14 Day Healthy Meal Plan

14 Day Healthy Meal Plan Recipes

14 Day Vegetarian (Lacto-Ovo) Meal Plan

7 Day Vegan Meal Plan
Vegan & Vegetarian (Lacto-Ovo) Recipes

Low Glycemic Protocol

Low Glycemic Protocol Meal Plan

IBS Relief Using FODMAPS
Leaky Gut Syndrome

Rotational Meal Plan
Life Without Wheat
Life Without Dairy
Candida Cleanse
Sports Nutrition


Life Without Wheat


Foods to Avoid:
Bread/Crackers – all breads containing wheat, including pumpernickel, rye, oatmeal, and corn.  Baking powder biscuits, crackers, gluten bread, pancakes, dessert breads and muffins, matzoth, pretzels, rusk, waffles, and zwieback.


Cereals – all cereals dry or cooked that contain wheat, whole wheat, farina, or bran*.


Desserts – cakes, cookies*, donuts, pies, chocolate bars, custards and puddings, ice cream, ice cream cones, and pastries.


Flour – all purpose, graham, white, whole wheat, gluten flour, (some buckwheat, corn, lima bean, rice, soy and rye flour contain wheat as well – check the label)


Gravies and Sauces – thickened with flour


Meats – canned meat dishes such as stews, chili, hot dogs, luncheon meats, or sausage in which wheat has been added as a filler, meat dishes prepared with bread, cracker crumbs, or flour, such as meat loaf, or breaded chicken, stuffing, etc. 


Pasta – macaroni, noodles, spaghetti, vermicelli, etc.

Salad dressings – thickened with flour


Soups – bouillon cubes and canned soups*


Beverages – beer, eggnog, coffee substitutes, gin, malted milk, whiskey, Postum, and Ovaltine.

Key words to look for on labels – wheat, flour, wheat germ, bran, graham flour, farina, semolina, food starch, wheat starch, gluten, modified food starch, vegetable starch, vegetable gum, hydrolyzed vegetable protein, and MSG


Foods To Include:
Flours and Grains – oats, spelt, rye, buckwheat, kamut, quinoa, millet, amaranth, teff, rice flour, soy flour, tapioca flour, bean flour, and potato flour.


• Look for wheat free breads at specialty bakeries, or place special orders
• Dimplemyer Rye, available at many large grocery store chains (freezer section)
• Many other varieties also available at natural food stores


• Kamut, corn, or spelt pasta
• Asian rice noodles, available at grocery stores
• SOBA  noodles ( buckwheat)


• Rice crackers*
• Rice cakes*
• Ryvita light rye crackers (all available at grocery stores)
• Corn tortillas/Corn chips – in moderation


• Many wheat free cereals are available in natural food stores and in the natural foods section of your grocery store
• Organic oatmeal is usually wheat free…non organic does contain wheat ( cross contamination at refinery)


• Lifestream buckwheat Waffles
• Lifestream Mesa Sunrise Waffles
• Van Gluten Free Waffles (all available at natural food stores and in the natural foods section of your grocery store)

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