Hello.  I am so excited to share this meal plan and grocery list that is gluten and grain free. I know a lot of people who are suffering from celiacs and having to go gluten free.  I had to in the last few months and feel 100% better.  I truly can’t believe how much better I feel in my midsection and how my body is responding.

7 Day Grocery List

Grocery List

• 1 pound antibiotic free ground turkey  ($4.99 Whole Foods)
• 1 pound grass fed beef ($6ish)
• 2 pounds organic chicken ($8-12)
• 2 dozen eggs (hormone/antibiotic free- $3.99)
• 1 cans black beans ($2)
• 1 bag coconut flakes ($3ish)
• 2 cans coconut milk ($4)
• 1 box organic butter ($5ish)
• 1 jar almond butter ($4.99)
• 1 head org. kale ($2.49)
• 1 bag org spinach ($3ish)
• 1 can organic diced tomatoes ($2ish)
• 2 org. Granny smith apples
• 1 cucumber
• Org. red pepper, org green pepper
• 1 avocado
• Head of broccoli
• 1 large onion
• ½ lb deli turkey ($3ish)
• Fresh strawberries ($3ish)
• Romaine Lettuce ($2ish)
• Small bag walnuts ($3ish)
• Small bag cashews ($2ish)
• 1 container hummus ($3ish)
• 1 can organic crushed tomatoes ($2ish)
• 1 quart organic chicken broth($3ish)

*hard to estimate price of some produce* ** You do not have to buy everyone ORGANIC** I don’t buy everything Organic but try to on some things 

Total= $60ish

Try to buy 1 item you can get a lot of uses out of per week (so it doesn’t get too expensive in one grocery store visit)

Ex: one week buy butter, the next olive oil, the next coconut oil

This way you can stock up and not need to buy them for a while after your first get the

 

7 Day – Meal Plan

Monday

Breakfast – 2 eggs scrambled in butter over a bed of spinach

Snack – Handful of cashews or coconut flakes

Lunch – Salad- kale, ½  cucumber, red pepper, black beans, olive oil, balsamic or apple cider vinegar

Snack: your choice of fresh fruit or veggies 1 cup

Dinner – Turkey burger w/ steamed broccoli

Use half of your turkey, mix in desired spices (curry and cumin are really good) and create 2 patties- cook in butter or coconut oil

Steam broccoli for 3 minutes

Tuesday

Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, spinach, coconut milk- add as much until you like the consistency

Snack – Granny Smith Apple with almond butter

Lunch – Leftover turkey burger with a salad

Snack: your choice of fresh fruit or veggies 1 cup

Dinner – Chicken with black beans and onions

Chop 1/3 of your onion and cook in down in butter, cook chicken (chop into chunks for quicker cooking) in same pan, heat black beans (you can add spices.  Eat with kale or spinach

Wednesday

Breakfast – 2 eggs scrambled and cooked in butter over a bed of spinach.  Add onions cooked in butter or avocado to the top of eggs for some variety

Snack – Handful of coconut flakes

Lunch – Left over chicken with salad

Snack: your choice of fresh fruit or veggies 1 cup

Dinner – Tex Mex over kale with avocado

Put grass fed beef and the rest of the ground turkey in pan and cook through. Chop 1/3 onion, ½ green pepper, 1 clove garlic- sauté in butter for 3-5 minutes. Drain meat if necessary- add meat to veggies- add 1 can drained black beans and ½- 1 can tomatoes (depends how much liquid you want in there). Season with cumin and paprika.

Thursday

Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency

Snack – Apple with almond butter

Lunch – Left over Tex Mex with kale

Snack: your choice of fresh fruit or veggies 1 cup

Dinner – Curry Chicken – Cut up chicken and cook in butter. Add in chopped up onions, peppers and broccoli. Add in ½-1 can coconut milk and add spices (red curry or yellow curry)

Friday

Breakfast – Smoothie- 1 spoonful almond butter, handful frozen berries, coconut milk- add as much until you like the consistency

Snack – Handful of coconut flakes

Lunch – Salad with left over curry chicken

Snack: your choice of fresh fruit or veggies 1 cup

Dinner – 2 eggs scrambled in butter over a bed of spinach.  Add onions cooked in butter or avocado to the top of eggs for some variety

Saturday

Breakfast – 2 spoonfuls almond butter w/ sliced strawberries, coconut milk poured over and sprinkled with stevia

Snack – Hard boiled egg

Lunch – Berry Salad – Romaine with chopped strawberries, walnuts, deli turkey (roll and then slice), poppy seeds (optional), olive oil, balsamic vinegar

Snack: your choice of fresh fruit or veggies 1 cup

Dinner – Quiche – chop deli turkey and any veggies you like.  Whip 6-8 eggs, add sea salt and pepper and veggies.  Butter a round baking dish, pour egg mixture in and bake at 350 degrees for about 20 minutes or until a toothpick comes out clean.

Sunday

Breakfast – Veggie Omelet – scramble eggs but don’t stir.  Let set underneath and carefully flip over.  Fill with desired filling and fold the egg over and slide on to a plate

Snack – Hummus with slices veggies

Lunch – Leftover Quiche and/or Lettuce wrap – spread hummus on lettuce leaves with turkey slices and any other desired toppings

Snack: your choice of fresh fruit or veggies 1 cup

Dinner – Beef Veggie Soup.- brown the remaining ½ lb ground beef.  Add salt (about 1 tsp), pepper, and ½ tsp chili powder.  Pour in undrained tomatoes, chicken broth, and any veggies you want.  Simmer for 10-15 minutes.

If you have questions on the menu you can email me @ kyky_10@icloud or add me on FB Kylee Canfield

Thanks for your support I truly do appreciate it and I truly do hope you love this menu as much as my friends and I did!!

**NOTE** You can add what you need to and substitute what you do not like in any of the meals.  We are all different and like different things.

XOXO Kylee