Meal Plan Week 1 2025

7-Day Meal Plan 

Day 1

• Breakfast: Scrambled eggs (2 large) with spinach (1 cup, sautéed), diced tomatoes (1/2 cup), and a sprinkle of almonds (1 tbsp) – 250 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with cucumber slices (1 cup) – 110 kcal
• Lunch: Quinoa salad (1/2 cup cooked quinoa, 1 can tuna, 1/2 cup cherry tomatoes, 1/4 cup cucumber, 1 tbsp olive oil) – 350 kcal
• Snack: Hard-boiled egg (1 large) with a handful of walnuts (10 halves) – 130 kcal
• Dinner: Stir-fried mixed vegetables (1 cup, with bell peppers, zucchini, onions, and green beans) with black beans (1/2 cup) and basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 1: 1,260 kcal

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Day 2

• Breakfast: Sunny-side-up eggs (2 large) with sautéed kale (1 cup), avocado slices (1/4 avocado), and 1 tbsp chopped pecans – 270 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with sliced bell peppers (1 cup) – 120 kcal
• Lunch: Canned salmon salad (1 can, 1/4 cup diced cucumbers, 1 tbsp olive oil) over spinach (1 cup) – 300 kcal
• Snack: Cherry tomatoes (1/2 cup) with a small handful of almonds (10 nuts) – 90 kcal
• Dinner: Crab and vegetable stir-fry (3 oz crab, 1 cup snap peas, 1 tbsp olive oil) with basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 2: 1,200 kcal

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Day 3

• Breakfast: Omelet (2 eggs) with diced bell peppers (1/4 cup), spinach (1/2 cup), and 1 tbsp walnuts – 220 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with sliced zucchini (1 cup) – 110 kcal
• Lunch: Black bean and quinoa bowl (1/2 cup each, sautéed vegetables 1/2 cup) with olive oil (1 tbsp) – 350 kcal
• Snack: Celery sticks (1 cup) with almond butter (1 tbsp) – 90 kcal
• Dinner: Tuna patties (1 can tuna, 1 egg, seasonings) with roasted green beans (1 cup) and basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 3: 1,190 kcal

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Day 4

• Breakfast: Hard-boiled eggs (2 large) with avocado slices (1/4 avocado) and 1 tbsp chopped pecans – 230 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with carrot sticks (1/2 cup) – 110 kcal
• Lunch: Black bean and vegetable salad (1/2 cup black beans, 1/2 cup diced cucumbers, 1/4 cup cherry tomatoes, 1 tbsp olive oil) with quinoa (1/4 cup cooked) – 300 kcal
• Snack: Sliced cucumber (1 cup) with sea salt and a handful of almonds (10 nuts) – 90 kcal
• Dinner: Baked salmon cakes (1 can salmon, 1 egg, seasonings) with sautéed snap peas (1 cup) and basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 4: 1,150 kcal

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Day 5

• Breakfast: Quinoa porridge (1/2 cup cooked quinoa, 1/2 cup almond milk, 1 tsp cinnamon, 1 tbsp chopped nuts) – 250 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with cherry tomatoes (1/2 cup) – 110 kcal
• Lunch: Crab salad (3 oz crab, 1 tbsp olive oil, 1/4 cup diced celery) over arugula (1 cup) – 300 kcal
• Snack: Sliced bell peppers (1 cup) with hummus (2 tbsp) – 100 kcal
• Dinner: Stuffed bell peppers (1 pepper, 1/2 cup black beans, 1/4 cup cooked quinoa, diced vegetables) – 350 kcal

Total for Day 5: 1,110 kcal

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Day 6

• Breakfast: Scrambled eggs (2 large) with spinach (1/2 cup), diced onions (1/4 cup), and 1 tbsp chopped almonds – 230 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with cucumber slices (1 cup) – 110 kcal
• Lunch: Basmati rice bowl (1/2 cup cooked, 1 can tuna, 1/4 cup shredded carrots, 1/2 cup sautéed green beans, 1 tbsp olive oil) – 420 kcal
• Snack: A boiled egg (1 large) and a handful of walnuts (10 halves) – 130 kcal
• Dinner: Garlic crab stir-fry (3 oz crab, 1 cup snap peas, 1 tbsp olive oil) with basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 6: 1,310 kcal

