If you are following a maintenance program that includes a Whole Foods Diet, meals do not need to be
boring or difficult! Be creative! I often get asked "What can
I eat?" So, here are a few suggestions to get you started and
hopefully get your own creative mind flowing! I'll be posting more
recipes and quick meal ideas periodically so be sure to check
back!
QUICK BREAKFAST IDEAS
►
BULLETPROOF COFFEE RECIPE
►
CRUSTLESS MINI QUICHE
►
QUINOA SPICED CHAI BREAKFAST
►
SMOOTHIES FOR BREAKFASTS & SNACKS
• Gluten-Free bread, toasted, with 1 tsp. no-sugar added
raspberry jam, topped with blueberries and bananas, or any fruit
you desire.
• Organic Gluten-Free Oatmeal
• Gluten Free Cereal
• Poached eggs on gluten-free toast
• Organic peanut butter (or any nut butters) on a gluten free bagel. Top
with banana if you wish.
LUNCH IDEAS
►
POWER SALAD
►
HAMBURGER SALAD
• Chefs Salad - Add a small amount of crumbled bacon and a
sliced egg to lettuce and an assortment of other raw vegetables. If you are avoiding dairy
and would like to add cheese, try 1-2 tbsp. of shredded Daiya cheese.
Top with mayo (see notes below), salt, pepper and Dijon mustard.
• Gourmet Salad - Change things up from being just a plain old
boring salad by adding dried fruit, nuts, seeds or other kinds
of fruit. Try olive oil & Balsamic vinegar dressing. Try adding
various seasonings to your dressing such as Greek seasoning,
Italian seasoning or a variety of different spices.
• Cajun Blackened Chicken Salad - Shredded Lettuce Base - Cube
chicken breast and fry with olive oil and Cajun seasoning. Add
tomatoes, green onion, cooked crumbled bacon, avocado and green
peppers. Top with olive oil and balsamic vinegar.
• Tuna Boats - Mix 1 can of tuna with salt,
pepper, chopped onion and mayonnaise (see notes below). Roll
into romaine lettuce leaves.
• Avocado on Gluten-Free Toast - Toast 2 pieces
of gluten-free bread. Mash ½ an avocado and spread on toast.
(Great for breakfast too!)
DINNER IDEAS
►
THAI COCONUT CURRY SHRIMP RECIPE
►
GROUND BEEF & BROCCOLI
(*NOTE: replace soya sauce in this recipe with coconut aminos)
►
EASY BAKED DINNERS
• Crock Pot Dinners - Try popping a chicken or a roast into your
Crockpot and add veggies such as potatoes, carrots, onions,
peppers, broccoli or whatever you have in your fridge! You can
also add a little low sodium beef of chicken stock. Or try
making a soup. Be creative! Put everything into your Crockpot
the night before and pop it into the fridge, turn it on in the
morning and you have a hot dinner waiting when you get home from
work!
QUICK DESSERT IDEAS
►
EASY CHOCOLATE MUG CAKE
- Quick & easy when you are craving something sweet.
• Dairy-Free, Sugar-Free Frozen Treat. Begin
with 1
cup plain (no sugar) coconut or oat yogurt with 1 tsp. sugar free jam
or monk fruit sweetener to taste. Add raspberries and blueberries. Whip
in Magic Bullet blender and then freeze.
VARIATIONS:
Replace fruit with cocoa powder and
monk fruit sweetener for a chocolate frozen treat, or maple syrup and
walnuts for a maple walnut treat. Experiment!
• Baked Strawberries/Dehydrated Fruit - Place strawberries on a pan lined with parchment
paper. Bake for 3 hours at 210°. They will taste like Twizzlers
without any guilt! You can also try bananas, apples or other
fruit. If you own a dehydrator you can also use that instead of
baking. Just remember, even fruit contains sugar. Although it is
a natural sugar, we still don't want to eat too many! 5-6 is
lots just to curb your sweet cravings.
TIPS FOR STAYING ON TRACK
►
SUBSTITUTION CHEAT SHEET
►
RESOURCES - HELPFUL LINKS
►
HOMEMADE MAYONNAISE
• Mayonnaise - Replace regular mayonnaise for a
gluten-free, dairy-free, sugar-free option. (See recipe above)
or try Earth Balance Mindful Mayo available at Safeway stores.
• Ketchup - Regular ketchup contains ALOT of sugar. Try Primal
Foods Organic Unsweetened Ketchup available at Safeway or on
Amazon.
• Make Your Own - If you are unsure or cannot
find a substitute that you like, you can always try to make your
own Mayonnaise and ketchup as well. Then you know EXACTLY what
is in it. There are some great recipes on-line. Just search
gluten free, dairy free, sugar free mayonnaise (or ketchup)
recipes.
• See the RESOURCES-Helpful Links page on our website for more great suggestions!
