Welcome to day 3 of GF7 – The 7-Day Gluten-Free Meal Plan! To review, here’s what day 3 looks like (click to enlarge image):

 

 

GF7 – The 7-Day Gluten-Free Meal Plan – Recipes – Day 3

Day 3 Breakfast – Baked Fruit

• • 1
  • 2
  • 3
  • 4
  • 5
  Votes: 0Rating: 0You:

  Rate this recipe!

  Baked Fruit

• DAY 3 – BREAKFAST

Servings	Prep Time and Cook Time
4 People	25 Minutes

Ingredients 4 Cups assorted Fruit. Eg 2 apples, 2 peaches, 1 cup cherries. Fruits that work well are peaches, cherries, apricots, pears and apples. 2 Tablespoon butter, melted 2 teaspoon cinnamon 1 teaspoon ginger pinch of nutmeg

Instructions

1. Preheat the oven to 325 degrees, lightly oil a baking dish  
2. Place the fruit in a bowl and drizzle with melted butter and add seasonings.
3. Place in a baking dish and bake in the oven for 20-25 minutes

Why it works:

Apples – a great low-glycemic index fruit keeping your blood sugar stable

Peaches – has natural sugars which are helpful for energy

Cherries – are an excellent source of vitamin C and A. Both are important for your immune system

Cinnamon – helps stimulate the circulatory system to pump your blood around to deliver nutrients more effectively throughout your body

Ginger – helps relax and soothe the intestinal tract. Your tummy feels better, you feel better!

Nutmeg – has antibacterial properties to keep you healthy

 

 

Day 3 Lunch – Oriental Chicken Salad

• • 1
  • 2
  • 3
  • 4
  • 5
  Votes: 0Rating: 0You:

  Rate this recipe!

  Oriental Chicken Salad 

• DAY 3 – LUNCH

Servings	Prep Time
4 People	30 Minutes

Ingredients 4 grilled chicken breasts, cut into bite sized pieces 6 cups romaine lettuce, ripped into bite-sized pieces 1/2 cup sliced red onion 1/2 cup sliced red pepper 10 baby carrots, sliced lengthwise 2 tbs olive oil 2 tbs gluten-free tamari soy sauce 2 tbs white vinegar 1 tsp ginger 1 tsp pureed garlic 2 tsp granulated stevia

Instructions

1. Grill chicken and then cut into bite sized pieces
2. In a large bowl, combine the romaine lettuce, red onion, red pepper, and baby carrots. Place chicken over top. Toss.
3. In a smaller bowl, combine the olive oil, soy sauce, vinegar, ginger, garlic, and stevia.
4. Drizzle over top of salad, toss one more time and serve.

Why it works:

Chicken – a good source of protein to fuel your body

Romaine lettuce – is an excellent source of B1 and B2, needed to help fatigue

Onion – helps normalize blood pressure

Red pepper – has many more nutrients than green peppers

Carrots – have a huge amount of vitamin A, which is needed for adrenal and thyroid function

Ginger – helps eliminate intestinal gas and cramping

 

 

Day 3 Dinner –Beef Skewers with Peanut Satay

• • 1
  • 2
  • 3
  • 4
  • 5
  Votes: 0Rating: 0You:

  Rate this recipe!

  Beef Skewers with Peanut Satay 

• DAY 3 – DINNER

Servings	Prep Time	Cook Time

Ingredients 4 tbs reduced fat peanut butter 6 tbs gluten‑free tamari soy sauce 2 tsp agave nectar 2 tsp lemon juice 2 dashes Tabasco sauce 2 tbs hot water 2 – 8 oz. sirloin or tenderloin beef steaks, thinly sliced Salt and pepper to taste 1/2 tsp curry powder 1 small head butter leaf or Boston lettuce, core removed, leaves separated, washed and dried 1/2 bunch green onions, chopped

Instructions

1. Whisk together peanut butter, soy sauce, agave, lemon juice and Tabasco in a small bowl until smooth. Add the hot water to thin as desired. Set aside.
2. Thread beef slices onto metal skewers. Season with salt and pepper and sprinkle lightly with curry powder.
3. Heat an indoor or outdoor grill to high and brush lightly with oil. Grill skewered beef until edges are brown, about 2 minutes per side. Transfer to a heated platter.
4. Serve immediately with satay sauce, chopped green onions for sprinkling, and lettuce leaves for wrapping.

