Below is my Menu Plan for the 10 Day Gluten Free Dairy Free Challenge
I will be editing this to include my grocery list which I am still working on. Mainly because I don't want to do all ten days of shopping at once and secondly because if I buy too much produce it might not last ten days! Thirdly, because I get so many vegetables from our CSA I don't want to waste anything. So even though I have everything listed for buying my groceries, I need to separate the list by day. I'll upload a printable PDF of that soon.
I have listed recipes from several different cookbooks. I realize that not everyone has all of these cookbooks. I first used these on loan from my local library, then after I realized I loved them, I purchased them one by one as my budget allowed to add to my Cookbook Collection. If you don't want to buy these books, just use a recipe from a cookbook you like! There are plenty of good recipes on the internet and I mentioned a couple of good websites in my first couple of posts.
If you are not following the Trim Healthy Mama Plan you might wonder what some of my abbreviations mean. They are: FP – Fuel Pull (low carb and low fat) S – Satisfying (fat for fuel) E – Energizing (carbs for fuel) CSA – Community Supported Agriculture
10 Day Challenge Menu
Day One – Monday
S – Poached Eggs with Spinach, Peppers and Onions
FP – Tuna Wonder Wrap + Salad w/ Tomatoes and veggies
E – Roasted Chicken (eat breast only if doing THM for E meal), Spinach with Peppers and Roasted Sweet Potatoes
(I’m using spinach and peppers twice today because that’s what I have in my fridge and freezer! Use what you’ve got!)
Day Two – Tuesday
S – Spinach Frittata p. 206 Whole30 Cookbook
S, E or FP – Chicken Soup with leftover chicken from day one (save two portions of soup; keep one in the fridge for tomorrow and one in the freezer for day 10)
S or E – Classic Chili p. 342 Whole30 CookBook (optional, use lean meat rinsed after cooking and add Pinto Beans, beans are not in the recipe as they are not included in the Whole 30 plan, but I add beans for my kids and if I prefer to have an E-meal I’ll add them to mine)
Day Three – Wednesday
FP – Chicken Soup leftovers (soup makes a perfect breakfast!)
FP – Smoked Salmon and Mango Nori p. 175 Paleo Approach Cookbook
Day Four – Thursday
FP – Big Boy Smoothie (Strawberry version) Trim Healthy Mama Cookbook p. 414
FP – Protein Salad on Greens from CSA (I’ll either use salmon, tuna or leftover chicken for my protein)
FP – Trim Train Taco Soup (link has been moved or removed by Trim Healthy Mama authors – sorry)
(it just worked out that all my meals planned are FP this day, if I feel tired or extra hungry I’ll either add lentils to my salad or and olive oil based dressing depending on how I feel)
Day Five – Friday
FP – Big Boy Smoothie (chocolate version) p. 415 Trim Healthy Mama Cookbook
FP, S or E depending on how you make soup – Packed Lunch (Will be away from home at lunch for a One Tank Road Trip): Leftover Trim Train Taco Soup & Meat and Lettuce Roll-ups (can use pickles, etc. no cheese though! Or you can use Wonder Wraps!)
E – Wipe Your Mouth BBQ in the Crockpot (Because I’ll be away all day) p. 43 with Light and lovely Coleslaw p. 231 (I get a ton of cabbage from my CSA)
Day Six – Saturday
S – Basic Donuts p. 268 Trim Healthy Mama Cookbook (substitute full fat coconut milk in place of the sour cream please and use coconut oil instead of butter) can top with Handy Chocolate Syrup p. 479 or Slim Belly Jelly p. 478 or Cinnamon with Gentle Sweet for a Powdered Cinnamon version
S – Buffalo Chicken Salad p. 96 Against All Grain Meals Made Simple + homemade mayo + herb ranch
DESSERT: Tummy Tucking Ice Cream p. 363 Trim Healthy Mama Cookbook (use cashew or almond milk) skip the heavy cream and you can use the Handy Chocolate Syrup for a nice topping!
Day Seven – Sunday
S – Basic Donuts p. 268 Trim Healthy Mama Cookbook (substitute full-fat coconut milk in place of the sour cream please and use coconut oil instead of butter) can top with Handy Chocolate Syrup p. 479 or Slim Belly Jelly p. 478 or Cinnamon with Gentle Sweet for a Powdered Cinnamon version OR Repeat a different breakfast you like. I’m planning to make extra donuts so I won’t have to cook Sunday morning!
FP – Popeye’s Power Soup p. 104 with Hello Cheese p. 487
S – Jalapeno onion burgers p. 178 + sauteed onions, mushrooms and homemade ketchup
Day Eight – Monday
S – Poached eggs in caramelized onions (I use about ½ cup) + whatever veggies I get from my CSA
E – Sweetie on Steroids p. 76 Trim Healthy Mama Cookbook (single serve) leave off Parmesan cheese or use Hello Cheese p. 487
S – Fried Breaded Fish p. 178 THMC *use baking blend or other approved gluten-free baking blend (not Joseph’s pitas as they are NOT gluten free) with Roasted Cabbage *See Roasted Nonstarchies p. 227 Trim Healthy Mama Cookbook
Day Nine – Tuesday
S – Eggs fried in Coconut oil w/ CSA Veggies
E – Grilled Chicken Breast on a veggie salad (might use the Heavenly Chicken Recipe if I have tamari or coconut aminos)
S – Cashew Chicken p. 65 Trim Healthy Mama Cookbook (use gluten free replacement for soy sauce such as Tamari or Coconut Aminos)
Day Ten – Wednesday
FP – Chicken Soup leftovers, soup makes a great breakfast, just get the portion you saved from the freezer and heat it up!
FP – Smoked Salmon and Mango Nori p. 175 Paleo Approach Cookbook or leftovers from Cashew Chicken on Day 9
S – Cream of Broccoli Soup p. 183 Paleo Approach Cookbook + Tikka Masala Chicken p. 165 Gwyneth Paltrow It’s All Easy Cookbook (substitute coconut milk yogurt)… *you can use frozen broccoli for the soup!
Or for Day ten or any other day substitute your favorite meals from Days 1-9, the meals and days are totally interchangeable. I do that often. Sometimes I'm just not in the mood for whatever I have planned for that particular day, so I will substitute something from another day. Just do what works for you if you follow my plan. Speaking of following my menu plan, you don't have to. I just thought I would share what I'll be eating for the next 10 days. I plan to make some YouTube videos to go with this, so if you haven't already, you might like to subscribe to my channel by clicking HERE.
Let's talk about making progress!