Diet Plan

GLUTEN FREE
Enjoy Amys
Gluten Free Diet Plan
and discover a healthy
new you!
Diet Plan
GLUTEN FREE
Diet Plan
GLUTEN FREE
Many of our customers have said that they have lost weight eating Amys...
either on their own or with a well-known weight plan such as E-Diets,
Good Housekeeping, Jorge Cruise* or Weight Watchers that recommend Amys.
So, we got to thinking: Wouldnt it be great if we had our own Diet Plan?
With the help of Sonoma County dietician, Jill Nussinow, we created The Amys Diet.
Amys has always been sensitive to the needs and concerns of our customers; thats
why we have developed The Amys Gluten Free Diet, for those who perfer or need
to live gluten free.
We offer a two-week plan where you eat Amys gluten free meals 2-3 times a day,
plus lots of fruits and veggies. Its fun, easy to follow, and you can expect to lose two
pounds a week (some people lose more). There is a 1500-calorie and 1800-calorie op-
tion both far below the average American diet of 2200-2700 calories, yet still
tasty and satisfying!
Try out our diet and write to us, let us know how you did and send pictures.
Making small changes such as eating more grains, fruits and veggies and simple
exercises (yoga and meditation are also great) will improve your health
and well-being.

Enjoy the Amys Gluten Free Diet on the road to a healthier new you!
If you have health concerns, consult a doctor or nutritionist
before you start this or any diet.
*Jorge Cruise is a weight loss expert and author of the best selling book,
The 3-Hour Diet
Diet Plan
GLUTEN FREE
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
Amys Tofu Scramble
1 tangerine
1 cup tea or other no-calorie
beverage
Amys Brown Rice and Veggies
Bowl (Light in Sodium or regular)
1 cup carrot sticks with
2 tablespoons light salad dressing
1
/2 ounce almonds
2 tablespoons raisins
Amys Roasted Vegetable Tamale
2 cups salad greens topped with
Dressing:
1 tablespoon balsamic or raspberry vinegar
1 teaspoon olive oil
1
/2 cup peaches (natural pack canned, frozen (defrosted) or fresh)
For an extra 300 calories: combine 1 ounce almonds
(24 nuts) and 8 ounces soymilk, 1% fat milk or non-fat
yogurt for a snack.
Ask for support from your family!
DAY ONE
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
Amys Organic Cream of Rice Bowl or
1
1
/2 cups of your favorite gluten-free hot cereal
1
/2 cup 1% milk or soymilk
1
/2 teaspoon cinnamon
1 apple
1 ounce string cheese
1 can Amys Organic Cream of Tomato Soup
(Light in Sodium or regular)
1
1
/2 cups mixed green salad
1 tablespoon light salad dressing
1 cup plain lowfat yogurt
1
/2 cup crushed pineapple in juice
(or try organic strawberries,
blueberries or peaches)
Amys Shepherds Pie
1 piece of gluten-free bread
1 cup steamed broccoli topped with
ounce grated cheese (Cheddar or Parmesan)
1 small pear
cup plain yogurt with a splash of vanilla extract
For an extra 300 calories: include cup additional cereal
at breakfast, 1 additional piece gluten-free bread at lunch
or dinner + ounce pumpkin seeds at snack.
Keep all tempting items out of the house, or at least make
them difcult to reach!
DAY TWO
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
Amys Mexcian Tofu Scramble
4 ounces orange juice
Amys Brown Rice & Veggies Bowl
Combine:
2 stalks celery, sliced
cup cucumber sticks
1 tablespoon light salad dressing
1 tablespoon almond butter
2 rice cakes or
4 crispy gluten-free crackers
1 Amys Cheese Enchilada
Whole Meal
2 cups spinach topped with
2 teaspoons light salad dressing
1 cup 1% fat milk blended with
cup frozen organic strawberries
For an extra 300 calories: Add 1 more tablespoon almond
butter and 4 more crackers at snack + a larger smoothie
with another cup milk and cup strawberries for dessert.
Stay out of the kitchen after dinner!
