fitness as a career. Since I began in Health and Fitness, I have worked for the better part of ten years in the fitness industry, helping 100’s of women (and a few men) along on their journey to better health. Since starting my own family (and encountering all the challenges of pregnancy and early postpartum for myself), I've become particularly passionate about helping mums and their families. I have learnt (and continue to learn) so much about the body and how to fuel it - and I just love to share what I have learnt with others!

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