Welcome to GF7 – The 7 Day Gluten Free Meal Plan!
First off I just wanted to say thanks for giving it a try, I promise you’ll love it and after the 7-days you’ll feel rejuvenated and be shocked at how easy it is to follow a professional meal plan.
This meal plan was created with the help of two professionals in the industry. All of the recipes were specifically made for this meal plan and were created by professional Chef Liz Scott. Chef Liz graduated from the prestigious French Culinary School in New York City. She is an award-winning chef and author of 7 books including: “The Idiot’s Guide to Digestive Health”.
The meal plan was put together by Dr. Whitney Young, ND. Dr. Young is a licensed Naturopathic Doctor and co-owner of “Rooted Naturopathic Clinic” which is located in Barrie, ON, Canada. Dr. Young suffers from gluten intolerance herself and has a passion to help others find relief through the natural and ancient healing arts.
DR. WHITNEY YOUNG
This is day 0 of the 7-day meal plan. On this day my goal is to get you prepared for the week. Below you’ll see the menu plan, prep-chart, pantry list and the shopping list. I know at first glance it may look overwhelming but just remember that many of the ingredients you should already have in the house. Also keep in mind that you need to go shopping and eat anyway so you might as well prepare in advance so as to make the week easier to follow.
In addition to the entire plan being gluten-free, I also like to throw in an additional benefit. When we created this meal plan I asked Dr. Young to create a meal plan that was not only gluten-free but that also helped people to regain their energy. Chronic fatigue and general tiredness is a common problem in most people. If you are a working mom with kids you know exactly what I mean. It can be hard to find the energy to cook after a long day of work.
So, in addition to saving you time and money you’re also going to enjoy a increase in energy through a meal plan that is not only gluten-free but also designed to boost your energy and rejuvenate your body.
Part of this plan was taken from our full series: “The Best 45-Day Gluten-Free Meal Plan”. In this plan you’ll find 6 full weeks worth of recipes, menu plans, shopping lists and everything you need to put your next 45-days of cooking on autopilot. In addition there is a secondary benefit that comes with each week such as: gluten-free cancer prevention, gluten-free anti-inflammatory and gluten-free detox. To get more information about this program simply click the banner below:
Let’s get started!
GF7 – 7 Day Gluten Free Menu Plan – Click to Enlarge
GF7 – 7 Day Gluten Free Prep-Chart – Click to Enlarge
GF7 – 7 Day Gluten Free Pantry List – Click to Enlarge
GF7 – 7 Day Gluten Free Shopping List – Click to Enlarge
Tips/Substitutions for Weight-loss on a Gluten Free Diet
By eliminating traditional products that contain gluten, which are mostly processed and refined, we set ourselves up for better health and our bodies are better able to regulate a healthy body weight and composition. By including more whole foods our bodies are able to digest food and absorb nutrients more efficiently and we feel full longer. If you want to lose weight on a gluten free diet, you can and still eat healthy food and not deprive yourself. By including some of the following tips into your lifestyle you can allow your body to maintain a healthy weight.
Reduce Refined and Processed Foods
Refined and processed foods are not nutrient dense, so we often over eat them in order to feel full.
Eat More Whole Foods
Whole foods are simply foods that look like what they did in nature. Eat whole fruits, vegetables and whole cuts of meats in addition to leafy. Whole foods are typically nutrient dense and often contain high amounts of dietary fiber which helps stabilize blood sugar levels and leaves us feeling full longer.
Eat Low Glycemic Foods
There are many popular diets that promote reducing or restricting carbohydrates,but by eating foods that have a low glycemic index we can still enjoy healthy carbs. The glycemic index refers to how a food affects blood sugar levels. Some foods will spike blood sugar, which leads to a crash and that makes us want to eat anything to make us feel better. By not eating products that contain gluten you are already greatly reducing high glycemic foods. Check out this list of common foods from Harvard.
Writing a meal plan helps you to shop and cook so you can make healthy food for yourself or your family. Meal plans can be as simple or complex as you want them to be. When you meal plan, you won’t be scrambling at the end of the day trying to figure out what to eat, when you are hungry.
Monitor the portion sizes of the foods that you are eating. Often when you transition to eating more nutrient dense whole foods you keep eating large portions, as that is what you are used to. By eating proper portions of nutrient dense foods, your body can regulate a healthy weight much more easily.
Being hydrated helps to relieve hunger and helps the body stay regular. Drink 6-8 glasses of water a day and reduce or eliminate sodas and energy drinks.
Cut Back on the Nuts
Nuts are great sources of protein and healthy fat, and they are practically a lifesaver on a gluten free diet. However if you are trying to lose weight, monitor your portions. Nuts are so tasty, it is easy to eat too many.
Use seaweed or leafy greens as a replacement for tortillas, bread and wraps.
Use sliced meat as a wrap for cheese and vegetables.
Use avocado or tofu as a base for puddings, dips, ice creams or sauces.
Use vegetables in place of pasta style noodles.
Use fruit and vegetable flours in place or in combination with gluten free flours.
Tips and Substitutions to Cooking Gluten Free on a Budget.
Gluten free baking mixes, and pre-made products can be really expensive. While many of those products can be very good, it can be difficult to fit them into your budget. You can eat and cook gluten-free and still not break the bank just by following these suggestions:
Make your own gluten-free breads, cakes, muffins and more.
Make your own gluten-free snacks and bars.
Buy pantry items in bulk.
Buy pantry items when they are on sale.
Include more plant based meals by trying gluten free vegan foods.
Eat less meat, and when you do eat meat buy larger inexpensive cuts of meat, that you can use for several recipes.
Use seasonal and readily available ingredients.
Buy frozen fruits and vegetables.
Include more potatoes, turnips, parsnips, squashes and pumpkin in your diet.
If a recipe calls for a small amount of an expensive ingredient, substitute it for something you have on hand or for a less expensive ingredient.
So there you have it. That’s basically an overview of what the plan looks like. I’ll send you an email each day with the link to the next day. On each day I’ll review what the meal plan for the day looks like plus you’ll get the recipes needed for that day.
Here’s what you need to do next:
1. Take a look at the pantry list. Make sure you have all the ingredients. If you are missing an ingredient you can substitute it or put it on your shopping list to pick up.
2. Take a look at the shopping list. Add any pantry list items that you are missing.
3. Go shopping!
Note: Here’s how to print off the content:
You can click on the image to enlarge it, then press (Ctrl + p) this will bring up the option to print whatever is showing on your screen. Not perfect but it works.
Keep an eye out for the next email. I’ll send you the link to day 1.
See you on day 1!