Welcome to day 4 of GF7 – The 7-Day Gluten-Free Meal Plan!

To review, here’s what day 4 looks like (click to enlarge image):

 

 

 

GF7 – The 7-Day Gluten-Free Meal Plan – Recipes – Day 4

Day 4 Breakfast –  Vegetable Scrambled Eggs

Harness the economy of leftover vegetables and eggs for this easy and quick satisfying breakfast.

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  Vegetable Scrambled Eggs

• DAY 4 – BREAKFAST

Servings	Prep Time	Cook Time
4 People	6 Minutes	6 Minutes

Ingredients 1 TB olive oil 2 tsp. unsalted butter 4 plum tomato, seeded and diced  2 cups diced cooked vegetables such as broccoli, peppers, onions, or asparagus Salt and pepper to taste 8 large eggs

Instructions

1. Heat olive oil and butter in a nonstick skillet over medium heat. Add the vege- tables and cook until heated through about 2 minutes.
2. Add the tomato to the skillet, season with salt and pepper, and stir to combine. Continue cooking 1 minute more.
3. In a small bowl beat the eggs, season with salt and pepper, and pour the egg mixture into the skillet. Cook constantly stirring over low heat, until eggs are scrambled, 1 to 2 minutes. Remove from heat serve immediately.

 

Tips or Substitute:

To make this dairy free replace the butter with coconut oil.

To make this egg free replace the eggs with ½ pound of tofu & 2 cups of chopped spinach, or 3 cups of cooked cubed sweet potatoes.

Why it works:

Broccoli – 1 cup of broccoli provides the about the same amount of protein as a cup of corn or rice but with less than 1/3 the calories

Bell peppers – has capsaicin, flavonoids and vitamin C which have been shown to prevent blood clots

Onions – are a very good source of vitamins C and B6

Asparagus – one cup supplies only 24 calories and almost half of those are from protein

Tomatoes – are a great cancer protector keeping you healthy

Eggs – a great source of protein and all the amino acids your body needs to fuel your body

 

Day 4 Lunch – Avocado Italian Salad 

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  Avocado Italian Salad

• DAY 4 – LUNCH

Servings	Prep Time
4 People	60 Minutes

Ingredients 1 avocado, diced into bite sized pieces 10 cherry tomatoes, sliced in half 1/4 cup finely chopped red onion 1/4 cucumber, chopped 6 cups romaine lettuce chopped 1 tbs olive oil 1 tsp wine vinegar Pinch salt Pinch stevia 1/8 tsp dried oregano 1/8 tsp paprika 1/8 tsp minced garlic

Instructions

For easy prep – make the dressing the night before.

1. Place all the sliced vegetables into a bowl and toss.
2.  In a smaller bowl, combine the oil, vinegar, salt, stevia, oregano, paprika, and garlic. Mix until well blended. Let stand for 30-60 minutes to allow flavors to blend and then pour over top of salad.
3. Serve immediately

 

 

Why it works:

Avocadoes – have 2 to 3 times more potassium than bananas

Cucumber – is an excellent source of silica, a trace mineral that contributes to the strength of our connective tissue like ligaments, tendons and muscle

Oregano – has 42 times as much antioxidant activity as apples

Garlic – is a very good source of selenium which is important for thyroid function. You will have much more energy if your thyroid is working properly

 

 

Day 4 Dinner – Stuffed Peppers

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  Stuffed Peppers 

• DAY 4 – DINNER

Servings	Prep Time	Cook Time

Ingredients 1/2 lb Italian Sausage 1 onion, diced 1 carrot, diced ½ cup chopped kale, packed 1 can diced tomatoes, drained 2 cups cooked brown rice 1 tsp salt ½ tsp black pepper ½ tsp thyme 4 tbsp parmesan cheese 6 Bell Peppers seeded and cored

Instructions

1. Preheat the oven to 375 °F. Spray a large skillet with non-stick cooking spray. Cook the sausage over medium heat, crumbling it with a fork or wooden spoon. Add the onion and carrot and cook 4 to 6 minutes, or until the onion is tender. Add the kale and cook an additional minute.
2. Stir the tomatoes, brown rice, cheese and seasonings into the sausage mixture. Place the cut peppers in a 9 by 13 baking dish. Fill the peppers with the rice and sausage mixture. Pour 1 cup of water into the bottom of the pan.
3. Cover with aluminum foil and bake for 20 minutes.

