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Nutrition

14 day healthy lifestyle menu plan
20 healthy recipes
Leaky Gut Syndrome
Life without wheat
Life without dairy
5 day wheat & dairy free menu plan
Wheat & dairy free recipes
Gluten free diet guide for families
14 day vegetarian meal plan

5-Day Wheat and Dairy Free Menu Plan

Day 1

 


Breakfast

2 scrambled eggs
1 slice spelt, kamut bread or Ezekiel bread
Butter
1 orange
Herbal tea

OR

1 bowl of wheat free cold cereal – many varieties in the natural foods section – read labels.
Almond milk
1 slice wheat-free bread with almond butter and jam.

Milk must be avoided.  Use a little water, or just scramble eggs as they are with some added herbs if you like.
Avoid wheat flour because of its inflammatory effects.
Ezekiel bread is available in the freezer section of your health food store or natural foods section of the grocery store.  It’s made from sprouted grains (including wheat) but tends not to be inflammatory because of the sprouting process.  This bread is not recommended for anyone with celiac disease.
Choose butter over margarine.  Margarine contains modified fats and sometimes whey or milk solids.

Lunch

Tuna salad made with Helman’s Real mayonnaise, with olives and a dill pickle on a bed of lettuce
Variety of raw veggies
Handful of grapes

Miracle Whip contains sugar, and should be avoided.
Olives and pickles are allowed as long as there is no added sugar.
Small amounts of goat’s cheese is allowed

Dinner

Start your meal with a big salad – all kinds of vegetables. Eat as much as you can.  Fibre is very important.
Homemade spaghetti sauce with ground beef, grated carrots, onions, garlic, herbs, and tomatoes.  Serve on a bed of spaghetti squash or wheat-less pasta.
Fresh fruit

You may have rice noodles/pasta, kamut pasta, spelt, or corn pasta.  Check out the bulk section of Planet Organic – there’s lots to choose from.  As long as there is no wheat, it’s okay. Choose beans or eggplant in place of spaghetti squash if desired or look for “soba” pasta containing buckwheat.
Salad dressings are okay as long as there is no sugar added.  Or make your own.  See recipe below.

Snacks

Almonds
Fresh fruit

Be sure to take in at least 6-8 glasses of pure water daily.

*Recipe Provided

 

Day 2

 


Breakfast

Pineapple Protein Shake
OR
Wheatless frozen waffles – found in freezer section at health food store or natural foods section of grocery store.
Drizzle with maple syrup
Top with berries

1 cup of pineapple juice
5 strawberries
½ banana
1 scoop of protein powder
Add water to desired consistency

Lunch

Mixed vegetable salad with orange dressing or vinaigrette*
Egg salad sandwich made Helman’s mayonnaise on 2 slices of wheat-free bread
OR
Leftovers

All vegetables are allowed – be sure to use a variety of colours when preparing a salad.  Be sure to have 1 to 2 servings (1/2 cup) of cruciferous veggies every day to help with endometriosis (cabbage, Brussels sprouts, kale, cauliflower, broccoli)
Many condiments contain sugar and these should be avoided.
Avoid commercial salad dressing as much as possible, as most have added sugar.

Dinner

Large salad
Roasted chicken
Brown Rice
Roasted vegetables: beets, carrots, zucchini, and onions, with a little olive oil.

Rub chicken with a little olive oil and herbs of your choice. 
Although grains are not permitted, salad and cooking oil made from grains may be used.

Snacks

Berries in season
Penny’s Snack Bar*

Commercial peanut butter contains added fats and sugar, and should be avoided.  Choose “nuts only” type nut butters.

*Recipe Provided

 

Day 3

 


Breakfast

Freshly squeezed grapefruit juice
1 homemade muffin without wheat flour
OR
Wheatless bread toasted with almond butter and sliced banana

If diarrhea is prevalent in the morning, avoid fruit juice until later in the day.

Lunch

Thick and Hearty Lentil Soup*
½ slice wheatless bread with butter
1 banana

Lentils, split peas and precooked beans can be added to any soup recipe to provide added protein, fibre and nutrients.

Dinner

Chicken and Vegetables stirfry
Coleslaw made with cabbage and carrots
Strawberry and mango fruit cup

Herbs of all kinds may be used but avoid hot spicy mixtures, such as curry powder.  Use fresh garlic and onions instead of powders.

Snacks

Protein Shake*
Celery and carrot sticks

It is important not to skip snacks.  The nutrient value of snacks has been factored in to this highly nutritious diet.

*Recipe Provided

 

Day 4

 


Breakfast

Freshly squeezed orange juice
Hot cereal, such as oatmeal, spelt flakes, quinoa (pronounced Keen-wa), or millet
1 tbsp ground flax seed
Fresh strawberries

Flax meal is a good source of fibre as it is void of rough edges and is less irritating than other sources of fibre such as bran.

Lunch

Leftovers
Herbal tea

Fish and seafood are permitted, however, cold water fish such as wild salmon, and mackerel, provide high amounts of essential fatty acids and should be chosen over other types of fish and seafood.  Smoked fish should be avoided.

Dinner

Chilaquiles/Bean Pie*
Mixed vegetable salad
Mixed fruit salad: pineapple, green grapes, and cantaloupe is a refreshing combination

Beans are highly nutritious and should be welcomed into any diet.  However, if beans are replacing meat, such as in a vegetarian diet, they should be introduced slowly.  It can take some time for the body to be able to digest beans easily.
Ezekiel wraps can be used to make Quesadillas, sandwich-type wraps – available in the freezer section of your health food store or natural foods section of the grocery store.

Snacks

Nuts: walnuts, almonds, seeds
Penny’s snack bar

Raw nuts and seeds should be chosen over roasted/salted.  The oil on roasted nuts and seeds is often rancid.

*Recipe Provided

 

Day 5

 


Breakfast

1 boiled egg
Toast (wheatless bread)

Choose free-range eggs from a reputable supplier whom you know does not use antibiotics or chemicals in their feed.

Lunch

Veggie wrap made with hummus*, avocado, sliced tomato, and sprouts
Carrot sticks
Fruit Spritzer made with pineapple juice and club soda or Perrier

Be creative with lunches.  Sandwiches can be made with a variety of meats, or vegetables.  Avoid processed meats.  Many contain starch, whey powder, lactose, or sucrose, and preservatives.

Dinner

Large Salad
Grilled Salmon with Lime Butter Sauce*
1 glass of dry white wine

Alcohol in large quantities is not recommended, however the occasional glass of dry wine is permitted on special occasions.  Consider this your celebration meal for sticking to your diet plan and being one step closer to being healthier and happier.

Snacks

Penny’s Gingerbread*
1 banana

Be sure to drink lots of pure water throughout the day, between meals to aid digestion.

*Recipe Provided

         
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