Allergy Free Menu 3

Gluten, Dairy, Soy, Nut, Corn and Sugar free Menu

Don’t know what to eat today? What can you eat now that you can’t eat one or any of these items? I decided that it was important to get resources out there for people who feel lost in a world of foods that they can no longer eat. Since it is taking more time than I would like to write all of the recipes that I know and provide all the information on the ingredients, I wanted to create a menu “ideas” page in order to have an instant resource for those who are struggling with figuring what they CAN eat. Also, keep in mind that planning ahead saves time and money, not to mention it’s much less-stress!

Sunday

Breakfast- Poached, Steam, Fried or Hard boiled Eggs

Lunch- Romaine lettuce wraps, use sliced deli meat or protein of choice with tomato, onion and Balsamic Vinaigrette

Whole fruit of choice

Dinner- Chicken Cacciatore – Bobbie Flay’s recipe, yum! Just use brown rice noodles & either omit the parmesan or use nutritional yeast instead. Make extra for a leftover’s dinner tomorrow J

Monday

Breakfast- Gluten-free Oatmeal made with Coconut Milk and raisins

Lunch-Hemp, Chia seed or Flax seed butter with Jam of choice (sweetened with pectin, honey or stevia) on gluten free & corn free bread

Fresh cut veggies dipped in hummus or dairy-free ranch

Dinner-Leftovers are wonderful! Especially when they are repurposed. Tonight shred up the chicken left from last night, add more marinara sauce if needed and serve with a different style of brown rice pasta. Serve with a fresh side salad.

Tuesday

Breakfast-Rice cereal with fresh strawberries or bananas and coconut milk

Lunch- Burger (turkey, beef or veggie) top with lettuce, tomato & onion with mayo or mustard, side note*prep your meatloaf now with same ingredients!

Dried or Fried Veggie Mix (I get from whole foods once a month)

Dinner- Turkey Meatloaf serve with simple mashed potatoes & your veggie of the day. To make gravy – heat 1 Tbls Olive oil over medium heat, add 1 Tbls of gluten-free flour (I like buckwheat, quinoa or garbanzo), whisk together cook for 2 minutes, then add 2 cups of chicken or beef broth, whisk together, season with salt, pepper & garlic to taste, reduce heat to low, cook til thickened

Wednesday

Breakfast- Eggs, try scrambled, whisk with a little coconut milk & seasonings; boil a few eggs for dinner later

Lunch- BLT (Bacon, Lettuce & Tomato-I like onion too:) on Gluten & Corn free bread, try adding Roasted Garlic to this mayo recipe

Potato chips, fried in safflower or sunflower oil, try this sweet potato crisp recipe

Dinner- Cobb Salad (I like to grill up 8-10 chicken breasts over the weekend and slice them for meals in the coming week)

Ranch or Honey Mustard dressing

Thursday

Breakfast- Fruit with Coconut yogurt

Lunch- Salad, just add Chicken and additional veggies like broccoli, cauliflower, carrots, olives, etc.

Dinner- Black Bean Soup

Friday

Breakfast- Omelet or Scrambled eggs with veggies and dairy free cheese

Lunch- Salad, just add Chicken and additional veggies like broccoli, cauliflower, carrots, olives, etc.

Dinner- Lemon and Garlic Roasted Chicken – Ina Garten (Barefoot Contessa-I love her) just use either olive oil or clarified butter (ghee) in place of the butter. Serve with a side of roasted potatoes & a vegetable

Saturday

Breakfast- Pancakes – one of my favorite recipes, I keep a dry mix around all the time

Lunch- Salmon Salad Sandwich with Avocado Mayo try substituting tuna

Dinner- Grilled Calamari Caesar Pasta

Don’t Forget the Snacks! Check out this list of Allergy Free Snacks that you can choose from for quick, nutritious pick-me-ups throughout the week.