Ditch the Grains with this Grain-Free 5 Day Meal Plan
Meal planning can make your work-week a whole lot easier when you are trying to be healthy. If you feel like you get a "wheat belly" from eating grain, try out this Grain-Free Meal Plan for 5 days.
We eat grain in the form of cereal, bread, pasta, baked products, as a component in many processed foods, and, of course, by itself.
People are intolerant of lots of different foods, not just grains. If a food or drink makes you feel like crap, don’t consume it. No matter what the food item is – listen to your body.
Meal 1 (Breakfast): Eggs scrambled with spinach, mushrooms, peppers, and onion, side of lentils, and fresh berries – 2 yellows, 1 red, 1 green, 1 purple
Meal 2 (Snack): Shakeology – 1 red
Meal 3 (Lunch M/W/F): Tuna Salad with Artichokes (recipe on page 38 of the guide), made with red peppers, lettuce, sunflower seeds, oregano, olive oil, and lemon juice, baked sweet potato, and an apple – 1 green, 1 red, 1 orange, 2 tsp., 1 yellow, 1 purple Meal 3 (Lunch T/Th): Grilled salmon with fresh herbs cooked in 2 tsp olive oil, slivered almonds, roasted broccolini, quinoa, and an apple – 1 green, 1 red, 1 orange, 2 tsp., 1 yellow, 1 purple
Meal 4 (Snack M/W/F): Raw pecans with berries – 1 blue, 1 purple Meal 4 (Snack T/Th): Raw cashews with a red apple – 1 blue, 1 purple
Meal 5 (Dinner M/W/F): Baked chicken, steamed veggies in 1 tsp olive oil – 1 red, 1 green, 1 tsp. Meal 5 (Dinner: T/Th): Baked cod and Brussels sprouts cooked in 2 tsp. olive oil – 1 red, 1 green, 2 tsp. Extra Side: Baby carrots, cucumbers, and bell peppers (1 green)
BREAKFASTS These protein-packed breakfasts will fill you up and fuel your day. Amanda made scrambled eggs with sautéed spinach, mushrooms, bell peppers, and onion served with a side of cooked lentils and a cup of fresh berries (not pictured). To save time, Amanda buys pre-cooked lentils. For a less expensive option, cook 1 cup dry lentils in 1¾ cup water or vegetable broth, covered over medium heat for about 20 minutes.
LUNCHES These grain-free lunches feature lots of green vegetables and lean protein. Amanda followed the Tuna Salad with Artichokes and Olives recipe on page 38 of the guide. She made some substitutions to suit her personal taste, and you can too. She’s not a fan of olives, so she swapped out the olives for sunflower seeds, another option from the orange container list. She didn’t want to buy a whole tub of mayonnaise just to use a few teaspoons, so she drizzled olive oil over her salad instead. Her other lunch is grilled salmon with fresh herbs and slivered almonds with roasted broccolini and quinoa (which is technically not a grain, but a seed).
DINNER After finishing a workout that hammers your muscles and chisels your body, it’s important to eat a nourishing protein-rich dinner to help rebuild muscle tissue. Here are two dinners from The Master’s Hammer and Chisel Grain-Free menu that do just that. On the top row is grilled herbed tilapia served with roasted Brussels sprouts. On the bottom row is cumin-spiced chicken served with steamed vegetables.
Here is a what a single day of meals looks like following The Master’s Hammer and Chisel grain-free menu:
1 dozen eggs 1 bag of spinach 1 white onion 1 box cherry tomatoes 2-3 red bell peppers 2 yellow bell peppers 1 bag baby carrots 4 large lettuce leaves 2 cucumbers 2 cups Brussels sprouts 1 carton broccolini 1 bag broccoli/mixed veggies 2 packages cooked lentils 4 cartons fresh berries 7 apples 5 cans chunk light tuna (5 oz. each) 3 cups artichoke hearts in water 3 small sweet potatoes 1/2 cup uncooked quinoa ½ lb. salmon ¾ lb. chicken ½ lb. cod slivered almonds sunflower seeds raw cashews raw pecans lemon juice dried oregano cumin black pepper olive oil 5 packets Shakeology