Eating Plans

GLUTEN FREE MEAL PLAN

Total energy

Protein

% of TE

Carbohydrates

% of TE

Fat

% of TE

8400kJ

99g

20

247g

50

66g

30

BREAKFAST

SNACK

LUNCH

SNACK

DINNER

DAY 1 1 slice gluten free bread

2 poached eggs

¼ cup cooked mushroom, peppers, onion

1 small peach

½ cup low fat plain yogurt

Tuna salad:

90g tuna (canned in brine)

1½ cups salad (tomato, cucumber, red onion, kale

¼ avocado

½ cup chickpeas

½ cup berries

1 cup milk

Quinoa salad:

½ quinoa

½ cup cooked veg (peppers, aubergine, onion)

½ cup rosa tomatoes and cubed cucumber

90g low fat feta

DAY 2 50g FUTURELIFE® Smart food™

1 cup low fat milk

1 apple topped with 1 tbsp. peanut butter Chicken salad:

90g grilled chicken strips

1 cup lettuce, carrots, tomato, cucumber, beetroot

4 gluten free crackers

FUTURELIFE® High Protein LITE SmartBar Cottage pie:

120g lean mince

¼ cup cooked tomato & onion

1 cup potatoes, mashed

1 cup salad (spinach, carrots, cucumber)

DAY 3 75g FUTURELIFE® HIGH PROTEIN Smart food™

1 cup low fat milk

2 gluten free rice crackers

2 tbsp. fat free cottage cheese

Tofu bowl:

200g tofu

½ cup brown rice and quinoa

¼ cup steam broccoli

¼ cup julienne carrots

¼ cup shredded cabbage

¼ cup raw spinach & radish

Ginger slices in vinegar (optional)

Handful of cashews

1 small peach

Handful of nuts

½ cup polenta

120g grilled lean meat of choice

1 cup cooked non-starchy mixed vegetables (green beans, carrots)

1 tsp. plain yoghurt (on potato)

DAY 4 50g FUTURELIFE® Smart food™

1 cup low fat milk

1 banana

30g lean biltong

2 slices gluten free bread

2 boiled eggs

1 tsp. lite mayonnaise

1 cup carrot and cucumber sticks

FUTURELIFE® High Protein LITE SmartBar ½ cup brown rice

120g grilled chicken breast

1 cup broccoli, cauliflower and carrot mix (steamed)

DAY 5 FUTURELIFE® Mocha Protein Smoothie ½ cup fruit salad

½ cup low fat milk

1 cup brown rice

120g lean beef fillet

1 cup spinach salad

1 tsp. pepper/mushroom sauce

1 apple topped with 1 tbs peanut butter 1 medium baked potato

120g grilled fish

1 cup salad with bean sprouts

DAY 6 40g FUTURELIFE® ZERO Smart food™

1 cup low fat milk

½ cup low fat yoghurt

1 banana

Stir Fry:

½ cup gluten free spaghetti

½ cup cooked stir fry veg (cabbage, carrots, spinach, peppers, onion)

90g grilled chicken, strips

½ cup mango

½ cup milk

30g biltong

Asparagus Quiche:

2 eggs (with 2 Tbsp. milk)

30g mozzarella cheese

1 cup asparagus, spring onion, peppers, mushroom (sautéed in pan)

4 baby potatoes (for the base)

DAY 7 75g FUTURELIFE® HIGH PROTEIN Smart food™

1 cup low fat milk

1 FUTURELIFE® High Protein LITE SmartBar Chickpea Salad & Fish:

½ cup chickpeas

30g low fat feta

½ cup cubed tomato, cucumber, onion

¼ cup raw spinach

90g grilled fish

½ cup fruit salad

½ cup low fat yoghurt

1 cup sweet potato

120g oven roast chicken (no skin)

1 cup non-starchy roasted veg (carrots, peppers, onion, aubergine, marrows)

DAILY EXTRA ALLOWANCES

  • Drink plenty of water (at least 8 glasses/day)
  • See website for recipes
  • 125ml low fat or fat free milk for coffee or tea during day
  • Can use 1 tsp. olive oil in lunch & dinner preparation
  • To lower energy intake it is suggested to make FUTURELIFE® with water
  • May have FUTURELIFE® Whole Grain Granola Bars 1-2 times per week

NOTE: This meal plan is NOT suitable for individuals with coeliac disease. Please consult your healthcare practitioner for a personalized eating plan.

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