gluten-free & dairy-free meal plan - healthful pursuit & dairy-free leanne vogel real meals...

gluten-free & dairy-free

Leanne Vogel

real meals meal plan program

Meal Plan

Healthful Pursuit Inc.

REAL MEALS MEAL PLAN PROGRAM

HEALTHFULPURSUIT.COM

Shopping List

DietaryNotes

Produce•apples,5•avocado,1•banana,1•bellpepper,1•broccoliflorets,2cups•carrots,2•celerysticks,4•eggplant,1•freshbasil,1/2cup•freshstrawberries,2cups•garliccloves,10•grapetomatoes,1cup•grapes,2cups•lemon,1•onion,1•radishes,6•redbellpepper,1•redonion,1•spinach,20cups•sweetpotatoes,2medium•tomatoes,2•yellowonion,2•zucchini,5

Perishables•non-dairymilk,4cups

Pantry Goods•almondflour,3/4cup*•almonds,1/2cup*

•applecidervinegar,1tbsp•bakingsoda,1/4tsp•chiaseeds,2tbsp•coconutflour,1tbsp•coconutnectar,3tbsp•coconutoil,6tbsp•coconutsugar,2tbsp•cookedblackbeans,2cups•cookedbrownricepasta,2cups*•cookedbrownrice,3cups*•cookedchickpeas,3cups•currypowder,2tsp•driedthyme,1tsp•extra-virginoliveoil,3tbsp•gluten-freetamariorsoysauce,1tbsp•gluten-freevegetablestock,1/4cup•groundcinnamon,2tsp•groundnutmeg,1/4tsp•hempseeds,2tbsp•nutritionalyeast,1/3cup•pecans,1/4cup•pittedgreenolives,20•proteinpowder,4servings•rawquinoa,1/2cup•redpepperflakes,pinch•ricevinegar,1tbsp•shreddedunsweetened

coconut,1/4cup•sundriedtomatoes,1/3cup•sunflowerseedbutter,2tbsp•sunflowerseeds,2tbsp•toastedsesameoil,1tsp•toastedsesameseeds,1tbsp•vanillaextract,1tsp

Frozen Foods•edamamebeans,2cup•gluten-freebread,2slices*

Meat/Deli•eggs,5*•medium-sizedcookedshrimp,46*

Vegan Recommendations: Grain-free Breakfast Cookies -replaceeggswith1/4cupapplesauce.Spinach Eggs-replaceeggswith1headkaleand2sweetpotatoes,combineallingredientsexceptkaleandspinachandroastin400F(206C)ovenfor20minutes,addkaleandspinachfor1minuteandserve.Shrimp Ratatouille -replaceshrimpwith1/2cupcubedsmokedtofu.Curried Rice & Shrimp-replaceshrimpwith2cupscookedchickpeas.

Grain-free Substitutions: Spinach Eggs-replacericewith2bakedpotatoes,coveredinseasaltand1tspcoconutoil.Edamame Pasta-replacebrownricepastawith2zucchinis,cutintostrips.CurriedRice&Shrimp-replacericewithcookedquinoa. Avocado Toast-replacebreadwith20cornchips.

Nut-free Replacements: Grain-free Breakfast Cookies-replacealmondflourwithgluten-freeallpurposemix.Nuts-replacepecanswithsunflowerseeds.

Preparing the meals outlined in this plan will create enough food for 1 person, for 7 days. To accommodate for couples or families, multiply the servings and groceries by the amount of people you are feeding.

* items marked with an asterisk have vegan, grain-free and nut-free replacements below.



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Recipes for these items can be found on the following pages.

StrawberryCream

Smoothie

Grain-freeBreakfastCookies

StrawberryCream

Smoothie

SpinachEggs


SpinachEggs


Nuts AvocadoToast

CeleryandSunflower

FrozenGrapes

CeleryandSunflower

Nuts RawAppleSauce

SundriedTomatoChickpeaSalad


EdamamePasta


ShrimpRatatouille

EdamamePasta

ShrimpRatatouille

BakedSweetPotato

RawAppleSauce

FrozenGrapes

AvocadoToast

ProteinShake

ProteinShake

BakedSweetPotato

CurriedRice&Shrimp

CurriedRice&Shrimp

CurriedRice&Shrimp

StuffedZucchini

RadishSpinachSalad

RadishSpinachSalad

StuffedZucchini

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Breakfasts Lunches Dinners Snacks

Strawberry Cream Smoothie (2 servings)2cupnon-dairymilk2cupfreshstrawberries2servingsproteinpowder2tbspchiaseed2cupsspinach

Grain-free Breakfast Cookies (3 servings)Combineinabowl;3/4cupalmondflour1tbspcoconutflour1/4tspbakingsodapinchseasaltAddin;1egg2tbspcoconutoil2tbspcoconutnectar1tbspcoconutsugar1tspvanillaStirin;1/4cupshreddedunsweet-enedcoconutShapeintocookiesandbake325F(162C)for15minutes.Servewith;2apples,sliced

Spinach Eggs (2 servings)2tspcoconutoil1yellowonion,diced2clovesgarlic,minced4cupsspinach4eggs1cupcookedriceSautéonionsandgarlicinoilfor2-3minutes.Addspinach.Cookuntilwilted.Blendwith3tbspwater.Returntopanwitheggs,scrambleuntilcookedandservewithrice.

