Back

Shirley Plant’s 21 Day Gluten, Dairy & Sugar Free Challenge | www.deliciousalternatives.com | 1Shirley Plant’s

21 Day Gluten Free, Dairy Free, Sugar Free Challenge

MENU PLANS& RECIPES

Contents

Welcome . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .1

How to Cook Rice, Quinoa and Millet . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

Breakfast Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

Lunch Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11

Dinner Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .18

Side Dish Ideas . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .31

Example Menu Plan . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36

Shirley Plant’s 21 Day Gluten, Dairy & Sugar Free Challenge | www.deliciousalternatives.com | 1

Back

Welcome to your 21 Day Gluten Free, Dairy Free, Sugar Free ChallengeHere are recipes that will help you with your transition to eliminating gluten, dairy and sugar from your diet.

I have oȼ ered both plant based menus as well as Paleo type menus.

Starting your Challenge- Take the time to read through these recipes to see which ones might fi t for you. I wanted to send all the recipes to you in the beginning of the Challenge so you could look them over and see which ones tempt your palette. I didn’t want to dictate menus to you for each specifi c week. You might be shopping one day and see broccoli on sale and want to make a broccoli salad.

My suggestion is to clean out your pantry and re stock with allowable, healthier foods. If its there, you will eat it.

Planning is key when you are changing your diet, and knowing what you want to make and having the ingredients on hand is a must. See my Restocking Your Pantry, Fridge and Freezer document to help you with restocking with allowable foods.

It may be helpful to make up your own menu plan, perhaps on a piece of paper or in Excel on your computer. Have column for breakfast, lunch, dinner and snacks. Write it up for the week and post it on the fridge so you know what to buy and what you are making for the week. Take the guess work out of menu planning. See my example of a sample menu plan on page 39.

Water- Drink at least 2- 3 litres of water a day. It will help you to detoxify and if you are trying to lose weight it will help you to feel fuller longer. I measure out 2 litres and put them into stain-less steel bottles for my day. I either take them with me or when I am at home I leave them right where I can see them. I also make sure to drink most of my water early in the day, so I am not up peeing all night. If I can drink 2 glasses before breakfast, drink while you are in the shower, driving to work, etc. Then at least 3-4 glasses throughout the morning.

Shirley Plant’s 21 Day Gluten, Dairy & Sugar Free Challenge | www.deliciousalternatives.com | 2

Back

Always start your day with lemon water, before you eat. This helps to get your metabolism go-ing and your liver to detoxify. I drink lemon water throughout the day as well.

Try adding 1 tablespoon of fresh lemon into room temperature fi ltered water. It is very impor-tant to have some sort of water fi lter system, as there are many organisms in our water.

Salt- It is important to have salt in our diet. Celtic or Himalayan salt is the best as it has added minerals. Try not to use table salt as it contains sugar and has been stripped of its nutrients.

Healthy oils are important to have in your diet. They keep you feeling full. Olive, hemp, fl ax, grapeseed, coconut oils are all great. Foods like coconut and avocado are super to add into your menu planning.

How to Cook Rice, Quinoa and Millet Before cooking, rinse grains thoroughly under running water. Remove any dirt or debris that you may fi nd. After rinsing, add the grain to boiling water or vegetable stock. Stir, cover, and reduce to simmer and cook for the appropriate time. Let stand oȼ the heat for 5 minutes fl uȼ with fork and serve.

Brown Rice (short or long grain): 1 part rice / 2 parts water, 45 minutes

Millet: 1 part millet / 2.5 parts water, cook 25 minutes

Quinoa (rinse well): 1 part quinoa / 2 parts water, cook 15-18 minutes

Please know that there are many more recipes on my website as well as in my cookbook, Fi-nally.. Food I Can Eat! www.deliciousalternatives.com

Disclaimer: Do not duplicate or distribute without permis-

sion. The information made available through Delicious

Alternatives.com is provided for informational purposes

only and should not be construed as rendering of

personal health advice of any kind. Please consult your

doctor before changing your dietary habits.

Shirley Plant’s 21 Day Gluten, Dairy & Sugar Free Challenge | www.deliciousalternatives.com | 36

Back

Example Menu PlanBreakfast Lunch Dinner Snack

Smoothie or sliced apples with nut but-ter, or sunfl ower seed butter or tahini

Sweet potato soup Lentil chili with a side green salad

Raw almond, dates and shredded coco-nut or a piece of fruit

Oatmeal or egg muȿ n

Leftover chili Roast Chicken with roasted vegetables and kale salad or rice

Unsweetened apple-sauce with nuts on top

Bacon and eggs or Bacon with fresh fruit

Gluten free sand-wich with leftover chicken,avocado and sprouts or a chicken avocado, lettuce salad with sprouts

Beef Stew with steamed green beans and broccoli

Gluten free Muȿ n

Quinoa Pudding Salad nicoise Chicken with fruited rice, with stir fried garlic zucchini and cabbage salad

Maple pecan ice cream

Chia Pudding Italian bun with zuc-chini soup

Squash stuȼ ed with quinoa and mush-rooms or turkey

Chocolate mousse or homemade popcorn