Jan 14, 2014

My Five Day Gluten Free Meal Plan (with recipes!)



Hi fit friends!

Today I'm so excited to share my weekly meal plan for this week, with recipes, after receiving a lot of positive feedback on my Instagram account this past weekend.

Are you on Instagram?
If not, you should be. It's an app on your phone that allows you to connect with other like-minded folk and encourage, motivate and learn from others via PHOTOS.
And since photos are my favorite, I love me some Instagram.

If you are on IG, come follow me and my sisters if you'd really like to stay in the loop with all our shenanigans.  We'd love to connect with you!

Anywho, I'm rambling....... before I dive into my menu plan extravaganza, could I please get a quick holla for our new web design?
I must say, I'm loving it.
The fact that you can easily find all four of us with our contact information like email, Twitter, Instagram and Beachbody tabs? Perfection.

Big thanks to Chris Stanfield from Hubby Jack Blog for helping these four non-techy sisters out with all the this blog stuff. You rock.


Ok, let's do this.
On Sunday I posted my upcoming meal plan on my Facebook page and Instagram.
It looked like this.





Nothing fancy.
We are not fancy.  I don't have time for fancy.
I'm jealous of all of you that do.
We, at Haus of Girls, definitely stick to the basics.

We are also a wheat/gluten free home after my daughter Sophie and I tested positive for Celiac disease.
However, my other two daughters are also gluten free as I have seen the positive changes in both of them after removing it from their diets last May.  Gracie's feet have grown two sizes and Mia's belly aches, that we thought were caused by her daily medicines for her immune deficiency, have disappeared.  This is all the proof I need to know they do not need wheat/gluten in their bodies.

And as for my story, I have not disclosed very much on this blog as of yet but really want to so that I can help all of those suffering from the same symptoms I was for over a year.
I had no idea that my symptoms had anything to do with what I was eating.

In 2012 I realized that something was off about me.
I was not the spunky, high energy, motivated woman I once was.
I was struggling with mood swings, depression, anxiety and just in this weird funk.
All of my symptoms, according to my pal Google, told me I had hypothyroidism.

So off to the doctor I went to get my thyroid checked.
Luckily it was perfectly fine. But I knew something was wrong with me.

Coincidentally at the same time I was still trying to figure out what was going on with me, my sister Maggie was diagnosed with Celiac disease after becoming very sick.
And so we say, the rest is history.

We researched.
We educated ourselves.
We are now knowledgeable about more than we could have ever dreamed possible in terms of nutrition and the ways foods affect us.

I will never eat wheat/gluten again and I never want to.
Not because I don't miss sinking my teeth into a huge chocolate chip cookie from time to time, but for the mere fact that gluten and wheat were impacting me so much so that my brain was being affected.
My happiness was affected.
My quality of life was diminishing and I never want to go back.
I don't want to damage my body so I choose to eat wisely.

I encourage all of my monthly challengers to figure out what foods are affecting them negatively and positively and learn to live a life of health.  I ask you to do the same.  Learn what certain foods are doing to your body.  Be open-minded when it comes to food and nutrition and realize that when you eat certain foods and you get a stomach ache afterwards, it's probably happening for a reason.

Migraines, bloating, fatigue, depression, joint pain and more are often symptoms of foods like gluten and go misdiagnosed for years.  If you have any questions regarding this, please don't ever hesitate to contact me.  My passion is helping others get healthy and rid their lives of "the funk" that certain foods can cause.

Ok, now that you have a little history on us, you can understand why we eat the foods we eat.
We stick to as much non-processed food as possible like you may have read HERE.
And we try to keep it real.
Real foods.
Free of gluten and wheat.


My meal plan for this week looked like this:

Sunday: baked almond encrusted chicken with homemade sweet potato and regular potato fries
Monday: turkey meatballs with roasted zucchini
Tuesday: lettuce wraps (chicken, onions, almonds, peppers and zucchini)
Wednesday: grilled steak, mashed potatoes and salad
Thursday: sweet potato chicken burgers and salad
Friday: Quinoa Mexican dish


Extra goodies and treats I made on Sunday for the upcoming week:

PB chocolate chip oat muffins
cookie dough bites
Oat bars


My grocery list looked like this:

red and green peppers, spinach salad mix, Kerrygold butter, Nitrate free thick cut bacon, hormone and antibiotic free fresh chicken breasts, gluten free rice, onion, lettuce, black olives, honey crisp apples, PB, gluten free rolled oats, fresh blueberries, baby carrots, zucchini (several), 2 sweet potatoes, coconut milk, gluten free chicken broth, raw broccoli, raw almonds, lean ground turkey meat, oat flour, gluten free quinoa, black beans, fresh salsa, mini chocolate chips, fresh parsley and cilantro and some Kombucha.