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Day 7

• Breakfast: Egg muffins (2 eggs, 1/4 cup diced spinach, 1/4 cup bell peppers, 1 tbsp walnuts) – 230 kcal
• Snack: Cottage cheese (1/2 cup, low-fat) with sliced zucchini (1 cup) – 110 kcal
• Lunch: Black bean and quinoa bowl (1/2 cup each) with diced cucumbers (1/4 cup) and cherry tomatoes (1/4 cup) – 350 kcal
• Snack: Celery sticks (1 cup) with almond butter (1 tbsp) – 90 kcal
• Dinner: Lemon herb baked salmon (1 can salmon, seasonings) with roasted green beans (1 cup) and basmati rice (1/2 cup cooked) – 420 kcal

Total for Day 7: 1,200 kcal

Adjustments

• If you need more calories, increase portions of nuts, rice, or protein.
• For fewer calories, reduce rice to 1/4 cup or eliminate oil/nuts in certain meals.

Shopping List for the 7-Day Meal Plan

Here’s a categorized shopping list with approximate quantities based on the meal plan. Adjust amounts depending on portion preferences and household size.

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Protein

• Eggs: 2 dozen
• Canned tuna: 5 cans (5–6 oz each)
• Canned salmon: 4 cans (5–6 oz each)
• Crab (fresh or canned): 12 oz
• Black beans: 3 cups cooked or 2 cans (15 oz each)

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Grains

• Quinoa: 2 cups uncooked
• Basmati rice: 3 cups uncooked

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Dairy

• Cottage cheese (low-fat): 3 cups

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Vegetables

• Spinach (fresh): 6 cups
• Kale: 3 cups
• Snap peas: 4 cups
• Green beans: 6 cups
• Zucchini: 4 medium
• Cherry tomatoes: 2 pints
• Bell peppers (any color): 7 medium
• Carrots: 6 medium
• Cucumbers: 5 medium
• Celery: 2 stalks
• Onions: 2 medium
• Arugula: 2 cups

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Fats and Oils

• Olive oil: 1/2 cup
• Avocados: 2 medium
• Almond butter: 1/4 cup
• Tahini: 2 tbsp

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Nuts and Seeds

• Almonds (chopped or whole): 1/2 cup
• Walnuts (halves): 1/2 cup
• Pecans (chopped): 1/4 cup

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Pantry Items

• Salt and pepper
• Garlic powder
• Paprika
• Cumin
• Lemon juice

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Optional Snacks and Extras

• Hummus: 1/2 cup
• Guacamole: 1/2 cup
• Almond milk: 1/2 cup
• Cinnamon

“Your Complete Guide to Going Gluten-Free After a Celiac Diagnosis”

Switching to a gluten-free diet after being diagnosed with celiac disease can feel overwhelming at first, but with a strategic approach, it becomes manageable. Here’s a guide to help you transition smoothly:
1. Learn the Basics
   •   Understand Gluten: Gluten is a protein found in wheat, barley, rye, and triticale. It’s often hidden in processed foods, sauces, and seasonings.
   •   Read Labels: Learn to identify gluten on ingredient lists. Look for terms like malt, brewer’s yeast, and modified food starch (if derived from wheat).
2. Clear Out Gluten from Your Kitchen
   •   Declutter: Remove foods containing gluten from your pantry, fridge, and freezer.
   •   Replace Essentials: Stock up on gluten-free staples like rice, quinoa, gluten-free oats, and certified gluten-free flour.
   •   Prevent Cross-Contamination: Use separate utensils, cutting boards, toasters, and spreads to avoid traces of gluten in your gluten-free meals.
3. Focus on Naturally Gluten-Free Foods
   •   Whole Foods: Prioritize fruits, vegetables, meat, poultry, fish, eggs, nuts, seeds, legumes, and dairy.
   •   Gluten-Free Grains: Incorporate rice, quinoa, millet, amaranth, buckwheat, and certified gluten-free oats.
4. Find Gluten-Free Alternatives
   •   Look for certified gluten-free bread, pasta, crackers, and snacks. Many brands cater specifically to celiac-safe diets.
   •   Explore gluten-free baking with almond flour, coconut flour, or gluten-free all-purpose flour.
5. Dining Out Safely
   •   Research Ahead: Look for restaurants with gluten-free menus or options.
   •   Communicate Clearly: Inform the staff about your celiac diagnosis and the need for strict gluten-free food preparation.
   •   Ask Questions: Confirm that food is prepared separately and without shared fryers or cutting boards.
6. Get Support
   •   Join a local or online celiac support group to exchange tips and experiences.
   •   Work with a dietitian specializing in celiac disease for personalized guidance.
7. Be Mindful of Hidden Sources
   •   Medications and Supplements: Check for gluten in over-the-counter drugs and vitamins.
   •   Personal Care Products: Some lipsticks, toothpaste, and lotions may contain gluten—choose gluten-free options.
8. Stay Positive
   •   Focus on the variety of foods you can eat rather than what you can’t.
   •   Experiment with new recipes and cuisines that are naturally gluten-free.
Adopting a gluten-free lifestyle is a learning curve, but with time and practice, it will feel second nature!