DAY THREE
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
Amys Organic Cream of Rice Bowl or
1
1
/2 cups of your favorite gluten-free hot cereal
1 cup plain lowfat or nonfat yogurt with
1 small pear or cup canned pears in juice
2 cups Amys Lentil Soup or
Black Bean Vegetable Soup
1 ounce low fat cheese
grated over soup
cup sliced celery
or cucumber
1 cup lowfat cottage cheese
1
/2 cup fresh or frozen (defrosted) blueberries
Amys Rice Macaroni and Cheese
1
1
/2 cups mixed greens with
1 tablespoon vinegar
For an extra 300 calories: 1/2 cup more cottage cheese
at snack + 1 cup more berries after dinner.
Remember to eat breakfast! It wakes up your metabolism after
having slowed down during the night, and keeps you from
feeling hungry the rest of the day.
DAY FOUR
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
Amys Mexcian Tofu Scramble
1
/2 cup pineapple
1 cup 1% milk, soymilk or yogurt
(this can also be blended into a smoothie -
drain pineapple before blending)
2 cups Amys Organic Tuscan Bean & Rice Soup
1 slice gluten-free bread
2 cups green salad topped with
1 tablespoon light salad dressing
2 teaspoons sunower seeds
1
/2 cup celery sticks
1 tablespoon light salad dressing
Amys Indian Vegetable Korma
1 corn tortilla
Combine:
3
/4 cup sliced cucumber
1
/4 cup chopped tomato
2 tablespoons sliced onion
3 tablespoons plain yogurt
(and chopped cilantro if desired)
These ingredients make the Indian condiment known
as Raita, an Indian condiment that cools the mouth when
eating a spicy dish.
For an extra 300 calories: add 1 more slice of bread at
lunch, + 1 ounce lowfat cheese at snack, + cup fruit
after dinner.
Take a walk at lunch.
DAY FIVE
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
DAY SIX
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Amys Organic Cream of Rice Bowl or
1
1
/2 tablespoons raisins + 1 teaspoon cinnamon
1 apple
1 slice gluten-free bread, toasted
1 cup 1% fat milk, lowfat soymilk or yogurt
1 cup Amys Organic Chili
with Vegetables
1
/2 ounce reduced fat Monterey
Jack cheese
2 or more cups green salad of
your choice
2 teaspoons light dressing
1
/2 ounce sunower or pumpkin seeds
2 tablespoons raisins
Amys Baked Ziti Bowl
2 cups green salad
1
/2 ounce feta cheese
1
/4 cup each cucumbers and tomato
Dressing:
1
1
/2 teaspoons olive oil
1 teaspoon vinegar
1 cup frozen berries, defrosted
For an extra 300 calories: add 1 cup chili at lunch
+ 1/2 ounce cheese at lunch + 1 cup milk or nonfat
yogurt at snack.
Drink water often! Dehydration slows down your metabolism.
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
1 cup plain nonfat yogurt with
1 cup frozen berries
1
/2 cup cooked quinoa or gluten-free cereal with cinnamon
2 teaspoons toasted, sliced or slivered almonds
2 cups Amys Cream of Tomato Soup
(Light in Sodium or regular)
2 cups green salad
1 tablespoon light dressing
4 gluten-free crackers
(such as Marys Gone Crackers)
1
/2 ounce raw cashews
1 tablespoon raisins
Amys Black Bean Enchilada
Whole Meal
2 cups spinach
1 tablespoon sesame seeds
Dressing:
2 teaspoons lemon juice
1 teaspoon olive oil
1 teaspoon red wine vinegar
For an extra 300 calories: add
1
/2 cup yogurt at breakfast
+ 1 cup salad and 1 tablespoon dressing at lunch
+ 1 cup 1% milk or soymilk at snack +
1
/2 cup fruit after dinner.
Avoid temptation! Make sure you eat before you go to the market.
DAY SEVEN
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
Amys Organic Cream of Rice Bowl or
1 cups of your favorite gluten-free hot cereal
teaspoon cinnamon
2 tablespoons raisins (or other dried fruit of your choice)
1 small apple, grated or eaten whole
1 cup 1% fat milk or soy milk
1 cup Amys Organic Chunky
Tomato Bisque
1 Amys Bistro Burger
1 corn or brown rice tortilla
2 tablespoons Amys Salsa
1 or more cups green salad
1 tablespoon low fat dressing
To make the wrap: Microwave the burgers for half the
recommended time. Remove from microwave. Coarsely chop,
top with salsa, and roll into the tortilla to form a burrito.