This was around $125 for our family of five for the whole week.
Granted, I have a few things at home already that I didn't need to buy like spices, Stevia extract, real maple syrup, etc.

Here are my random recipes for my menu for the week.
I'm not a big fan of measuring things and being exact.
That is too fancy for me.
I believe in winging it and coming up with things so I'll do my best at giving an appropriate amount of information for each meal.  Email me if you have questions!



Sunday: baked almond encrusted chicken with homemade sweet potato and regular potato fries

Using a food processor I just grind up some raw almonds and make an almond meal for the crust.
Sprinkle in some garlic for extra yumminess.
Dip 4-5 raw chicken breasts into a few scrambled eggs and then coat with the almond meal.
Throw in a glass baking dish and bake at 350 f around 35-40 minutes.

Slice up some regular and sweet potatoes somewhat thin.  Think chips.




I use this handy dandy slicer and kinda want to marry it right now.
Obsessed.  Best gift ever from my Mom this Christmas.

Lay the sliced potatoes on a baking sheet and drizzle with a little olive or coconut oil and sea salt.
Broil (I love me some broiling) until they start to brown.
Not for 20 minutes while you chat with your kids about their day at school until you smell smoke.
Hypothetically speaking.....



Monday: turkey meatballs with roasted zucchini

Get 1-2 pounds of lean ground turkey meat and mash up with some onion powder, Italian seasoning (if you don't have this use some oregano and basil) and garlic powder.  I also add in a huge handful of fresh chopped up parsley.  Yum!




Roll into meatballs and saute for about 7-10 minutes.
Flip halfway through.  My tip for this to keep them intact is to use an ice cream scooper.
It hit me a few months ago after watching four crumble while I attempted to flip with a spatula.

For the roasted zucchini I simply slice or cube several huge zucchini.  We are obsessed at Haus of Girls with this magical vegetable. So good.

Lay on baking sheet and drizzle with a little olive oil and Italian seasoning.
Bake at 400 f for about 15-20 minutes.



Tuesday: lettuce wraps (chicken, onions, almonds, peppers and zucchini)

This one is so easy.
Chop up some chicken breasts.... maybe 2-3.
Saute in olive oil until almost cooked through.

Throw in 1/2 chopped onion, a handful or so of slivered almonds, 2 chopped peppers and 1 chopped zucchini.  Stir fry this with some Bragg's liquid aminos.

Once the stir fry is done you'll just wash up your lettuce keeping the big pieces in tact.
Have everyone create their own wraps.
My girls love doing this! And my belly loves eating these.


Wednesday: grilled steak, mashed potatoes and salad

This is pretty explanatory.
Grill (or have our hubby or spouse grill) some yummy steaks to perfection.
While he's doing that put on a little cooking music and pop a few potatoes into the microwave until cooked.  I just hit "baked potato" on my microwave.

When those are done mash up with a little Kerrygold butter and sea salt.  I sometimes add little plain almond milk to make a little more creamy.

Make a lettuce salad using leftover lettuce from lettuce wrap night, tomatoes and green pepper.



Thursday: sweet potato chicken burgers and salad

I love making these chicken burgers. It's so easy and so tasty.

*Side note- This recipe reminds me of one of the most interesting facts I've learned over the past few months about eating healthy and mindfully.  This being that it really doesn't take more time to cook healthy real foods (not that I mind if it did because it's so worth it) that to cook and prepare processed packaged foods.  It just takes a little more planning.  But isn't your family worth 5-10 minutes of planning? Yes it is.  Moving on.....


Throw in some chopped up raw chicken breast into a food processor (another kitchen gadget I could marry) I usually do 2-3 chopped up chicken breasts.
Sprinkle in some paprika, onion powder, garlic powder and 1-2 (depending on size) chopped and already baked skinless sweet potatoes.

Combine all of this in the food processor until well mixed.
Shape into burgers your choice of size.
Grill on stove top until cooked through.
I usually do 5-7 minutes per side.

For our spinach salad I'll throw on some black olives, avocado and onions.
My girls aren't fans of black olives but I always put them in their salad.
Keep putting foods your kids say they don't like no matter what.
Because take it from me, they eventually try it and LIKE it.
I promise.  Keep trying.


Friday: Quinoa Mexican dish


This is a random mix of goodies.
No measuring.  Just combining a few of my faves.

I cook some quinoa and combine with well-drained and rinsed black beans.
I throw in some chopped tomato, fresh chopped cilantro, the juice of 1 lime and 1 lemon, 1 chopped red pepper and come cubed chicken.  For this I usually just broil a few pieces (so fast and easy) and mix with all the other goodies in a huge bowl.

I like to serve this with THESE chips and avocado for me.
So, so, so good.


