Friday, February 24, 2012

Gluten Free Friday ~ A 7-Day Breakfast Plan

Do you ever get in food ruts?  Seems like it's so easy to just keep eating the same things for the same meals every day.  Eight years ago, when our family began to discover and be diagnosed with a gluten intolerance (everyone except for hubby), I was forced, in a way I am now very thankful for, to find new foods to eat, and new ways to cook. We discovered hummus, lentils, nuts and nut butters, fresh and dried fruits, goat cheeses, almond and coconut milks, Indian food, pureed vegetable soups, yogurt, kefir, and kombucha. (Living in a quirky, hippie, farm co-op, college town also pushed us in this direction.  Celiac Disease + Crunchy Town has been a good combination for our overall health in general.)  But even with all of these new eating options, I can tend to buy, cook, and eat the same things over and over.

Three years ago, I purchased a Health Magazine because it had a 7-day meal plan, created by registered dietitian, Dawn Jackson Blatner, that promised foods that were nutritious, low sodium, and bloat-banishing.  (P.S.  I just checked out her website, and it appears that there are MANY more creative meal ideas and fun recipes there ~ like this one ~ Wow!) It was also a weight loss plan, as the meals only added up to 1200 calories a day.  I wasn't in need of losing weight, but the low sodium, low bloat appealed to me as well as the variety of foods it suggested. So, without really following the portion sizes (i.e. SMALL!) I have gone back to this meal plan over and over over the last few years, and thought I would share it with you ~ starting with breakfast.  I've also altered it a bit to be gluten free and contain a few more calories, and fresh items than it originally suggested. I'll post the snacks, lunches, and dinners in the weeks to come.

Hope it gives you some fresh ideas for feeding yourself and your peeps!

7 Day Gluten Free Breakfast Plan

Day 1: Walnut & Maple Oatmeal
1-11/2 cups cooked GF oats
3 Tbsp chopped walnuts
2 tsp maple syrup, honey, or agave

Day 2: Yogurt with Berries and Almonds
1 cup Greek yogurt, unsweetened
1 Tbsp honey
1 cup frozen or fresh raspberries and blackberries
2 Tbsp toasted slivered almonds

Unfortunately, the above breakfast has caused me to go into a yogurt, berry, and NUT RUT or should I say CRAZE.  Oh well, I guess there are worse addictions.

Day 3: Mango & Pineapple Green Tea Smoothie  (SO GOOD ~ and Good for you!)
1 cup brewed, cooled green tea
1 cup almond or coconut milk
1/2 cup frozen or fresh mango
1/2 cup fresh or frozen pineapple
1 Tbsp nut butter (almond or peanut are my favorites)

Day 4: GF Waffle with Peanut Butter, Yogurt & Banana
1 GF frozen waffle, toasted
1 Tbsp natural peanut butter
1 Tbsp Greek yogurt
1/2 banana, sliced
1 Tbsp sesame seeds
1 tsp honey
dash of cinnamon

Spread waffle with peanut butter and yogurt. Top with sliced banana, sesame seeds, and cinnamon.  Drizzle with honey.

Day 5: Spinach and Egg Scramble & GF Toast
1 piece GF bread, toasted
2 eggs scrambled with 2 cups fresh spinach,  placed on toast
2 Tbsp crumbled goat cheese, sprinkled on top

Day 6: Rice Cake with Peanut Butter and Honey & an Orange
1 brown rice cake (Lundberg is my favorite brand)
2 Tbsp natural peanut butter
1 tsp honey

Eat this as well as a whole orange.

Day 7: Blueberry Smoothie
2 cups unsweetened almond or coconut milk
1 cup fresh or frozen blueberries
1 Tbsp honey
2 Tbsp peanut or almond butter

Shopping list for this Breakfast Meal Plan:

Greek yogurt                                       eggs
raspberries                                           baby spinach
blueberries                                           goat cheese                    
mango                                                  almond or coconut milk
pineapple                                              rice cakes
orange                                                  GF frozen waffles
banana                                                  green tea bags
bluberries                                              peanut or almond butter
GF oats                                                 slivered almonds
GF sliced bread                                     honey
maple syrup or agave


Shawna Benedict said...

Love the GF breakfast menu. Thanks so much for sharing! My husband and I were just talking about needing some fresh ideas for him.

Melanie said...

So glad to hear from you, Shawna. Hope these meal ideas will work for you guys ~ and even spark new ideas along the way.

Cinnamon said...

Thank you! I am ALWAYS in need of some ideas. Looking forward to your next menu post :-)