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Menu Plan Gluten Free 3

Menu Plan Gluten Free 3

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Published by Josée Leblanc

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Published by: Josée Leblanc on Jan 06, 2014
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04/14/2015

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FirstLine Therapy

®

FLT Gluten-Free Menu Plan

Name____________________________________________________________________________________ Date ____________________________

Wake Up Time_______ Morning Meal Time_______

Notes

Morning Snack Time_______

Midday Meal Time_______

Afternoon Snack Time_______

Evening Meal Time_______

Evening Snack Time_______

Water/Drinks (not listed with meals above)

Activity/Exercise (detail type and duration)

Relaxation/Sleep (detail type and duration)

1/4 small • Kiwi. spinach. Inc. winter squash (acorn. sprouts • Squash . nonfat or lowfat. 3 tbsp. • Buttermilk. paprika. 1 medium -apricots. • Pine nuts. 1 whole • Grapes. plain unsweetened. 18 nuts or 2 tbsp. 2 small • Pear. shellfish. 1/2 medium -nectarines. These companies do not endorse FLT or any related products or programs. unsweetened. sea vegetables (kelp. or 2-3 oz. Nuts & Seeds _____ servings/day Serving size as indicated 1 serving = approximately 100 calories • Almonds or hazelnuts. • Walnut or pecan halves. 2 whole. 8-10 medium • Olive oil. 15 -honeydew melon. lima. cooked. 1 tsp. 4 oz. • Sour cream. butternut) • Carrots. buffalo. or 1 cup (fresh). red and green leaf. sweet green peas. 5-6 oz. arugula. 6 oz. plain unsweetened. mustard and beet greens • Leeks.) Beverages Up to 8 glasses.bok choy. All Rights Reserved.any (e.) • Fresh or dried spices (any) (e. 1/2 medium • Yukon Gold. and fish should be grilled. 3 oz. turkey • Leg of lamb. 1/3 cup • Soy or veggie burger. wild rice • Buckwheat • Millet • Quinoa • Teff Buckwheat products may contain wheat. Kashi® is a registered trademark of the Kashi Company. or 1/2 cup shredded • Parmesan cheese (grated). elk • Tofu. 1 large -peaches. Inc. radishes • Salsa (sugar-free). 3/4 cup • Ricotta. lean roast • Beef. 1/2 cup cooked or 2 medium raw or 12 baby carrots • Sweet potatoes or yams. 2 medium • Mango. cucumber • Eggplant. or as indicated 1 serving = approximately 75-100 calories • Basmati or other brown rice. Medical Foods _____ servings/day Servings per day Condiments • Unsweetened tomato sauce or salsa . 6 oz. etc.g. pinto. • Yogurt (also goat milk or Greek). etc. • Pistachios. spaghetti • Tomatoes or mixed vegetable juice (low sodium) • Water chestnuts. unsweetened grated.FirstLine Therapy ® FLT Gluten-Free Menu Plan Category 1 Vegetables _____ servings/day (minimum of 5 per day) Serving size: 1/2 cup. • Keep cheese intake low due to saturated fat Legumes _____ servings/day Serving size: 1/2 cup cooked.) • Snow peas. etc. bamboo shoots • Bean sprouts. 1 1/2 cups • Cantaloupe. 1 ½ tbsp. • Grapeseed oil. 1/8 • Coconut milk (canned). or roasted. navy. or 1 cup for raw greens Fresh juices made from these are allowed 1 serving = approximately 10-25 calories • Artichokes. .. camomille. 8-10 • Nut butter.zucchini. 6 oz. or as indicated 1 serving = approximately 110 calories • Beans . snap peas. or 1/2 cup -Seitan. • Flaxseed oil (refrigerate) • Olives. 15 • Fresh figs. kidney.garbanzo. escarole. part skim or nonfat. 2 small • Persimmon or pomegranate. endive. hibiscus. etc. mint. or sesame seeds. 2/3 cup • Fish. 12-14 or 1/2 oz. rosemary. each • Water (ideally filtered) • Mineral water (still or carbonated) • Roiboos tea (unsweetened) • Non-caffeinated herbal teas (mint. regular. broccoflower. 2 cups Grains _____ servings/day Serving size: 1/2 cup cooked. 6 tbsp. okra. garlic. or as indicated 1 serving = approximately 80 calories • Almond or soy milk. • High oleic safflower oil • Earth Balance® spread. 1/4 cup • Split peas. 1/2 medium Fruits _____ servings/day Serving size as indicated 1 serving = approximately 80 calories • Apple. Swiss chard. chicory • Mushrooms. green soy beans • Bean soups. dill. cauliflower. bell or other peppers • Broccoli. light. made from above nuts Total Calories/Day FLT069G 040612 © 2012 Metagenics. Inc. FirstLine Therapy is a registered trademark of Metagenics. Earth Balance® is a registered trademark of Smart Balance. nonfat. 8 oz. or as indicated Oils should be cold pressed 1 serving = approximately 40 calories Plant Oils • Avocado (fruit). chili powder. (in carton) • Milk. 1/2 medium -cherries. 2 small -watermelon. 2 0z. yellow. pumpkin. 6 tbsp. 8 oz. extra virgin (preferable) • Sesame oil Cooking Oils • Olive oil • Canola oil (best if organic) • Coconut oil. 2 tbsp. 8 oz. 4 oz. cannellini. 3/4 cup • Hummus. kale. fish may also be poached • Eggs. basil. • Unsweetened coconut milk. 1 ½ tsp. curry. 2 tbsp. kohlrabi • Lettuce/mixed greens . 1/2 cup • Mozzarella. radicchio. lentils Dairy/Dairy Alternatives _____ servings/day Serving size: 6 oz. 3 oz.g. cube (baked) • Tempeh. thyme. dandelion. raspberries & strawberries. canola or grapeseed oil) 1 tsp • Fresh or dried herbs . 2 oz. 3 medium • Berries . asparagus. brussels sprouts • Cabbage (all types). or as indicated 1 serving = approximately 150 calories • Meat. or 3 egg whites plus 1 whole egg • Egg substitute. black. sage. venison.mayonnaise (unsweetened. summer. poultry. scallions. 1 cup. 1 tbsp.romaine.) Concentrated Protein _____ servings/day Serving size: 3-4 oz. fresh or 3/4 cup canned in water • Poultry: chicken or Cornish hen (breast only). new or red potato. 3 tbsp. 1 tsp -ghee (clarified butter) 1 tsp. chives. • Yogurt (soy). sunflower. nonfat or 1%. celery • Chives. plain. Use only wheat-free tamari soy sauce Read labels carefuly Oils _____ servings/day Serving size: 1 tsp. part skim or nonfat. nonfat. 1 small -plums. mung. 2 small • Orange. very lean (5% or less fat). • Cottage cheese. baked. • Coconut milk (canned). or as indicated 1 serving = approximately 45 calories • Beets. watercress. nonfat • Fat-free feta cheese. fat-free refried. • Coconut. parsley. collards. 1% or 2% • Hemp milk. • Peanuts. onion.blackberries & blueberries. 5 whole Category 2 Vegetables _____ servings/day Serving size: 1/2 cup.mustard . spinach. 1/2 • Tangerines. green beans • Greens . 2 • Grapefruit.

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