Tips or Substitute:

Cost Saver Tip: Use tofu, steamed cubed pumpkin or sweet potato in place of beef.

To make this nut free you can substitute for peanut satay.

Sesame Ginger Vinaigrette

 3-4 Tablespoons Gluten Free Aminos (Bragg or Coconut)

2 teaspoons minced ginger

½ teaspoon minced garlic

1 Tablespoon minced shallots

1 Tablespoon Sesame Oil

½ cup extra virgin olive oil

Combine all ingredients in the blender under combined.

 

Why it works:

Peanut butter – a source of protein to give you energy

Beef – is an excellent source of protein, B12 and B6, which all combat fatigue

Curry powder – is well-known for its anti-inflammatory properties to help with pain

Lettuce – is low calorie and has vitamin K, which is needed for bones

 

 

Day 3 Dinner – Baked Acorn Squash with Sesame Seeds

• • 1
  • 2
  • 3
  • 4
  • 5
  Votes: 0Rating: 0You:

  Rate this recipe!

  Baked Acorn Squash with Sesame Seeds

• DAY 3 – DINNER

Servings	Prep Time	Cook Time

Ingredients 1 medium acorn squash, halved lengthwise, seeds removed 1 tsp olive oil Salt and pepper to taste 1 tsp agave nectar 1 tbs sesame seeds

Instructions

1. Preheat the oven to 375 ° F Pour 1 cup of hot water in a 9- x 9- inch pan.
2. Place the halved squash flesh side down in the roasting pan and bake for 30 minutes. Using tongs turn over the squash halves and drizzle with the olive oil. Season with salt and pepper and return to the oven and bake for 10 minutes.
3. Drizzle the agave over the flesh of the squash and sprinkle the sesame seeds on top. Continue to bake for 10 minutes more or until the flesh is fork tender and the squash has begun to brown. Remove from the oven and serve immediately.

Why it works:

Acorn squash – has a protective effect against cancer and is a good source of B6

Agave nectar – is a natural sweetener to quickly boost your energy. Eating this with the fiber of the squash will help keep that energy longer

Sesame seeds – help stimulate blood circulation, which is a great energy booster

 

Day 3 Snack – Stuffed Celery

• • 1
  • 2
  • 3
  • 4
  • 5
  Votes: 0Rating: 0You:

  Rate this recipe!

  Stuffed Celery 

• DAY 3 – SNACK

Servings	Prep Time	Cook Time
4 People	10 Minutes	0

Ingredients 12 sticks of celery 8 tsp Almond butter 8 tbs Pumpkin seeds

Instructions

1. Enjoy a healthy morning snack before a workout.
2. Simply fill between the celery with almond butter and place pumpkin seeds on top.

Tip or Substitute:

To make this nut free, substitute the almond butter for sunflower, hemp or other seed butter.

 

Why it works:

Celery – lowers blood pressure and relieves joint pain

Almond butter – almonds are 20% protein and they also have potassium, magnesium, calcium, iron, zinc, and vitamin E

Pumpkin seeds – a great source of zinc needed for testosterone

 

SHOPPING LIST:

Veggies:

Apples – 2
Peaches – 2
Cherries – 1 cup
Romaine – 6 cups
Red onion – 1/2 cup
Red pepper – 1/2 cup
Baby Carrots – 10
Leaf lettuce – 1 head
Green onions – 1/2 bunch
Acorn squash – 1 medium
Celery – 12 sticks

Proteins:

Chicken breasts – 4
Sirloin/tenderloin beef steaks – 2-8oz

Dairy:

Butter – 2 tbsp

Breads & Baking Needs

Stevia – 2 tsp
Agave nectar – 3 tsp

Dried Herbs:

Salt Pepper Cinnamon – 2 tsp
Ginger – 1 tsp
Nutmeg – pinch
Curry powder – 1/2tsp

Fresh Herbs:

Ginger – 1 tsp
Garlic – 1 tsp

Nuts/Seeds/Legumes:

Peanut butter – 4 tbsp
Sesame seeds – 1 tbsp
Almond butter – 8tsp
Pumpkin seeds – 8tbsp

Grocery:

Olive oil – 3 tbsp
Gluten-free tamari soy sauce – 8 tbsp
White vinegar – 2 tbsp
Lemon juice – 2 tsp
Tabasco sauce – 2 dashes