Welcome to day 5 of GF7 – The 7-Day Gluten-Free Meal Plan!

To review, here’s what day 5 looks like (click to enlarge image):

 

GF7 – The 7-Day Gluten-Free Meal Plan – Recipes – Day 5

Day 5 Breakfast –  Baked Fruit

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  Baked Fruit

• DAY 5 – 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 Preheat the oven to 325 degrees, lightly oil a baking dish.

Instructions

1. Place the fruit in a bowl and drizzle with melted butter and add seasonings.
2. 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 – have 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 5 Lunch – Spinach-Bacon Salad

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  Spinach-Bacon Salad

• DAY 5 – LUNCH

Servings	Prep Time
4 People	30 Minutes

Ingredients 4 cups spinach leaves 4 slices cooked turkey bacon, cut into small pieces 1 hard boiled egg 4 hard boiled egg whites (remove yolk after cooking) 1/2 red onion, sliced into rings 1/2 cup sliced mushrooms 1/2 cup sliced red cabbage 1/8 tsp paprika 4 tbs olive oil 2 tbs granulated Stevia 1 tbs gluten-free ketchup 1/2 tbs apple cider vinegar 1/2 tsp Worcestershire sauce* 1 tsp Splenda (or honey)

Instructions

1. Place spinach leaves in a bowl along with red onion, mushrooms, and cab-bage
2. Cook turkey bacon and cut into bite sized pieces. Add to salad.
3. Prepare 5 hard boiled eggs, removing the yolks from 4 of them, and then slice and add to the salad.
4. In a small bowl, combine the olive oil, Splenda, ketchup, apple cider vinegar, and Worcestershire sauce.
5. Drizzle over salad, toss, and serve.*Although Worcestershire sauce is usually gluten-free, be sure to read labels for unwanted wheat product additions.

 

Tips or Substitute:

You can replace the egg white with 2 tablespoons of applesauce or water.

 

Why it works:

Spinach – contains twice as much iron as most other leafy green vegetables

Turkey bacon – is a source of protein with lower fat content than pork bacon

Eggs – are the perfect protein with all the amino acids needed to make enzymes in your body

Mushrooms – white button, Crimini and Portobello mushrooms are very good sources of vitamins B6 and B12 needed to treat fatigue

Cabbage – the cabbage family of vegetables contains more phytochemicals with anticancer properties than any other vegetable family

 

 

Day 5 Dinner – Lean Mean Meatloaf Supreme

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  Lean Mean Meatloaf Supreme

• DAY 5 – DINNER

Servings	Prep Time	Cook Time
4 People	15 Minutes	60 Minutes

Ingredients 1 lb. lean ground beef 1 large egg white, slightly beaten 1 small onion, finely chopped 1 small carrot, grated 1/2 cup gluten‑free bread crumbs 1 tbs flax seed meal 1 tbs plain protein powder 2 tbs no‑sugar‑added ketchup 1 tsp prepared mustard 1 tsp dried mixed herbs Salt and pepper to taste

Instructions

1. Preheat the oven to 350°F. Lightly spray an 8 x 4‑inch loaf pan.
2. In a large mixing bowl combine all the ingredients. Mix well with a fork or your hands. Transfer to the loaf pan and pat down firmly.
3. Cover with aluminum foil and bake for 30 minutes. Remove foil, drain off some of the accumulated fat and bake, uncovered, a further 15 to 20 minutes or until top is browned and an instant read thermometer inserted in the center reaches 160 °F.
4. Allow to rest for 10 minutes, loosen sides with a knife, and transfer to a heated serving platter.

 

Tips or Substitute:

Time & Cost Saver Tip

Make Meatloaf sandwiches for lunch using the Bread Machine Gluten-Free Bread you made earlier in the week.

 

Why it works:

Ground beef – a protein source to fuel your body and keep your energy up

Flax seed meal – is a great source of fiber which slows the rate of your blood sugar spiking. You will have more energy and blood sugar crashes.

