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Week 2 Meal Plan: No Gluten, No Dairy, No Sugar

A few of the meals from this healthy meal plan

I’m heading in to week 2 of Get Balanced, a course from my friends at Prescribe Nutrition aimed at getting your hormones back on track and your body operating the way it should.  This is my fourth course with them and these ladies have changed my life. I have learned so much about how the foods we put into our bodies affect every thing we do.

Last week wasn’t as easy as it should have been for me; it was a super stressful week and while I started out great,  I was much more exhausted than I had ben during past courses. I’ve come to realize  the key to success when it comes to eating clean  is: PLANNING. I ran out of all my pre-made and pre-cut items by Wednesday and then things just started to spiral. I had overbooked myself, was feeling the fatigue and had not afforded myself the time I needed to get back on track. I managed to do OK, but not nearly as well as I wanted to.

This week, I’m hoping I’ll do better. My meal plan is done, we are grocery shopping today, I’ll be prepping all my veggies so I can quickly throw a salad together for lunch and I’m off to find a good protein powder to keep me level-headed until lunch.

Here’s what I’ll be feeding my family this week:

WEEKLY MEAL PLAN

Monday

VEGGIE STIR FRY w/ Spicy Garlic Shrimp

Everyone loves a good stir fry and as fast as they come together I am happy to oblige. I buy a 5 lb  bag of stir fry veggies and we’ll use about 1/2 of that in our giant wok. I’ve also started adding a bag of shredded cabbage into my rice noodles because it’s an easy way to sneak in more veggies, and we really like the texture it adds.

This week we’ll be doing rice instead of rice noodles and I’ll sauté some frozen shrimp with tamari sauce (a gluten-free soy sauce) and minced garlic, and a dash of sriracha for a kick!

Tuesday

SPINACH & STRAWBERRY SALAD w/ Turkey Roll-Ups

Jenny’s spinach salad has become a staple around our house. I’ll add some slices of rolled-up deli meat to the side to make sure we get enough protein and feel full until morning.

Wednesday

MOQUECA

If you haven’t noticed, I LOVE trying new recipes! I get bored repeating the same things over and over even if I love them. I spotted this recipe for Brazilian fish stew on Pinterest this morning and I knew we had to try it. It follows the guidelines of the program and has plenty of flavors my family loves. The fact that it’s a bit more exotic than the meals I usually get to make means I’ll have fun in the kitchen and learn a new dish. Win, win!

Thursday

HUEVOS RANCHEROS

There are so many ways to make this and you can never go wrong with these flavor combos, but I just couldn’t get over how pretty this huevos rancheros was. No cheese for us please.

Friday

COOK’S NIGHT OFF

Every now and then you’ve just got to get out of the kitchen! I’m planning to take my family out for a nice meal since we avoided the crowds on Mother’s Day. If we go to our favorite restaurant I can already tell you I’ll be eating a Cobb Salad with grilled shrimp skewers on top. Delicious!

Saturday

BBQ JERK CHICKEN & CARIBBEAN QUINOA

I shared this Jerk Chicken recipe with you guys last month when we were headed to Jamaica, but I never got to try it myself! Making up for that this week, I can’t wait.

Sunday

TOMATO SOUP w/ Grilled Zucchini

Mmm, Sunday I’ll be making an ode to Whole Foods Tomato & Zucchini Soup. They do use a bit of cream in theirs, so mine will be a little different but comforting all the same. Pictured above is Design Mom & Cafe Johnsonia slow cooker tomato soup, I’ve never made tomato soup in the slow cooker before so I just might have to use this recipe as base.

That’s it folks, if you have any questions about the recipes or meals we’re making, please ask in the comments below or send me an email. Happy to help any way I can. If a linked recipe has gluten. dairy, or sugar in it know I will be making substitutions. If you want to know how, just ask me.

Stacy

Stacy is seeing the world in a whole new way – through the eyes of her children. She writes about the little things, the big things and all the “stuff” in between at Kids Stuff World.

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23 thoughts on “Week 2 Meal Plan: No Gluten, No Dairy, No Sugar”

  • Your menu sounds great!! I just wanted to remind everyone that some of the sauces you might use may contain gluten, (or dairy) some people are sensitive to even that small of an amount. Gluten hides under many names! Thanks for the menu ideas :)

    • Hi Katie! Happy to help and thanks for the reminder. I need to add a note at the top I guess. I will often point to similar recipes to give people ideas. I do tend to make all of our sauce from scratch for that very reason. Salad dressings and soy sauce in particular tend to get me. I think it’s often trace amounts of gluten and also MSG!

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  • Hi,
    I am on a strict gluten-dairy-sugar free diet, and I have been advised that white rice is refined sugar, so I use brown sugar. Corn also has a small amount of sugar. What do your advisors say about that? Thanks for sharing

    • Hi Laurie, sorry for the delay in getting back to you. You are correct that many starches like white potatoes, rice and pasta are recognized by the body the same as sugar. You can substitute honey, maple syrup or coconut sugar — even mashed bananas as successful alternatives. Let me know how your transition goes, it can be hard at first but gets much easier as you go along.

  • Spinach Strawberry Salad, has both sugar in the dressing and dairy in the salad, Monteray Jack. So when making Spinach Strawberry Turkey Roll Ups do you not add the sugar and cheese? Then it would not be sugar and dairy free…..

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