GF7-The 7-Day Gluten-Free Meal Plan – Day 1

Welcome to day 1 of GF7 – The 7-Day Gluten-Free Meal Plan!

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GF7 – The 7-Day Gluten-Free Meal Plan – Recipes – Day 1

Day 1 Breakfast – Egg and Cheese Soft Taco

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  Egg and Cheese Soft Taco

• DAY 1 – BREAKFAST

Servings	Prep Time	Cook Time
4 People	3 Minutes	3 Minutes

Ingredients 4 Large Eggs 4 Gluten-Free Soft Tacos 4 TB Tomato Salsa 4 TB Sliced Black Olives 8 TB Taco Blend Salt and Pepper to Taste Shredded Cheese to Taste

Instructions

1. Crack eggs into a medium nonstick skillet. Sprinkle with salt and pepper and cook over medium heat. Cook until the egg is just beginning to set but still runny, about 1 minute.
2. Sprinkle cheese over the egg, cover and turn off the heat for 1 minute.
3. Warm the gluten-free soft taco and scoop 1/4 of the egg and 2 tbsp of the cheese mixture onto the taco. Top with 1 tbsp of salsa and 1 tbsp of black olives.

Tips or Substitution:

To makes this recipe egg and dairy free simply substitute the eggs for 2 oz. cubed tofu or cooked cubed sweet potato. You can omit the cheese or substitute a non-dairy cheese.

Why it Works:

Eggs – the perfect protein, full of all the amino acids needed for energy

Cheese – cheese is also a source of protein

Gluten-free soft taco or tortilla – Many of us have gluten-sensitivities so going gluten-free will give your body a break so you can have more energy

Tomatoes – help protect against cancer and against oxidative stress

Olives a wonderful healthy fat that lowers cholesterol and blood pressure

Day 1 Lunch – Buffalo Chicken Bites

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  Buffalo Chicken Bites

• DAY 1 – LUNCH

Servings	Prep Time	Cook Time
4 People	15 Minutes	20 Minutes

Ingredients 16 oz. Boneless Skinless Chicken Thighs 2 large eggs, beaten 2 cups gluten-free breadcrumbs 2 tsp. garlic powder 2 tsp. paprika 2 tsp. butter, melted Blue cheese dressing to taste Salt and pepper to taste 1 cup hot sauce Celery and carrot sticks

Instructions

1. Preheat the oven to 400 deg. F. Line a baking sheet with parchment paper.
2. Cut the chicken into bite-size pieces, season with salt and pepper and set aside.
3. In a small bowl combine hot sauce and eggs. In another bowl combine breadcrumbs, garlic powder and paprika.
4. Dip chicken pieces into hot sauce mixture then dredge in breadcrumb mixture and place on prepared baking sheet. Drizzle with the melted butter and bake until crispy and browned, turning once, about 20 minutes. Serve with the dressing and celery/carrot sticks.

Tips or Substitution:

To make this recipe dairy free, substitute coconut or olive oil for the butter and use non dairy Blue Cheese Dressing.

Why it works:

Chicken – a healthier protein option than red meat. Protein at every meal is important for people with low energy

Egg – eggs are one of the largest sources of phosphytidylcholine, which can help with your brain function

Paprika – has a high percentage of vitamin A – which is an important vitamin for your immune system. When you aren’t fighting off a cold, you have more energy!

Day 1 Dinner – Crispy Chicken Nuggets

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  Crispy Chicken Nuggets

• DAY 1 – DINNER

Servings	Prep Time	Cook Time
4 People	10 Minutes	20 Minutes

Ingredients 1 lb chicken breast 1/4 cup mayonnaise 1 cup instant potato flakes

Instructions

1. Pre-heat oven to 400°F.

2. Cut chicken breasts into “nuggets”

3. Rinse and dry nuggets

4. Put in bowl and coat with mayo

5. Put potato flakes in different bowl and coat nuggets

6. Place nuggets on baking sheet and put into oven for about 20 minutes or until done, flipping once to brown evenly

7. Enjoy!

Day 1 Dinner – Sweet Potato Fries

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  Sweet Potato Fries

• DAY 1 – DINNER

Servings	Prep Time	Cook Time
4 People	20 Minutes	20 Minutes

Ingredients 2 medium sweet potatoes peeled and sliced evenly and thinly 1 tablespoon olive oil 1 teaspoon salt 1 teaspoon cajun spice

Instructions

1. Preheat oven to 325 degrees and lightly oil 2 baking sheets.
2. Toss the sweet potatoes in a bowl with olive oil and seasonings.
3. Place the sweet potatoes on the baking sheets and bake for 12-14 minutes, turn over and bake for an additional 6-8 minutes or until the sweet potatoes are crisp

Tips or Substitution:

To make this recipe egg free, substitute Vegan Mayo for the regular mayo.