Sundried Tomato Chick-pea Salad (3 servings)Combine;3cupcookedchickpeas1/3cupsundriedtomatoes,chopped2tbspsunflowerseeds2tbspfreshbasil,chopped1tbspextra-virginoliveoil1tbspapplecidervinegarSaltandfreshlygroundpepper,totasteServeovertopabedof;4cupsspinach

Edamame Pasta (2 serv-ings)Sautéfor3minutesonmed-highheat;1tbspextra-virginoliveoil1yellowonion,diced1bellpepper,diced2clovesgarlic,mincedSaltandfreshlygroundpepper,totasteAddandcookfor5minutes;2cupspinach1cupedamamebeans2cupcookedbrownricepasta

Shrimp Ratatouille (2 servings)

Radish Spinach Salad (2 servings)

Curried Rice & Shrimp (3 servings)

Stuffed Zucchinis (2 serv-ings)

Nuts (2 servings)1/4cuppecans

Avocado Toast (2 serv-ings)Mashtogether;1avocadoSeasaltandfreshlygroundpepper,totasteSpreadovertop;2slicesgluten-freebread

Frozen Grapes (2 serv-ings)2cupsgrapes,frozeninthefreezerovernight

Celery and Sunflower (2 servings)4stickscelery2tbspsunflowerseedbutter

Baked Sweet Potato (2 servings)2mediumsweetpotatoes,roastedin400F(204C)ovenfor30minutesToppedwith;1tspcoconutnectarGroundcinnamonGroundnutmegSeasalt

Raw Apple Sauce (2 serv-ings)Addtofoodprocessor;3apples,peeled,coredandsliced1tbsplemonjuice1tspcinnamonServewith;2tbsphempseeds

Protein Shake (2 servings)2cupsnon-dairymilk1banana2servingsproteinpowder2cupsspinach





Shrimp Ratatouille

Radish Spinach

Salad

Ingredients1tbspcoconutoil1redonion,roughlychopped2clovesgarlic,minced1smalleggplant,cubed1zucchini,cubed1redbellpepper,cubed1tspdriedthyme1cupchoppedtomatoes20pittedgreenolivespinchredpepperflakesSaltandfreshlygroundpepper,totaste16medium-sizedcookedshrimp2tbspcrushedalmonds

DirectionsAddcoconutoil,onionandgarlictoalargefryingpan.Cookonmedium-highheatfor3minutes.Addeggplant,zucchini,bellpepper,cookfor5minutes.Addthyme,tomatoes,olives,redpepperflakes,saltandpepper.Cover,bringtoaboil,reduceheattolow,andsimmerfor20minutes.Stirincookedshrimp,cookuntilheatedthrough.Servewithcrushedalmondsovertop.

Ingredients1tbspgluten-freetamariorsoysauce1tbspricevinegar1tbspextra-virginoliveoil1tsptoastedsesameoil1tspcoconutsugar6cupsspinach2cupsbroccoliflorets,steamedandcooled1cupcookededamamebeans6radishes,thinlysliced1tbsptoastedsesameseeds

DirectionsWhisktogetherthesoysauce,vinegar,oliveoil,sesameoil,andsugarinalargebowl.Addthespinach,broccoli,edamameandradishes;tosstocombine.Sprinklewiththesesameseeds.

Do not duplicate or distribute without permission. The information made available through Healthful Pursuit Inc. is provided for informational purposes only and should not be construed as rendering of personal health advice

of any kind. Please consult your doctor before changing your dietary habits.

CurriedRice & Shrimp

Ingredients2tspcoconutoil1largeonion,chopped2carrots,chopped2clovesgarlic,chopped2tspcurrypowder2cupscookedbrownrice1/4cupgluten-freevegetablestockSeasaltandfreshlygroundpepper,totaste30cookedshrimp1/2cupfreshbasil,roughlychopped

DirectionsHeattheoilinalargeskilletovermediumheat.Addtheonionandcarrotsandcook,stirringoccasionally,untilsoft,6to8minutes.Addthegarlicandcurrypowderandcook,stirring,untilfragrant,2minutes.Addthericeandvegetablestock.Stirtomixthoroughlythennestletheshrimpintherice.Coverandheatuntiltheshrimpareheatedthrough.Foldinthebasil.





Stuffed Zucchini

Ingredients1/2cupquinoa,rinsed4mediumzucchini2cupscookedblackbeans1cupgrapeorcherrytomatoes,quartered1/4cupchoppedalmonds2clovesgarlic,chopped1/3cupnutritionalyeast2tspmeltedcoconutoil

DirectionsHeatovento400F(204C).Addquinoaand11/4cupwatertoasmallsaucepan.Coverandbringtoaboil,reduceheattolowandsimmerfor15minutes.Setaside.Meanwhile,cutthezucchiniinhalflength-wiseandscoopouttheseeds.Arrangeinalargebakingdish,cut-sideup.Fluffthequinoaandfoldinthebeans,toma-toes,almonds,garlic,nutritionalyeastandoil.Spoonthemixtureintothezucchini.Coverandbakeuntilthezucchiniistender,25to30minutes.Removethefoilandbakeuntilgolden,8to10minutes.

Do not duplicate or distribute without permission. The information made available through Healthful Pursuit Inc. is provided for informational purposes only and should not be construed as rendering of personal health advice

of any kind. Please consult your doctor before changing your dietary habits.



gluten-free & dairy-free meal plan - healthful pursuit & dairy-free leanne vogel real meals...

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