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

To review, here’s what day 7 looks like (click to enlarge image):

 

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

Day 7 Breakfast –  Onions and Mushroom Omelet

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  Onions and Mushroom Omelet

• DAY 7 – BREAKFAST

Servings	Prep Time	Cook Time
4 People	10 Minutes	4 Minutes

Ingredients 1 cup of finely chopped onions 2 cups of chopped mushrooms 12 eggs Sea salt and pepper to season 2 tbs olive oil 4 tbs pine nuts (optional)

Instructions

1. Heat oil in frying pan on medium heat, fry 1/4 cup of a finely chopped onion and 1/2 cup of chopped mushrooms for 3-4min or until lightly browned, remove from pan.
2. Whisk 3 eggs at a time in a bowl then place in the frying pan with a ¼ of onions, until eggs are cooked through. Add sea salt and pepper to taste. Remove from heat and stir in pine nuts before serving (alternatively, you can roast the pine nuts first, and then add at this step)

 

Tips or Substitute:

You can omit the eggs and stuff the mushrooms into gluten free crepes or tortillas.

1 ¾ cups gluten free flour

pinch sea salt

2 tablespoons coconut oil, melted

2 cups non-dairy milk

coconut oil for frying

Whisk all ingredients together to make a smooth batter. Heat a small skillet over medium heat and melt some coconut oil in the pan. Add ¼ cup of batter to the pan and swirl the pan to spread the batter out. Cook for 1-2 minutes and then flip the crepe over and cook until lightly golden.

Why it works:

Mushrooms – are a great little multimineral supplement. They have selenium, copper, potassium and zinc.

Eggs – are the perfect protein packed in a little package. Eggs will boost your energy easily.

Olive oil – is a heart healthy oil

Pine nuts – contain lots of protein and B1. The European pine nut has more than twice the amount of protein than the American version

Day 7 Lunch – Gluten-Free Wrap with Tuna 

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  Gluten-Free Wrap with Tuna

• DAY 7 – LUNCH

Servings	Prep Time
	5 Minutes

Ingredients 2 cans of Tuna (Solid White Tuna Fish Flaked) 1 red bell pepper, chopped 3 green onions, chopped 1 can of corn kernels, drained dash of paprika 4 gluten-free wraps

Instructions

1. Drain the cans of tuna and place tuna in a bowl. Break up with a fork.
2. Add chopped bell pepper, green onions, corn and dash of paprika.
3. Toss well
4. Divide into 4 wraps

 

Why it works:

Tuna – is an excellent source of protein, potassium, selenium, and vitamin B12

Red Bell peppers – have many more nutrients than green peppers

Corn – is a healthy food but on it’s only is not a nutritionally complete food. If you live only on corn, you will develop a vitamin B3 deficiency. However, it has healthy essential fatty acids and fiber.

Day 7 Dinner – Italian Margherita Pizza

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  Italian Margherita Pizza

• DAY 7 – DINNER

Servings	Prep Time	Cook Time
4 People	10 Minutes	15 Minutes

Ingredients Ready-made Gluten-free pizza crust 3 tbs olive oil (divided) 5 garlic cloves, thinly sliced 1 lb fresh block mozzarella cheese 1/2 cup shredded mozzarella cheese 5 ripe tomatoes, sliced thin 1/3 cup fresh basil leaf, chopped salt and pepper

Instructions

1. Preheat oven to 425 °F. Cook pizza crust 10 minutes.
2. Drizzle cooked crust with a little more than 1 tablespoon of the olive oil and use a brush to spread until the entire crust is moistened, adding more olive oil as needed.
3. Spread sliced garlic evenly on top.
4. Top with a single layer of 1/4″ thick slices of mozzarella and then fill in any gaps in between the slices by sprinkling with the shredded mozzarella.
5. Place thinly sliced tomatoes on top of cheese in a single layer, spaced closely together.
6. Sprinkle with roughly chopped basil.
7. Drizzle with the remaining olive oil (about 1/2 tablespoon) and sprinkle with a little salt and pepper.
8. Bake 15 minutes or until browned

 

Tips or Substitute:

You can make this pizza dairy free by using a non-dairy cheese or cashew cream instead of the mozzarella. You can also add more veggies (zucchini, bell peppers or mushrooms) and a healthy drizzle of olive oil on the top.

 

Why it works:

Garlic – is a great antimicrobial and immune system booster.

Cheese – a source of protein for your energy

Tomatoes – help protect against cancer and against oxidative stress

Basil – is used in China for spasms of the intestinal tract, kidney issues, and poor circulation

 

Day 7 Snack – Apple Cinnamon Muffins

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  Apple Cinnamon Muffins

• DAY 7 – SNACK

Servings	Prep Time	Cook Time
9 People	20 Minutes	40 Minutes

Ingredients 1 apple, peeled, cored and chopped 1 ¾ gluten free flour blend ¾ cup applesauce ¼ cup coconut oil, melted 2 Tablespoons sugar, honey or maple syrup 1-teaspoon cinnamon ½ teaspoon baking soda 1 teaspoon baking powder ½ teaspoon salt

Instructions

1. Preheat the oven to 350 ° F  and line a muffin pan.
2. Combine all ingredients to make a smooth batter..
3. Fill lined muffin tins ¾’s full. Bake for 20-25 minutes, until a toothpick inserted in center comes out clean.

 

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 – Coconut Crème Brulee

It’s Friday, time to relax and unwind. This amazing Coconut Crème Brulee is a great way to start the weekend.

SHOPPING LIST:

Veggies:

Onions – 2
Mushrooms – 2 cups
Red bell pepper – 1
Green onions – 3
Garlic – 5 cloves
Tomatoes – 5

 

Proteins:

Eggs – 15
Tuna – 2 cans

 

Dairy:

Fresh Mozzarella cheese – 1lb
Shredded mozzarella cheese – 1/2 cup
Unsalted butter – 3/4 cup

 

Breads & Baking Needs

Gluten-free wraps
Ready-made gluten-free pizza crust
Gluten-free flour – 1 cup
Gluten-free baking powder – 1.5 tsp
Honey – 1/2 cup
Granulated sugar – 1/4 cup
Vanilla – 1 tsp

 

Dried Herbs:

Sea salt
Pepper
Paprika – dash
Cinnamon – 1/2 tsp

 

Fresh Herbs:

Basil – 1/3 cup

 

Nuts/Seeds/Legumes:

Pine nuts – 4 tbsp
Walnut pieces – 1.5 cups

 

Grocery:

Olive oil – 5 tbsp
Corn kernals – 1 can