Why it works:

Chicken – a great source of protein, which is used to make enzymes needed for digestion and metabolism

Mayonnaise – choosing a light or olive oil based version will be a healthier option

Sweet Potatoes – is a healthy carb and a good source of fibre to keep you fuller longer

Day 1 Snack – Walnut Cake with Honey and Yogurt

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  Walnut Cake With Honey and Yogurt

• DAY 1 – SNACK

Servings	Prep Time	Cook Time
8 People	20 Minutes	40 Minutes

Ingredients 1 1/2 cups walnut pieces 1 cup purchased or homemade gluten-free flour blend* 1/4 tsp salt 1 1/2 tsp gluten-free baking powder 1/2 tsp cinnamon 3/4 cup unsalted butter, softened 1/2 cup honey 1/4 cup granulated sugar 3 large eggs 1 tsp vanilla To serve: Honey, plain Greek yogurt and chopped walnuts

Instructions

1. Preheat the oven to 350 deg. F. Butter and flour a 9-inch round cake pan. Line the bottom with a circle of parchment paper.
2. In the bowl of a food processor fitted with a blade, combine the walnut pieces and 1/2 cup of the flour blend, and process until very finely ground. Add the remaining flour blend, baking powder, salt and cinnamon, and pluse a few times to combine.
3. In a medium bowl, using an electric mixer, beat together the butter, honey and sugar until light and fluffy, 2-3 minutes. Beat in the eggs one at a time. Beat in vanilla. Add the flour and nut mixture in two batches, beating on high until the dry ingredients are well incorporated, 2-3 minutes. Spread batter in prepared cake pan and bake until a toothpick inserted in the middle comes out clean, 35-40 minutes. Transfer to a rack to cool for 10 minutes, then invert and remove the paper. Place on cake pan.
4. When ready to serve cut into wedges and top with a drizzle of honey, dollop of yogurt and drizzle the walnut honey mixture over.
5. *Gluten-Free Flour Blend: Combine 2 cups rice flower, 2/3 cups potato starch, 1/3 cup tapioca flour and 1 teaspoon xanthan gum. Store in container with tight-fitting lid, stir before using. Makes 3 cups.

 

Tips or Substitution:

To make this recipe dairy, egg or nut free simply substitute:

Coconut Oil for the Butter

¼ Cup blended tofu, 1/3 cup fruit sauce (apple, pear, date) or 1 tablespoon ground flax seed mixed with 3 tablespoons water per egg.

Substitute 1 ½ cups seeds (pumpkin, sunflower) or 1 Cup of pureed pumpkin or sweet potatoes and ½ cup of seeds.

Why it works:

Walnuts – a great source of omega 3 fatty acids which can help boost your mood. When you feel better, you have more energy!

Cinnamon – is a great natural blood sugar stabilizer

Honey – is a natural energy booster because it’s sugar!

Eggs – the perfect protein to get you through your day

Yogurt – that contains live active cultures helps maintain normal intestinal microflora so you can digest your foods better

Bonus – Bread Machine Gluten-Free Bread

This is a great bread to make at the beginning of the week, you can use it all week for toast or sandwiches.

Shopping List 

Veggies:

Celery – 4 stalks
Carrots – 2 large
Sweet Potatoes – 2

Proteins:

Eggs – 9
Boneless chicken thighs – 16oz
Chicken breasts – 1lb

Dairy:

Taco blend shredded cheese – 8 tbsp
Butter – 1 cup
Plain Greek Yogurt – 1 cup

Breads & Baking Needs

Gluten-free soft taco – 4
Gluten-free breadcrumbs – 2 cups
Gluten-free flour blend – 1 cup
Gluten-free baking powder – 1.5 tsp
Sugar – 1/4 cup
Vanilla – 1tsp

Dried Herbs:

Salt
Pepper
Garlic powder – 2 tsp
Paprika – 2 tsp
Cajun spice – 1 tsp
Cinnamon – 1/2 tsp

Nuts/Seeds/Legumes:

Walnut pieces – 1.5cups

Grocery:

Salsa – 4tbsp
Black olives – 4 tbsp
Frank’s Hot Sauce – 1 cup
Blue cheese dressing
Mayonnaise – 1/4 cup
Instant potato flakes – 1 cup
Olive oil – 1 tbsp
Honey – 1/2 cup