Wrap the burrito in a slightly damp towel, put burrito in
the microwave and heat for the remaining time.
3
/4 ounce almonds
2 tablespoons raisins
Amys Garden Vegetable Lasagna
1 cup steamed broccoli
cup steamed carrots
2-3 cups green salad with
1 tablespoon low fat dressing
1 frozen fruit bar
For an extra 300 calories: include
3
/4 ounce almonds
(18 nuts) + 2 tablespoons raisins at snack and 1 cup
soy or 1% fat milk with lunch.
Carry carrot sticks with you to curb hunger.
DAY EIGHT
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
SNACK
LUNCH
SNACK
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amys Tofu Scramble
2 tablespoons of your favorite Amys Salsa, if desired
cup sliced peaches, pears or 1 apple
1 cup 1 % fat milk or soymilk
1 orange
1 tablespoon cashews
Amys Santa Fe Enchilada Bowl
1 cup carrots, celery and
cucumbers with
2 tablespoons Amys Black Bean Dip (see recipe below) OR
1 tablespoon reduced fat dressing
cup plain yogurt
cup fresh or frozen (defrosted) berries
Amys Light in Sodium Brown Rice and Veggie Bowl
1 cup Amys Chunky Tomato Bisque (Light in Sodium or regular)
1 cup fresh or frozen veggies cooked with
2 teaspoons of your favorite salt-free seasoning blend
2 cups green salad with added veggies topped with
1 tablespoon vinegar + 1 teaspoons olive oil
For an extra 300 calories: 1 brown rice tortilla with 2 more
tablespoons bean dip and ounce cheese to make a mini-wrap
at lunch + cup yogurt and cup more fruit for snack.
Drink a tea with cinnamon to curb your sweet tooth.
Amys Black Bean Dip
1 can Amys Black Bean Chili
1 small onion, chopped
1 small tomato, chopped
Combine ingredients in a blender or food processor with
3 tablespoons water. Blend until smooth. For a spicier dip,
add
1
/4 teaspoon chili powder or
1
/2 teaspoon chipotle pepper.
DAY NINE
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
1 cup plain yogurt mixed with
1 cup strawberries or mixed berries
2 tablespoons toasted almonds
Amys Shepherds Pie
3 cups baby spinach sprinkled with
sesame seeds
cucumber slices
green onions
Dressing:
1 tablespoon rice vinegar
teaspoon sesame oil
1 tablespoon almond butter
1 rice cake or
6 crispy gluten-free crackers
2 teaspoons no sugar added jam
2 cups Amys Fire Roasted Southwestern Vegetable Soup
2 teaspoons grated Parmesan
cheese sprinkled on top
1 slice gluten-free bread,
rubbed with garlic and toasted
2 cups salad with
1 tablespoon vinegar
2 teaspoons olive oil

1 cup fresh or frozen fruit
For an extra 300 calories: cup yogurt at breakfast + 1 more
tablespoon almond butter and another rice cake or 4 more
crackers for snack + 1 cup 1 % fat milk or soymilk after dinner.
Relax . . . Focus on your breathing! Take 5 deep breaths
(long inhales and exhales).
DAY TEN
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amys Tofu Scramble
4 ounces orange juice
2 cups Amys Light in Sodium Lentil Soup with
cup chopped spinach or chopped fresh parsley
6 gluten-free crackers
1 cup sliced cucumbers, celery or other veggies with
1 tablespoon reduced fat dressing
Amys Teriyaki Bowl
1 cups frozen Asian vegetable mix (without sauce), cooked
Fruit smoothie
Blend:
1 cup milk or plain yogurt
cup frozen fruit and ice
(Or just have yogurt and fruit)
For an extra 300 calories: 1 piece of fruit, 1 ounce string
cheese and ounce almonds for snack in afternoon
+ 1 more cup vegetables at dinner.
Going up? Slimming down! Take the stairs instead of the elevator.
DAY ELEVEN
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
Amys Organic Cream of Rice Bowl or
1 cups of your favorite gluten-free hot cereal
cup sliced fresh or frozen strawberries
3 tablespoons sliced almonds or other nuts
cup 1% fat milk or soymilk
cup Amys Refried
Black Beans with
2 corn tortillas
ounce shredded cheese
cup carrots and cucumbers
2 tablespoons of your favorite
Amys Salsa
6 gluten-free crackers
1 small apple
Amys Baked Ziti Kids Meal
3 cups salad
2 tablespoons reduced fat dressing
For an extra 300 calories: add cup gluten-free cereal
and cup milk at breakfast + 1 ounce string cheese or
cup cottage cheese at snack + 1 cup 1% fat milk or
soy milk with dinner.
