Healthy 7 Day Meal Plan

I am often asked what is left to eat when one removes grains, sugar, gluten and dairy from the diet.

AI created this simple plan to get you started. I hope you find it useful. CONTACT ME if you need specific health guidance.

Breakfast: Berry Coconut Chia Pudding (Chia seeds, coconut milk, fresh berries)[1].

Lunch: Grilled Chicken Salad with avocado, olive oil, and lemon dressing[7].- 

Snack: Handful of almonds and cucumber slices[7].

Dinner: Grilled Salmon with roasted asparagus and sweet potato fries[7].

Day 2

Breakfast: Scrambled Eggs with sautéed spinach and mushrooms[2].

Lunch: Zucchini Noodles with pesto and grilled shrimp[7].

Snack: Guacamole with carrot sticks[7].

Dinner: Herb-Crusted Pork Tenderloin with steamed broccoli and cauliflower rice[7].

Day 3

Breakfast: Green Smoothie Bowl (Spinach, banana, almond milk, chia seeds)[1].

Lunch: Turkey Lettuce Wraps with avocado and bell peppers[7].

Snack: Roasted chickpeas with paprika[5].

Dinner: Baked Cod with sautéed green beans and roasted butternut squash[7].

Day 4

Breakfast: Sweet Potato & Veggie Breakfast Hash (Sweet potato, spinach, red pepper)[1].

Lunch: Grilled Chicken Caesar Salad (no croutons, olive oil dressing)[7].

Snack: Celery sticks with almond butter[7].

Dinner: Beef Stir-Fry with mixed vegetables (zucchini, bell peppers) in coconut aminos sauce[7].

Day 5

Breakfast: Avocado and Egg Bowl (Poached eggs over mashed avocado)[2].

Lunch: Spinach-Stuffed Chicken Breast with roasted eggplant[7].

Snack: Small handful of macadamia nuts[7].

Dinner: Lamb Chops with sautéed kale and roasted carrots[7].

Day 6

Breakfast: Scrambled Tofu with spinach and avocado[7].

Lunch: Grilled Salmon Salad with mixed greens and nuts[7].

Snack: Sliced apple with tahini drizzle[5].

Dinner: Roasted Duck Breast with Brussels sprouts and parsnip mash[5].

Day 7

Breakfast: Banana Pancakes (Bananas, eggs, almond flour)[1].

Lunch: Chicken Zoodle Soup (Zucchini noodles, chicken broth)[5].

Snack: Avocado slices with sea salt[7].

Dinner: Grilled Steak with roasted cauliflower steaks and chimichurri sauce[5]. 

This plan avoids grains, gluten, sugar, and dairy while offering balanced meals. Adjust portions based on your needs.

Important Note: When withdrawing from grains, sugar, and dairy, do so gradually to minimise effects of detoxification.

Citations:

[1] https://kamsokhi.com/food-allergy-blog/the-ultimate-gluten-and-dairy-free-breakfast-guide

[2] https://www.bbcgoodfood.com/recipes/collection/gluten-and-dairy-free-recipes

[3] https://thefitcookie.com/7-day-gluten-free-dairy-free-meal-plan/

[4] https://www.diabetes.ca/nutrition---fitness/meal-planning/7-day-dairy-free-healthy-meal-plan

[5] https://cookieandkate.com/dairy-free-gluten-free-soy-free-and-sugar-free-recipes/

[6] https://www.eatingwell.com/article/8053765/7-day-no-sugar-vegetarian-meal-plan/

[7] https://listonic.com/meal-plans/en/gluten-free-meal-plan-for-low-carb-high-protein

[8] https://www.paleorunningmomma.com/paleo-sandwich-bread/

[9] https://samsungfood.com/blog/7-day-gluten-dairy-free-diet-meal-plan/

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