1 Month Gluten, Dairy and Egg Free Meal Plan (PDF)

Description

This meal plan is designed for anyone experiencing food allergies or food sensitivities to wheat/gluten, dairy products and eggs.  Despite these dietary restrictions you’ll find the recipes are still delicious and satisfying.  All the ingredients can be found at your local grocery store.

This gluten, dairy and egg free meal plan includes:

Four 7 day meal plans

Each 7 day plan has delicious recipes for breakfast, lunch, dinner and 3 snack meals for each week.

Each meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

Gluten, dairy and egg free grocery shopping lists

Each 7 day plan also includes a weekly grocery list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.

Nutritional information

Each 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this meal plan

On average, each day you will be getting:

• Roughly 1700 calories

• Roughly 60-65% of your calories from fat, 15-20% from carbohydrates, and 20-25% from protein. This amounts to roughly 100-120 g of fat, 75-100 g of carbohydrates, and 80-100 g of protein on average.

• Roughly 25 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What foods are included?

• All meat (chicken, turkey, pork, beef etc.)

• Fish and seafood rich in omega-3 fats (fatty fish like wild-caught salmon and sardines)

• Gluten-free whole grains (including quinoa, white rice, brown rice, millet, buckwheat, and oat bran)

• Gluten-free bread

• Gluten free flour alternatives (oat flour, almond flour, coconut flour, tapioca starch, potato starch, arrowroot powder, etc.)

• Dairy-free milk alternatives (almond milk, cashew milk, oat milk, rice milk)

• Beans and lentils (pinto beans, kidney beans, navy beans, green lentils, yellow lentils, and red lentils)

• Vegetables (including cruciferous vegetables, leafy greens, green and red peppers, cherry tomatoes, zucchini, brussels sprouts, green beans, sweet potato, white potato, carrots, beets etc.)

• Fresh berries, fresh fruits, lemon and lime juice

• Avocado

• Coconut products (coconut oil, coconut milk and coconut butter)

• High-quality healthy fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)

• Nuts and seeds (such as pistachios, almonds, pumpkin seeds, cashews, chia seeds and sunflower seeds)

• Nut and seed butters (almond butter, peanut butter, cashew butter, sunflower seed butter)

• Herbs, spices and seasonings

• Dark chocolate, cacao and cocoa powder and vegan chocolate chips

• Egg replacers (flax egg, ground chia, or gelatin egg)

• Natural sweeteners (coconut sugar, honey, maple syrup, agave nectar, monk fruit, stevia)

• Coffee, green tea and herbal teas

• Sea salt and black pepper

What foods are excluded?

• Processed and pre-made food with artificial ingredients (think fast food!)

• Refined and processed grains (white bread, muffins, scones, donuts, chocolate cake, or anything made with white flour or wheat flour)

• Eggs

• Wheat, barley and rye (gluten containing grains)

• Dairy products (cow’s milk, cream, ice cream, cheese, whey protein)

• Soy (soy sauce, soybeans/edamame, soybean oil, soy milk)

• All simple sugars (including cane sugar, brown sugar)

• Xanthan gum

• Sugary cereals, candy, chocolate bars (and other sugary foods)

• Vegetable oil (such as canola oil, soybean oil, sunflower oil etc.)

What to expect after you purchase this meal plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my meal plan and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked.

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.

Disclaimer

I am not a medical doctor and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.