• - Bloated Belly Co.

7 Day Meal Plan



Even with out any food allergies, it can be tricky coming up with new and exciting meals. Having a gazillion foods to avoid, makes that an even more nightmarish of a task! Below is a 7 day meal plan that shows you what a typical week is like for me. I hope this helps you to get a few ideas of foods you can whip up in the kitchen. Feel free to follow this as closely or as loosely as you would like!


Lets be honest, life is busy and who can cook a full on meal every single day?!! Well.. not me; and over the years leftovers have become my best friend. So, if you are busy and always on the go, I recommend each Sunday you cook up a bunch of chicken, and use that for your grab and go lunches. Mix in different veggies, turn it into a wrap, or add to a salad; the list is endless. When it comes to quick meal prep lunches, shredded chicken is my go-to.


However, if it is your goal to really get creative in the kitchen, I say try and follow the meal plan below so you can try out some new recipes and to prove to the family that living a gluten, dairy, and FODMAP free life isn't so bad after all.


Let me know if you have any questions along the way! Happy Cooking!!



Monday

- Breakfast

2 Eggs with 2 pieces GF toast & Peanut Butter and a Dairy Free yogurt


- Lunch

Chicken Lunch Bowl:Shredded chicken, Rice/Couscous, spinach, sauteed green peppers, lime juice;

- Dinner

GF spaghetti with homemade meatballs (blog recipe)




Tuesday

- Breakfast

Gluten Free Oatmeal or Cream of Rice; Pair with DF milk, strawberries, brown sugar/ pure maple syrup, walnuts or pecans.


- Lunch

Chicken, sauteed zucchini & roasted carrots & baked sweet potato chunks


- Dinner

White Chicken Chili (blog recipe)



Wednesday

- Breakfast

Homemade French Toast with a side of Turkey Bacon


- Lunch

BBQ Turkey Meatballs & Green Beans


- Dinner

Salmon, Green Beans, & Homemade Sweet Potato chips




Thursday:

- Breakfast

Smoothie Bowl:Topped with pecans, sliced pineapple, homemade granola


- Lunch

Creamy Chicken Cherry Pasta Salad and a side of Fruit or Veggies


- Dinner

Zucchini Boats (blog recipe)



Friday:

- Breakfast

Breakfast scramble: ground sausage, hash browns, eggs, and spinach.


- Lunch

Baked Chicken or Fish, Couscous or rice, green beans


- Dinner

Chicken Enchiladas



Saturday

- Breakfast

GF Bagel with Peanut Butter, turkey bacon & eggs


- Lunch

Kardashian Sized Salad: Spinach, bacon crumbles, diced cucumbers, hard boiled egg, olives, balsamic vinaigrette


- Dinner

One Sheet Pan Chicken Dinner (Blog recipe)



Sunday

- Breakfast

Omelet: diced ham or meat of your choice, zucchini, red pepper, df cheese.


- Lunch

Leftover One Sheet Pan Dinner


- Dinner

Sausage Soup (blog recipe)

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