Free Monthly Meal Plans


July 2017

July Meal Plan - Breakfasts

 

Cinnamon French Toast:

Dip 2 slices of gluten-free bread in 1 beaten egg.
Sprinkle with 1/8 tsp cinnamon.
Heat pan on medium and spray with coconut oil cooking spray.
Cook bread 3 approx 3 minutes per side, until golden. Top with 1/2 cup lactose-free Greek yogurt sweetened with stevia and 1 cup sliced fresh strawberries.

 

July Meal Plan - Lunches

 

Summer Pasta Salad:

2 cups uncooked gluten-free pasta (brown rice or corn pasta will work nicely)
1 each, sliced: green, red and yellow pepper
1 red onion, sliced
1 zucchini, halved lengthwise and chopped
1 eggplant, quarter lengthwise and sliced
1 cup cherry tomatoes, halved
4-5 oz goat cheese

Dressing:
1 clove garlic, chopped
1/4 tsp each sea salt and black pepper
2 tbsp extra virgin, organic olive oil
1/2 cup chopped fresh chives
1/4 cup flat-leaf parsley
1/2 cup white wine vinegar

Directions:
Cook pasta according to package directions.
Preheat oven to 400 degrees.
Mist baking sheet with coconut oil cooking spray. Add peppers and onions in a single layer to it. Roast in oven approx 10 minutes, till brown but not soft. Transfer to a large bowl. Repeat with eggplant, cherry tomatoes and zucchini; add to large bowl with onions and peppers when done.

Meanwhile prepare dressing, blending all dressing ingredients in a blender or food processor (I like my mini food-processor).
Toss cooled pasta and veggies together with dressing. One serving = one cup.

 

July Meal Plan - Dinners

 

Turkey Burger:

I borrowed this recipe from Dani Spies. Her website it chock-full of great recipes; clean eatin and delish. Def check her out!

Salsa Crockpot Chicken (2 ingredients):

I swear this has to be the simplest and most delish chicken dish evah! Ready?

1 jar of your fave low-sodium salsa
4-6 boneless, skinless chicken breasts

Add all ingredients to your slow cooker or crockpot (whichever you call it in your neck of the woods). Set cooker to lowest setting, 8-10 hours (ok if you are in a rush, setting it on high 4-6 hours will work too, but I find the longer and lower you cook this dish, the better it tastes).

One serving = 3.5 oz of chicken and 1/2 cup “sauce”.

July Meal Plan - Snacks

Have a “Q” about this month’s meal plan?

Did I miss something (totes possible so don’t feel shy to lemme know)?

Leave a comment below if you need help with anything on this month’s plan.

Remember, eating clean is very simple. It’s just a matter of learning the ins and outs. But once you do, you’ll be a clean-eatin Super Star!