 

Tips or Substitute:

To make this dairy free replace the Parmesan cheese with a non-dairy cheese or with cashew cream.

Italian Cashew Cream

1 cups cashews, soaked overnight

1 cup filtered water

Drain the cashews (reserving the soaking liquid), process in a food processor until smooth adding the soaking liquid until you have the desired consistency. You can add ½ teaspoon of minced garlic, 1/8 teaspoon cayenne pepper, 1 teaspoon Italian seasoning to add some zip to this sauce.

Why it works:

Sausage – a source of protein needed to sustain your energy throughout the day

Kale – is among the most highly nutritious vegetables and is an excellent source of carotenes, which are important for protection against many cancers and heart disease

Brown rice – is a low-glycemic grain to help keep your blood sugar from spiking and crashing

Carrots – are an excellent source of antioxidants to protect against heart disease and cancer

Thyme – is a carminative herb which means it helps you digest your foods more effectively therefore getting more nutritional value from the foods you eat

 

Day 4 Snack – Creamy Italian Dip

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  Creamy Italian Dip

• DAY 4 – SNACK

Servings	Prep Time	Cook Time
8 People	15 Minutes	0

Ingredients 1 cup part‑skim ricotta cheese 1 cup low fat cottage cheese 1 cup nonfat plain Greek yogurt 16 sundried tomatoes, softened and chopped 4 garlic clove, minced 2 tsp dried Italian herbs Salt and pepper to taste Raw veggies for dipping (e.g. snap peas, carrots & red pepper)

Instructions

1. In a food processor or blender, combine all the ingredients and process until smooth. Serve immediately and refrigerate remaining portion.

 

Tips or Substitute:

To make this dairy free you can substitute the ricotta, yogurt and cottage cheese with:

3 Cups non-dairy Yogurt

1 ½ cups non-dairy yogurt mixed with 1 ½ cups non-dairy cream cheese.

3 cups firm tofu, drained and blended

3 cups Cashew Cream*

Cashew Cream

2 cups cashews, soaked overnight

2 cups filtered water

Drain the cashews (reserving the soaking liquid), process in a food processor until smooth adding the soaking liquid until you have the desired consistency.

 

Why it works:

Cheese – can help improve blood sugar control so you feel fuller longer

Greek yogurt – is a very good source of B12. B12 deficiencies are a common cause of fatigue

Sundried tomatoes – help keep your eyes healthy and protect against cataracts and macular degeneration

Garlic – is an excellent source of B6, needed for energy production

Veggies – have fiber and phytochemical nutrients

 

Bonus – Amazing Buttermilk Biscuits

If you have a busy on the go household, these Amazing Buttermilk Biscuits are perfect for a slice of breakfast meat, cheese or even Vegetable Scrambled Eggs for on the go eating.

 

SHOPPING LIST:

Fruits:

Avocado – 1

 

Veggies:

Broccoli – 1 head
Bell peppers – 7
Onions – 2
Red onion – 1/4 cup
Asparagus – 0.5 cup
Plum tomatoes – 4
Cherry tomatoes – 10
Sundried tomatoes – 16
Cucumber – 1/4
Romaine lettuce – 6 cups
Garlic – 5 cloves
Carrots – 2
Kale – 1/2 cup

 

Proteins:

Eggs – 8
Italian Sausage – 1/2 lb

 

Dairy:

Unsalted butter – 2 tsp
Parmasan cheese – 4 tbsp
Part-skim ricotta cheese – 1 cup
Low fat Cottage cheese – 1 cup
Nonfat plain Greek yogurt – 1 cup

 

Breads & Baking Needs

Stevia – pinch
Brown Rice – 1 cup

 

Dried Herbs:

Salt
Pepper
Oregano – 1/8 tsp
Paprika – 1/8 tsp
Thyme – 1/2 tsp
Italian herbs – 2 tsp

 

Grocery:

Olive oil – 2 tbsp
Wine vinegar – 1 tsp
Can diced tomatoes – 1