Gluten-Free = Inflammatory-Free?
- By Caitlin Chock
- Published Jul. 17, 2012
Sample 3-Day Gluten-Free Menu
Day 1
- Breakfast: Two slices Udi’s gluten-free toast (flax seed version), scrambled eggs, fruit (2-3 cups fluids; continue to drink water/fluids throughout the day)
- Lunch: 2 cups GF marked chicken noodle soup, half a turkey sandwich (Udi’s bread, lean turkey, tomato, mustard), spinach salad with walnuts, raspberries and vinaigrette dressing, 2-3 cups fluid
- Snack: Mango, low-fat cheese (diary or non-dairy version) and GF Mary’s Gone Crackers
- Pre-run: GF sports drink (Gen UCAN) or fruit smoothie
- Post-workout: GF sports bar
- Dinner: 1 cup brown rice, grilled chicken breast, grilled vegetables
- Snack: 1 cup Oikos Greek yogurt or cottage cheese or ½ cup ice cream (dairy or non-dairy version)
Day 2
- Breakfast: 1 cup Puffins GF cereal, ½ cup LF milk, scrambled eggs (2-3 cups fluids; continue to drink water/fluids throughout the day)
- Lunch: Chickpea and Chicken Salad (lettuce, veggies of choice, chickpeas, grilled chicken breast, GF dressing), fruit, 2-3 cups fluid
- Snack: 1 cup cottage cheese and fruit
- Pre-run: GF sports drink (Gen UCAN) or fruit smoothie
- Post-workout: GF sports bar or ½ turkey sandwich (Udi’s GF white bread, lean turkey meat, lettuce, tomato, mustard)
- Dinner: Grilled salmon, baked potato (sour cream/butter/cheese) salad with light dressing
- Snack: Bonnieville’s Power Cookies or GF bagel or ½ cup ice cream
Day 3
- Breakfast: Two Vans GF frozen waffles topped with fruit and syrup, scrambled eggs (2-3 cups fluids; continue to drink water/fluids throughout the day)
- Lunch: Turkey Burger (Udi’s GF bun, frozen or self-prepared turkey burger, lettuce, tomato, mustard), fruit, 2-3 cups fluid
- Snack: String cheese and fruit
- Pre-run: GF sports drink (Gen UCAN) or fruit smoothie
- Post-workout: Banana and peanut butter or GF sports bar
- Dinner: 2 Chicken tacos (corn tortillas, chicken, lettuce, tomato) ½ cup Amy’s black beans, ½ cup rice
- Snack: GF chips (Pop Chips Salt and Vinegar), GF bar or GF crackers (Glutino’s Cheese Crackers)
FILED UNDER: Nutrition TAGS: Amy Yoder Begley / carbohydrate intake / Celiacs Disease / gluten sensitivity / Inflammation / Ryan Hall