I know that last post I put out a challenge for you to trial the gluten free diet. I know that the hardest thing to commit to something new is getting the ingredients and figuring out where to start. So I've done the hard work for you. I've completed a weekly meal plan for all meals, and the recipes can be found on the blog.
It's simple......Print off the plan (you may need to hi-light and control p to print) figure out what you need to buy, go to the supermarket buy the ingredients and your challenge can begin.
WEEK 1 GF MEAL PLAN
S | M | T | W | |
B | Scrambled eggs | GF cereal | GF toast | Yoghurt and fruit |
S | Fruit | Piece of GF cake | sultanas | popcorn |
L | Potato and ham soup | GF toasted sandwich | Potato and ham soup | GF sandwich |
S | Piece of GF cake | Fruit | Fruit | Trail mix |
Di | Roast Beef and veggies | Creamy chicken pasta | Beef strongaff | Stuffed chicken breast |
De | Small serve frozen yoghurt | Fruit | Fruit | Small serve frozen yoghurt |
T | F | S | |
B | GF cereal | Boiled eggs | GF cereal |
S | Fruit | Carrot sticks | Trail mix |
L | Rice cakes with ham cheese tomato | Rice with a small tin of flavoured tuna | Salad with meat or tuna |
S | GF cake | GF rice crackers | Fruit |
Di | Chinese Marinated pork ribs | Lamb in cranberry sauce | Sausages and veggies |
De | Fruit | Small serve of ice cream | Chocolate mousse |
Note: All recipes for the meals, soups and cakes can be found on the blog. Write your shopping list for the week based on the meal plan. The Saturday meal of sausages is just an easy to fuss dinner, you might choose something else you have in the freezer that won’t take long to cook. This is a guideline feel free to mix around as much as you like. It’s a good idea to make a pot of soup on the weekend and put in the fridge or freezer, they make great nutritional lunches through the week. Remember you need to drink at least 2L of water each day. Don’t forget some alcohol such as beer and scotch etc contains gluten! Any questions send me a message or email on mmoagflife@gmail.com
Evaluation of GF Diet
For each point use a scale of 0 for nothing to 10 being the worst possible. Bowel movements are affected by gluten in people who are coeliacs or have an intolerance, so although it may seem a bit too personal (this is only for you) record how many times you went to the toilet each day. This record is useful for yourself to monitor the success of the diet and very helpful to show you doctor or nutritionist if you want to seek further advice.
Day | Bloating | Bowel | Cramping | Tired |
1 | ||||
2 | ||||
3 | ||||
4 | ||||
5 | ||||
6 | ||||
7 |
I will also put up an evaluation form if you are trying the gf diet for autism or behavioural issues. This will be added later in the week when I gather more information about the benefits of gf diet on autism and behavioural issues.
Please feel free to contact me to ask any questions and let me know how you go with this challenge.
Goodluck
xxxx
