for Friday.
Breakfast: Apple Cinnamon Steel-Cut Oats, made with gluten-free oats (Chapter 6); Overnight Oats, made with gluten-free oats (Chapter 6); Wild Blueberry Smoothie Bowls, made with gluten-free granola or omitted (Chapter 6); and Greek Yogurt Deviled Eggs (Chapter 6)
Lunch: Mediterranean Quinoa Bowls (Chapter 8); and Korean Spiced Bowls, made with tamari in place of soy sauce (Chapter 8)
Dessert: Chocolate Avocado Mousse (Chapter 19); and Peanut Butter Cereal Bars, made with gluten-free cereal (Chapter 19)
Lower-Carb Meal Ideas
Carbohydrates are an important component of a well-balanced eating plan, but some people want or need to focus on higher-fiber options, like legumes and whole grains. The meal plan in this section is meant to support a person living with diabetes or following a lower-carb diet, while encouraging more vegetables at a meal and a higher-fiber diet. To jumpstart planning meals, consider combining protein foods with loads of fresh vegetables and a sprinkling of whole grains.
Here’s what the week looks like:
Monday: Serve Tortilla Soup (Chapter 12).
Tuesday: Serve Chicken Korma (Chapter 15), Garlicky Greens (Chapter 17), and Asian Pickled Cucumbers (Chapter 17).
Wednesday: Serve Shredded Buffalo-Style Chicken Wraps (Chapter 12) with fresh berries and almonds. Also, transfer the Chicken Cacciatore from the freezer to the refrigerator for Thursday.
Thursday: Serve Chicken Cacciatore (Chapter 15) with Grilled Balsamic Asparagus (Chapter 17). Also, place the ground beef in the refrigerator to defrost for Friday.
Friday: Serve Pan-Fried Burgers with Creamy Feta Green Salad (Chapter 16).
Roast or purchase one or two rotisserie chickens, shred the meat, and refrigerate for Monday and Wednesday.
Place the ingredients for the Chicken Korma in a dish and refrigerate for Tuesday.
Wash the kale for Tuesday.
Prepare the Chicken Cacciatore and freeze for Thursday.
Wash and prep the asparagus for Thursday.
Breakfast: Chimichangas (Chapter 6) with blackberries and Greek Yogurt Deviled Eggs (Chapter 6) and avocado toast
Lunch: Beefy Chop House Salad (Chapter 8) and Canned Tuna Niçoise Salad (Chapter 8)
Dessert: Chocolate Avocado Mousse (Chapter 19) and Grilled Peaches with Amaretti Cookies (Chapter 19)
Swapping Out Dairy
Much like living with gluten intolerance, living with a dairy allergy can be challenging and scary. Dairy can sneak into foods as milk solids, whey, casein, or any packaged goods labeled “contains milk.” Meal planning for a dairy-free week can be as simple as taking a favorite dish and removing the cheese, butter, or milk. The recipes in this section are made without dairy, but you should still look for any labels that say “contains milk” if you have a food allergy.
Here’s what the week looks like:
Monday: Serve Turkey and Vegetable Soup (Chapter 9) with flatbread or crackers.
Tuesday: Serve Sausage and Bell Peppers (Chapter 14) with French bread and olive oil for dipping.
Wednesday: Serve Turkey and Noodles (Chapter 9). Also, defrost the pork tenderloin for Thursday.
Thursday: Serve Cherry Balsamic Pork Tenderloin with Brussels Sprouts (Chapter 14). Also, defrost the Sloppy Joes for Friday.
Friday: Serve Sloppy Joes (Chapter 15) serve with dairy-free hamburger buns and Carrot and Cilantro Salad (Chapter 17).
Roast a turkey for Monday and Wednesday (or buy precooked turkey meat).
Wash and prep the Brussels sprouts for Thursday.
Wash the carrots for Friday.
Prep and freeze sloppy joes for Friday.
