Friday, March 2, 2012

Gluten Free Friday ~ A 7 Day Lunch Plan

Wow!  Turns out that many of you are like me, in that you are in need of new meal ideas for yourself or your family.  Last week I posted a meal plan for breakfast that was created by Dawn Jackson Blatner, RD.  I thought I would post the snacks she suggests this week, but I think I'll go right to the lunches, since we all seem to be at a loss for new and healthy meal options. 


Remember, these are 300-400 calorie meals, so if you are not trying to lose weight, then you don't need to adhere to the portion size.  I just happen to love all of the different foods she includes ~ beans, avocados, goat cheese, hummus, granola, yogurt, tomatoes ~ so, these meals are particularly appealing to me.  I hope they will be to you also. Remember also, that these are low sodium, so low water retention, and bloat banishing as well!


I'll try and post the snacks and dinners next Friday, but if I don't get to it, it will be because I'm in the Magic Kingdom or traveling the world via Epcot.  That's right, our sabbatical is ending with a trip to Disney World, which may call for a Friday food post all by itself!  It's been such a relief to discover that so many places in all of the parks cater to a gluten free diet.


OK ~ on to the lunches!


7 Day Lunch Plan


Day 1: Yogurt Parfait with Granola & Fruit (yes, for lunch!)
1 cup plain Greek yogurt
1 cup granola with nuts and dried fruit


Top yogurt with granola or vice versa and eat!


Day 2: Mediterranean Plate
1/2 cup hummus
1 GF brown rice wrap/tortilla
1/2 cup cucumbers, sliced
1/2 cup red bell peppers, sliced
1/2 cup fresh, raw sugar snap peas (or fresh, raw green beans)


I cut the GF brown rice wrap/tortilla into wedges and bake them until they are crispy to resemble pita bread wedges.  Dip the "pitas" and veggies into the hummus.


Day 3: Spinach & Avocado Salad with Almonds
4 cups baby spinach
1/2 avocado (save other half for tomorrow!)
3-4 Tbsp slivered almonds (I like them lightly toasted)
olive oil & balsamic vinegar for dressing


Day 4: Avocado, Bean & Tomato Sandwich
1/2 avocado
1/4 cup white beans (cannelini or great northern)
lemon juice
salt and pepper
4 slices tomato
1/4 cup arugula (or spinach)
2 slices GF sandwich bread, toasted


Mash together beans, avocado, lemon juice, salt, and pepper.  Spread onto toasted GF bread slice. Top with arugula, tomato, and 2nd slice of bread to form a sandwich.


Day 5: Honey Dijon Turkey Wrap & Grapes
1 GF brown rice wrap/tortilla
1.5 oz turkey breast
1/2 cup spinach
2 tsp honey Dijon dressing or spread
1/2 cup grapes


Spread honey Dijon on GF wrap. Place turkey and spinach on wrap and roll it up.  Enjoy 1/2 cup grapes as a side to the wrap sandwich.


Day 6: Carrot Ginger Soup with Walnuts
Either: 2 cups of store bought ginger carrot cashew soup ~ Pacific makes a GF version.


OR make it yourself:
1 lb carrots, sliced
1 small onion, chopped
1 clove garlic, minced
1 Tbsp ginger, grated
2 tsp olive oil
1 1/2 cup water
2 Tbsp walnuts
1 Tbsp parsley


Saute carrots, onion, garlic, ginger in olive oil for about 8 minutes.  Add water and salt and boil for 15 minutes.  Puree this mixture in a blender along with walnuts and parsley.


Day 7:  Quinoa Salad
1/4 cup quinoa
1/2 cup water
1 cup parsley
1 cup chopped tomato
1 cup chopped cucumber (with seeds and skin)
2 Tbsp pine nuts
1 tsp olive oil
juice from 1/2 lemon
salt and pepper to taste


Cook quinoa in water for 12 minutes.  Toss with veggies, pine nuts, lemon juice, olive oil, salt, and pepper.


Shopping list for the 7 day lunch plan:
(many of these items overlap to the dinners as well!)


Greek yogurt                                                     arugula
granola (with fruit and nuts)                           parsley
hummus                                                             quinoa
cucumber                                                           GF sandwich bread
red bell pepper                                                  GF brown rice wraps/tortillas
sugar snap peas (or green beans)                    turkey breast
baby spinach                                                      honey dijon spread
avocado                                                                grapes
slivered almonds                                                Pacific brand carrot ginger cashew soup
olive oil                                                                (or carrots, ginger, garlic, walnuts, onion)                        
lemon                                                                   tomato
can of cannelini/great northern beans             pine nuts






Needless to say, I will probably not be eating anything like this next week when I'll have the option of GF fish and chips made with a champagne and chickpea batter at Raglan Road Irish Pub in Downtown Disney!  YUM!  

1 comment:

Neena said...

Thank you Melanie for sharing these lunch ideas. I just ate the Honey Dijon Turkey Wrap & Grapes. The mustard added a nice kick to the wrap. I also added a cup of leftover soup and it was just right for a quick lunch. I hope you are enjoying your time at Disney and had a great sabbatical in Texas. Love ya!