Angel Food Cake Puffs

5 egg whites, room temperature
3/4 tsp cream of tartar
1/4 tsp salt
3/4 cup sugar
1/2 cup gluten free flour mix
1/2 tsp vanilla extract
1/2 tsp baking powder

Place egg whites, cream of tartar, vanilla, and salt in mixing bowl. Beat eggs on medium speed until it forms soft peaks. Add 1/4 cup of sugar and beat until forms stiff peaks.  In a separate bowl, mix flour and 1/4 cup sugar. Fold flour and sugar mixture into egg whites. Spoon mixture into a greased bun pan.

 Bake at 350 for 25-30 minutes. Makes 6.

Great served topped with fruit and whip topping!

Oatmeal Creme Pies

Cookies

1 1/4 cups butter
1/2 sugar
1 cup brown sugar
4 tsp molasses
1 egg
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
3/4 tsp cinnamon
1/4 tsp nutmeg
1 tsp vanilla extract
1 1/2 cup gluten free flour mix (I used Bloomfield Farm gluten free all purpose baking mix.)
3 cups of gluten free oatmeal

With a mixer, cream butter and sugar. Add egg and molasses. Add in rest of ingredients slowly and mix well.
On parchment paper or non-stick mat, drop 1/4 scant cup of dough on mat 2 inches apart. Bake for about 12 minutes at 350. After baking let cookies cool a few minutes then transfer to wire rack to cool completely.

Filling

3/4 cup butter
3 cups powdered sugar
1 tsp vanilla
3 tbsp heavy cream

In mixer, cream butter then slowly add powdered sugar. Add vanilla and cream and mix well.

To assemble

Place filling in a Ziploc bag and cut one tip to pipe out filling. On the bottom side of a cookie, pipe filling then top with another cookie. Makes about a dozen. Store in refrigerator or wrap individually and store in freezer. Let thaw about 15 minutes before eating.

Aunt Judy's Marinated Vegetable Salad

1 can LeSueur peas, drained

1 can cut green beans, drained

1 can shoe-peg corn, drained

1 cup celery, chopped

1 med. Bell pepper, chopped

1 med onion, chopped

1 cup sugar

1 tsp. pepper

¾ cup white vinegar

½ cup oil

Mix drained peas, beans and corn with celery, pepper and onion.  Set aside. In a saucepan combine sugar pepper, vinegar and oil; bring to a boil.  Pour over vegetable mixture and marinate overnight.

*Note: I reduce the sugar to 3/4 cup, as I prefer it not as sweet. 

Cole Slaw

1 bag slaw mix (or 1/2 head of cabbage shredded, 2 carrots peeled and shredded)
2 tbsp sweet relish
3-4 tbsp mayonnaise
1 tsp sugar
2 tsp vinegar
salt and pepper to taste

Add all ingredients together and mix well. Refrigerate for at least 30 minutes and serve.

Great to top off hot dogs!

The Jacket's Hot Dog Chili

As a kid growing up, there was one place you wanted to eat after school, The Jacket. They had the best hot dogs, milkshakes, fried chicken....oh the list could go on and on. Least did I know then, that I would marry the owner's grandson! So, even though The Jacket is no longer open, I was lucky enough to continue to  enjoy those good eats!

1 medium onion, peeled and diced
2 lb ground beef
1 cup water
1 cup ketchup

In a saucepan, add onions and ground beef, cook until browned. Drain off grease off. Stir in water and ketchup. Let simmer for at least 15 minutes on low.