Be gentle with yourself. Baby steps add up.
DAY TWELVE
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
SNACK
LUNCH
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Amys Organic Cream of Rice Bowl or
1 cups of your favorite gluten-free hot cereal
1 small apple grated into it
1 teaspoon cinnamon
1 8 ounce glass of 1% fat milk or soymilk
cup cottage cheese
cup berries, pineapple or other fruit
1 Amys Bistro Burger
1 medium baked potato with
Amys Salsa, lemon juice or
low-fat dressing
3 cups salad drizzled with
1 tablespoon vinegar and
1 teaspoon olive oil
Amys Roasted Vegetable Tamale
1-2 cups steamed mixed veggies topped with
your favorite salt-free seasoning
1 teaspoon olive oil
a squeeze of lime
2 cups shredded cabbage
1 tablespoon rice or other
vinegar and a splash of
hot sauce
For an extra 300 calories: include
another cup gluten-free cereal at breakfast + cup
cottage cheese and cup fruit at snack + ounce cheese
on baked potato or burger at lunch.
Dont drink your calories! Sodas and fruit juice are loaded with
calories.
DAY THIRTEEN
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
DESSERT
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST
3 rice cakes
2 tablespoons almond butter
2 tablespoons all-fruit preserves
cup soymilk or 1% fat milk
2 cups Amys Organic Cream of Tomato Soup
(Light in Sodium or regular)
6 gluten-free crackers
2 cups salad with
1 tablespoon reduced fat dressing
1 small apple or other fruit
1 ounce cashews or other nuts or seeds
Amys Brown Rice and Veggies
Bowl (Light in Sodium or regular)
2-3 cups chopped cabbage,
carrots, cucumbers and onions
topped with
2 tablespoons of your favorite
Amys Salsa
3 tablespoons plain yogurt
cup fresh or frozen (defrosted) berries
cup plain yogurt
For an extra 300 calories: add 1 cup milk or soymilk and
cup fruit in the morning + 6 more crackers at lunch
+ 1 ounce cashews at snack.
Use Stevia intead of Nutrasweet. It is a natural, sugar-free
sweetener.
DAY FOURTEEN
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
NUTRITIONAL
BREAKDOWNS
DAY ONE
Calories 1280
Protein (gms) 41
Carbohydrates (gms) 159
Fat (gms) 60
Fiber (gms) 24
Sodium (mg) 2055
With Lower Sodium
DAY FOUR
Calories 1320
Protein (gms) 77
Carbohydrates (gms) 186
Fat (gms) 33
Fiber (gms) 20
Sodium (mg) 2446
With Lower Sodium
DAY SEVEN
Calories 1310
Protein (gms) 40
Carbohydrates (gms) 185
Fat (gms) 49
Fiber (gms) 28
Sodium (mg) 2220
With Lower Sodium
DAY TEN
Calories 1577
Protein (gms) 51
Carbohydrates (gms) 229
Fat (gms) 72
Fiber (gms) 35
Sodium (mg) 2486
With Lower Sodium
DAY THIRTEEN
Calories 1333
Protein (gms) 54
Carbohydrates (gms) 199
Fat (gms) 39
Fiber (gms) 43
Sodium (mg) 1930
With Lower Sodium
DAY TWO
Calories 1423
Protein (gms) 53
Carbohydrates (gms) 200
Fat (gms 44
Fiber (gms) 30
Sodium (mg) 2922
With Lower Sodium 2222
DAY FIVE
Calories 1326
Protein (gms) 56
Carbohydrates (gms) 191
Fat (gms) 49
Fiber (gms) 24
Sodium (mg) 2450
With Lower Sodium
DAY EIGHT
Calories 1392
Protein (gms) 46
Carbohydrates (gms) 207
Fat (gms) 41
Fiber (gms) 39
Sodium (mg) 2720
With Lower Sodium
DAY ELEVEN
Calories 1480
Protein (gms) 65
Carbohydrates (gms) 221
Fat (gms) 48
Fiber (gms) 38
Sodium (mg) 2663
With Lower Sodium
DAY FOURTEEN
Calories 1390
Protein (gms) 39
Carbohydrates (gms) 249
Fat (gms) 47
Fiber (gms) 34
Sodium (mg) 2242
With Lower Sodium 2932
DAY THREE
Calories 1415
Protein (gms) 59
Carbohydrates (gms) 186
Fat (gms) 34
Fiber (gms) 30
Sodium (mg) 2551
With Lower Sodium
DAY SIX
Calories 1478
Protein (gms) 51
Carbohydrates (gms) 228
Fat (gms) 45
Fiber (gms) 31
Sodium (mg) 1890
With Lower Sodium
DAY NINE
Calories 1525
Protein (gms) 64
Carbohydrates (gms) 183
Fat (gms) 47
Fiber (gms) 49
Sodium (mg) 2007
With Lower Sodium
DAY TWELVE
Calories 1360
Protein (gms) 39
Carbohydrates (gms) 212
Fat (gms) 44
Fiber (gms) 29
Sodium (mg) 1816
With Lower Sodium
Diet Plan
GLUTEN FREE
SHOPPING LIST
WEEK ONE
Items shown reect purchases for the 1500 calorie-per-day Amys Gluten Free Meal Plan.
