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)