And for the grand finale..... a few of my weekly staples.
These are good for breakfast or as after school snacks for my girlies.... and hubby to has been known to inhale several in mere seconds......



PB chocolate chip oat muffins-

My girls LOVE these and they are so simple.

Just combine 2 eggs, 1 cup of almond milk, 1/2 cup natural peanut butter, 20-30 drops of stevia extract, 2 cups oat flour, 2 tsp baking powder and 1/4 cup mini chocolate chips.

Pour into muffin tin and bake 15-17 minutes at 350 degrees.






cookie dough bites-

I literally make these every Sunday.
Perfect pop-in-mouth snack for the girls and I..... and like I mentioned earlier, my hubby Steve.

Throw 2/3 cup raw almonds into a food processor with 1/3 cup gluten free rolled oats, 1 tsp vanilla extract, 3 Tablespoons of maple syrup and 1/4 cup carob or chocolate chips.




Process all together and then drop T size balls onto cookie sheet.
Stick in freezer and grab as you go.

-Side note I ALWAYS double this recipe. Always.



Oat bars-

Combine in a big bowl:
1 cup gluten free oats, 1 cup natural peanut butter, 1 T cocoa powder, 2 T coconut oil,  3 T almond milk, 1 tsp vanilla extract and 1/3 cup of honey.

Stir this up well and smash into a glass baking pan to create one big layer.
Chill, cut and serve.
Yum!



And that's it folks.
A quick and easy five-day menu that's wheat/gluten free and super yummy and nutritious.
Please comment below if you feel these dinners are something you could whip up at home or if you have any questions at all.

I'm always here and happy to help!
Have a healthy day!

XOXO
-Marta


19 comments:

  1. This is fantastic!!!!!! Thank you so much for the recipes and meal plan. I have been on the fence about "gluten free" because it seemed really expensive and taxing, but I am going to give it a try. Thanks for posting.

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    1. A lot of people think that going gluten free is expensive. This is only true if you are purchasing a lot of "gluten free" food. By that, I mean food that is packaged and processed. You want to avoid those foods anyway in a healthy diet. Those items should always be looked at like treats. Food doesn't have to be fancy :) Meat and veggies all the way!!!

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  2. Thank you so much for all this great info and recipes!!

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  3. I would love to try this. I certainly think that I'm gluten sensitive. However, I'm not a meat eater. Any ideas for modifications???

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    1. Hi! We eat a lot of hummus (chickpeas) black beans, spinach (has a lot of protein) and broccoli does too….. almond butter is great and my cookie dough bites (recipe on here) is AWESOME!

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  4. I know that they make a vegan/vegetarian form of ground beef. That could definitely be used in the turkey meatballs. You wouldn't need any meat in the lettuce wraps. The steak would be hard to replace :) This is hard for me because I have always been such a meat eater :) Best of luck!!!

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  5. Thank you SO much for sharing these recipes! Planning meals is one of the biggest challenges I have! This is so helpful!

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  6. Thanks for the recipes and the inspiration to prep my food for the week! I have officially read your entire blog now lol - you guys post great stuff!

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    1. Thank you so much Amanda! We appreciate you reading!

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  7. I've been thinking about purchasing a Mandoline food slicer - what brand is yours and are you happy with it so far? Thanks for the recipes!!

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    1. I love mine….. I'm not sure what brand though, sorry!

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  8. This is fabulous. Thank you. My 5-year old diabetic son was just diagnosed with celiac disease and I needed some recipe ideas with whole foods, not just flour blends. And that included chocolate. (it's gluten free!) thanks again!!

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    1. Of course Jen! We appreciate you reading and taking the time to comment!!

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  10. This is really so awesome! I love to see your ideas. :)

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  11. Hi Marta (and sisters!) I just found your blog while looking at gluten free meals on Pinterest. I am starting to mentally process the potential impact gluten has made on my health over the years and it's overwhelming. I've had some similar symptoms that you shared in your post, plus ongoing issues with inflammation in one of my hips. Now I've had a diagnosis of Frozen Shoulder . . . not happy about that. I am an otherwise pretty normal/healthy 40 yr old, but interested in making a change. Your blog post was so real and actually made this seem not as overwhelming. Thank you! I am all about easy when it comes to meal planning, etc.

    One question--I like to use agave syrup as a sugar substitute for my coffee. Could that be used instead of the stevia extract? I sometimes have found that to be bitter.

    Thanks--- Tara

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  12. I finally tried the pb oat muffins. I had a hard time getting them to set up. I cooked them almost 10 minutes longer.and my stevia didn't really come out in drop, just a stream. But they taste good! I will make them again. I am wondering what else could be used in place of the stevia. Has anyone tried anything else?

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