If you would prefer to make any substitutions, make sure to substitute similar Gluten Free
items. To follow the 1800 calorie plan, please purchase the additional items at the end of
this list.
AMYS KITCHEN PRODUCTS
Purchase one each of the following unless stated otherwise:
Amys Organic Cream of Rice Bowl (3)
Amys Tofu Scramble Meal
Amys Roasted Vegetable Tamale
Amys Organic Cream of Tomato Soup
Amys Salsa your choice
Amys Brown Rice and Veggie Bowl (2)
Amys Mexcian Tofu Scramble (2)
Amys Black Bean Enchilada Whole Meal
Amys Black Bean Vegetable or Lentil Soup
Amys Rice Macaroni and Cheese
Amys Organic Tuscan Bean and Rice Soup
Amys Indian Vegetable Korma
Amys Organic Chili with Vegetables
Amys Shepherds Pie
Amys Baked Ziti Bowl
Amys Chunky Tomato Bisque Soup
Amys Cheese Enchilada Whole Meal
FRUITS & VEGETABLES
Purchase locally grown and organic when possible.
1 pint orange juice 1 tangerine (or small orange)
1 package mini carrots 14 cups salad greens
1 peach (canned or fresh) 2 apples
4 cups spinach leaves 2 pears (canned or fresh)
1 bunch of broccoli 2 cucumbers
2 tomatoes
1 lemon
1 medium red onion
Cilantro (if desired)
1 cup mixed fruit
3 cups fresh or frozen berries
1 large can pineapple (crushed or cubed) in 100% juice

Diet Plan
GLUTEN FREE
Diet Plan
GLUTEN FREE
SHOPPING LIST
WEEK ONE
DAIRY
Purchase organic when possible.
4 cups nonfat plain yogurt (1 quart)
1 quart 1% milk or soymilk (if choosing yogurt rather than milk: increase yogurt by
2 cups and decrease milk by 2 cups)
1 ounces grated cheese (Parmesan or Cheddar)
1 ounce string cheese
1 cup lowfat cottage cheese
ounce feta cheese
ounce reduced fat Monterrey Jack cheese
PANTRY ITEMS
Almond butter Corn tortillas
3 cups quinoa Gluten-free hot cereal
Almonds - slivered or sliced Organic rice cakes (such as Lundberg)
Pumpkin seeds Gluten Free crackers or bread
Sunower seeds (such as Marys Gone Crackers)
Olive oil
Sesame seeds
Balsamic vinegar
Cashews
Raisins or other small, dried fruit
Cinnamon
Vanilla extract
A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:
1 ounce (24) almonds
cup fruit
cup quinoa or other gluten-free cereal
1 cup chili
ounce pumpkin seeds
cup berries
cup cottage cheese
1 cups mixed fruit
1 ounce lowfat cheese
3 cups milk
1 cup salad greens
Diet Plan
GLUTEN FREE
Diet Plan
GLUTEN FREE
SHOPPING LIST
WEEK TWO
AMYS KITCHEN PRODUCTS
Purchase one each of the below unless stated otherwise:

Amys Organic Cream of Rice Bowl (3)
Amys Chunky Tomato Bisque Soup
Amys Bistro Burger (2)
Amys Salsa your choice
Amys Garden Vegetable Lasagna
Amys Tofu Scramble (2)
Amys Santa Fe Enchilada Bowl
Amys Roasted Vegetable Tamale
Amys Light In Sodium Brown Rice & Veggie Bowl (2)
Amys Shepherds Pie
Amys Fire Roasted Southwestern Vegetable Soup
Amys Light In Sodium Lentil Soup
Amys Teriyaki Bowl
Amys Refried Black Beans
Amys Baked Ziti Kids Meal
Amys Organic Cream of Tomato Soup
FRUITS & VEGETABLES
Purchase locally grown and organic when possible.