Protein powder – is added to this recipe to pack a bigger protein punch to address your fatigue

 

 Brussels Sprouts with Chestnuts

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  Brussels Sprouts with Chestnuts

• DAY 5 – DINNER

Servings	Prep Time	Cook Time
4 People	15 Minutes	10 Minutes

Ingredients 1 lb. Brussels sprouts, trimmed and halved through the core 1 tbs olive oil 1 cup jarred or canned steamed chestnuts, crumbled Salt and pepper to taste 1 tbs lemon juice

Instructions

1. Bring a medium saucepan of water to the boil. Add Brussels sprouts and simmer until fork tender, but not mushy, about 6 minutes. Drain and set aside.
2. Heat oil in a skillet over medium heat, add Brussels sprouts, chestnuts, and salt and pepper to taste. Stir well to coat and cook, covered, until piping hot, about 2 minutes. Stir in lemon juice and serve immediately.

 

Why it works:

Brussel Sprouts – are an excellent source of fiber, which helps to reduce the appetite – if you don’t overeat you won’t feel bloated and lethargic

Olive oil – is a healthy oil which is great for your heart health and cholesterol levels

Chestnuts – are the only low-fat nut and the only nut that contains vitamin C

Day 5 Snack – Hit the Diet Trail Mix Parfait

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  Hit the Diet Trail Mix Parfait

• DAY 5 – SNACK

Servings	Prep Time	Cook Time
4 People

Ingredients 1/2 cup low fat cottage cheese 1 tbs roasted soy nuts 1 tbs pumpkin seeds 1 tbs almonds 1 tbs sunflower seeds

Instructions

1. If packing your lunch for the day, mix nuts and seeds together and put in one container. Put cottage cheese in another container.
2. When ready to eat. Stir together cottage cheese with nuts and seeds and serve immediately.

 

Tips or Substitute:

You can substitute meat jerky, dried fruit or a smoothie for this mix if there is a nut allergy.

Coconut, Pineapple & Banana Smoothie

Serves 2

1 cup coconut milk

1 cup pineapple

1 banana

1 cup ice

1-2 scoops of plant protein

Place all ingredients in the blender and blend until smooth.

Why it works:

Cottage cheese – contains high-quality protein and calcium

Pumpkin seeds – 1/3 cup gives 4 grams of protein

Almonds – are very good at fighting against heart disease

Sunflower seeds – are an excellent source of protein, vitamin E, magnesium and selenium

 

Bonus – Cheesy Spicy Oniony Cornbread

This moist and flavorful cornbread goes great with the Lean Mean Meatloaf Supreme, and makes for great leftovers the next day.

 

SHOPPING LIST:

Fruits:

Apples – 2
Peaches – 2
Cherries – 1 cup

 

Veggies:

Spinach – 4 cups
Red onion – 1/2
Onion – 1
Carrot – 1
Mushrooms – 1/2 cup
Red cabbage – 1/2 cup
Brussel sprouts – 1lb

 

Proteins:

Turkey bacon – 4 slices
Eggs – 6
Lean ground beef – 1 lb
Plain protein powder – 1 tbsp

 

Dairy:

Butter – 2 tbsp
Cottage cheese – 2 cups

 

Breads & Baking Needs

Stevia – 2 tbsp
Splenda or honey – 1 tsp
Gluten-free bread crumbs – 1/2 cup
Flax seed meal – 1 tbsp

 

Dried Herbs:

Cinnamon – 2 tsp
Nutmeg – 1 pinch
Paprika – 1/8 tsp
Mixed herbs – 1 tsp
Salt
Pepper

 

Fresh Herbs:

Ginger – 1 tbsp

 

Nuts/Seeds/Legumes:

Roasted soy nuts – 4 tbsp
Pumpkin seeds – 4 tbsp
Almonds – 4 tbsp
Sunflower seeds – 4 tbsp

 

Grocery:

Olive oil – 5 tbsp
Gluten-free ketchup – 3 tbsp
Apple cider vinegar – 1/2 tbsp
Worcestershire sauce – 1/2 tsp
Prepard mustard – 1 tsp
Chestnuts – 1 cup of jarred or canned
Lemon juice – 1 tbsp