Eating 5 Days a Week!

Lately I've been posting a lot of things for those of you who are just becoming gluten free. As much as I love sharing my recipes I also know that for the other 5 days a week you just want to stay full, fed and healthy. So today's entry is an example of food planning for the week.

These are just some basic suggestions, I'm vegetarian so I've also made recommendations for proteins to accompany the dishes for those of who are not. Also I don't address desserts or sweets really here but its always good to have some chocolate, sorbet, gluten free cookies on hand during the week for when a craving hits.

MONDAY

BREAKFAST: Warm gluten free oatmeal with butter and brown sugar. 

LUNCH: Egg salad or tuna salad scoop on top of leafy green salad with vegetables of your selection.

SNACK:  cheese cubes, apple slices, almonds

DINNER: Steamed rice with stir fry of mixed vegetables seasoned with garlic, olive oil and italian spices, or go asian with it and add sesame oil, sriracha sauce, garlic and tamari sauce. Add tofu, chicken or other protein of your choice.

TUESDAY

BREAKFAST: scrambled eggs with salsa on a warmed corn tortilla with cheese and avocado. 

LUNCH: left over stir fry from prior night's dinner.

SNACK: hummus with vegetables and corn chips 

DINNER: Sauteed pre-cooked polenta topped with marina sauce and parmesan cheese. Add vegetables to your sauce or meat to make it just a bit heartier. Side salad.

WEDNESDAY

BREAKFAST: fresh fruit, berries, sliced bananas, or other seasonal fruit on top of greek yogurt with honey drizzled on top. 

LUNCH: Crustless quiche, side salad with vinaigrette.

SNACK: Olive topenade and feta mixed with olive oil, chopped garlic and paprika or pepper flakes, spread onto corn chips. Slices of cucumbers. 

DINNER: Smashed Potatoes, stuffed zucchini. Can be served with a protein for those of you who are meat eaters, like a piece of steak or something like that. Side of veggies, think green beans, corn, whatever is seasonal. 

THURSDAY

BREAKFAST: Scrambled eggs, with spinach and onions and a sprinkle of garlic salt. Side of sliced tomatoes. 

LUNCH: Shepherd pie, use the left over potatoes and meat from the night's prior meal. Place diced meat and veggies in bottum of tupperware and top with potatoes. Can be reheated at work in microwave. 

SNACK: fresh fruit, celery sticks with peanut butter or cream cheese. 

DINNER: Enchilada casserole with beans and rice on the side. Enchilada casserole is essential corn tortillas layered with cheese, onions and beans. Pour premade enchilada sauce, store bought or made ahead and frozen. Cook plain rice seasoned with salsa and heat up a can of beans. Serve with sour cream and avocado slices. 

FRIDAY

BREAKFAST: Fried eggs, pre-made hash browns, topped with katsup and side of fresh sliced avocado. 

LUNCH: Left over enchiladas. Top with fried egg or boiled egg sliced up. 

SNACK: Mixed nuts, dried fruit, fresh juices like carrot or a green mix.

DINNER: Cauliflower Mac and cheese with side salad. Also for the meat eaters add baked chicken.

Hope these suggestions help, of course there is always a can of soup and a salad if you are in a bind... healthy, happy eating to all!

xoxo- Iris