1 tangerine (or small orange) 1 package mini carrots
16 cups salad greens 1 peach (canned or fresh)
4 apples 2 pears (canned or fresh)
1 bunch celery 2 cucumbers
1 bunch of broccoli green onions
1 cup fresh or frozen mixed veggies 1 lemon
4 cups baby spinach leaves 1 lime
1 medium baked potato
3 cups shredded cabbage
garlic clove
Chopped fresh parsley or cup chopped spinach
1 cups frozen Asian vegetable mix (without sauce)
3 cups fresh or frozen berries
1 large can pineapple (crushed or cubed)
1 cup mixed fruit
4 ounces orange juice
Diet Plan
GLUTEN FREE
Diet Plan
GLUTEN FREE
SHOPPING LIST
WEEK TWO
DAIRY
Purchase organic when possible.
4 cups nonfat plain yogurt (1 quart)
1 quart 1% milk or soymilk (if choosing yogurt rather than milk: increase yogurt by
2 cups and decrease milk by 2 cups)
ounce grated cheese (Parmesan or Cheddar)
2 teaspoons grated parmesan cheese
1 ounce string cheese

3
/4 cup lowfat cottage cheese
Frozen fruit bars

ADDITIONAL PANTRY ITEMS
If you have already purchased pantry items for Week One, only a few additional items need to
be purchased. All other items come in large quantities and can be used again for Week Two.
Hot sauce
Salt-free seasoning blend
Sesame Oil
Rice Vinegar
No sugar added jam/all fruit perserves (such as Cascadian Farms, Kozlowski)
A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:
1 ounce (24) almonds
cup berries
cup cottage cheese
1 cups mixed fruit
3 ounces lowfat cheese
cup fruit
4 cups milk
1 cup yogurt
Diet Plan
GLUTEN FREE
Diet Plan
GLUTEN FREE
NOTES
Diet Plan
GLUTEN FREE
NOTES
Diet Plan
GLUTEN FREE
WHY BUY AMYS?
Its delicious and tastes homemade!
Amys food tastes good because its made from the kind of real food ingredients that
people use in their own kitchens . . . no additives, no MSG, no preservatives,
no GMOs and no trans fats. Each burrito and enchilada is hand-rolled,
every pizza crust is hand-stretched and topped, and our ingredients are carefully
placed in each entre.
ITS MADE FROM ORGANIC INGREDIENTS.
Fruits, vegetables and grains are grown organically, the way nature intended
food to grow, without the use of insecticides and other
harmful chemicals.
EVERYTHING IS VEGETARIAN.
No meat, sh, shellsh, poultry, eggs or peanuts are ever used in any Amys
products. Dairy cheeses are made with pasteurized rBST hormone-free milk
and do not contain animal enzymes or animal rennet.
SPECIAL DIET? NO PROBLEM.
Amys makes several products for people with dietary restrictions.
Many of our customers follow special diets, whether allergy-related or
simply to live a healthier lifestyle. Please visit us at www.amys.com
for a complete list of products.
LET OUR CUSTOMERS TELL YOU!
We get such wonderful letters! Read some of our many letters from satised
customers on our website or simply try a delicious Amys meal for yourself.
AMYS KITCHEN, INC. P.O. Box 4759, Petaluma, CA 94955
www.amys.com
Join the conversation on Facebook! www.facebook.com/AmysGoOrganic
Amys is available in natural foods and grocery stores, supermarkets
and selected warehouse and club stores throughout the United States, Canada,
Mexico and abroad.