Hi CoreCampers:

Many people have found switching to a Gluten-Free diet is a better choice for them, whether they have Celiac disease, or just a sensitivity to gluten.
At CoreCamper.com, we like to help everyone enjoy clean eating! This Gluten-Free plan is easy to follow and gives you multiple options for Breakfast/Lunch/Dinner/Snack.

CoreCamper GLUTEN-FREE Nutritional Gameplan Guidelines:

1. Eat 5-6 mini-meals per day, or every 2-3 hours — Eat on a consistent schedule!
2. Make breakfast the largest meal of the day, dinner the leanest
3. Consume at least 1/2 gram protein per lb. of body weight each day
4. Consume approximately 10-11 calories per lb. of body weight each day
5. Drink at least 1/2 oz. of water per lb. of body weight each day

Breakfast (298 calories)
• 2/3 cup gluten-free oats cooked in 1 1/3 cups water
• 1/2 cup raspberries
• 1 Tbsp. sliced almonds
• 1 tsp. drizzle of honey
Top oatmeal with raspberries, almonds and honey

A.M. Snack (50 calories)
• 2 medium carrots
Lunch (315 calories)
Apple-Cheddar Cheese Toast
• 1 slice gluten-free bread
• 1/2 apple, sliced
• 1 oz. Cheddar cheese
Top bread with apple slices and cheese; toast until the cheese begins to melt.
• 2 cups mixed greens topped with 1 1/2 tsp. each red-wine vinegar and olive oil
P.M. Snack (47 calories)
• 1/2 apple

Dinner (501 calories)
• Salmon
• 1/2 cup cooked brown rice
• 3/4 cup steamed broccoli

Day 2:

Breakfast (258 calories)
• 1 slice gluten-free bread
• 1 1/2 Tbsp. peanut butter
• 1 cup unsweetened almond milk
A.M. Snack (105 calories)
• 1 medium banana

Lunch (330 calories)
Toaster-Oven Quesadillas
• 2 corn tortillas
• 1/4 cup shredded Cheddar cheese
• 1/4 medium avocado, mashed
• 1/2 medium bell pepper, sliced
• 1/4 cup salsa
Cover half of each tortilla with cheese, avocado and bell pepper. Fold the tortillas in half and toast until the cheese begins to melt. Top with salsa and, if desired, hot sauce.
P.M. Snack (37 calories)
• 1/2 medium bell pepper, sliced
• 1 medium carrot

Dinner (465 calories)
• Chickpeas / can mix in salad
• 2 cups mixed greens topped with 1 1/2 tsp. each red-wine vinegar and olive oil

Day 3:

Breakfast (270 calories)
• 1 slice gluten-free bread
• 1 1/2 Tbsp. peanut butter
• 1 cup unsweetened almond milk
A.M. Snack (50 calories)
• 2 medium carrots

Lunch (325 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2 1/2 oz. chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try cucumbers & tomatoes)
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar & olive oil.
P.M. Snack (77 calories)
• 1/2 cup fresh raspberries
• 1 1/2 cups unsweetened almond milk

Dinner (462 calories)
• 4 oz. pork chop, cooked with 1 tsp. olive oil and seasoned with a pinch each of salt and pepper
• 1 cup steamed broccoli

Day 4:

Breakfast (296 calories)
• 1 corn tortilla
• 2 scrambled eggs cooked in 1/4 tsp. olive or cooking spray (1-second spray)
• 1/4 avocado, diced
• 2 Tbsp. salsa
Top tortilla with eggs, avocado and salsa.
A.M. Snack (72 calories)
• 1 cup unsweetened almond milk
• 2/3 cup raspberries

Lunch (325 calories)
• Grilled Chicken breast with veggies
P.M. Snack (107 calories)
• 2 Tbsp. unsalted dry-roasted peanuts

Dinner (413 calories)
• Spaghetti Squash with Low Sugar Spaghetti sauce
• 2 cups salad greens topped with 1 Tbsp. each red-wine vinegar and olive oil
Meal Prep Tip: Hard-boil an egg for tomorrow's snack.

Day 5:

Breakfast (263 calories)
• 2/3 cup gluten-free oats cooked in 2/3 cup each water and unsweetened almond milk
• 1/2 cup raspberries
Top oatmeal with raspberries.
A.M. Snack (35 calories)
• 1 clementine

Lunch (325 calories)
Tuna & White Bean Spinach Salad
• 2 cups spinach
• 2 1/2 oz. chunk light tuna in water, drained
• 1/3 cup canned white beans, rinsed
• 3/4 cup veggies of your choice (try cucumbers & tomatoes)
Combine ingredients and top salad with 1 Tbsp. each balsamic vinegar & olive oil.
P.M. Snack (78 calories)
• 1 hard-boiled egg

Dinner (490 calories)
• Grilled Chicken or Lean Steak with steamed veggies

Day 6:

Breakfast (276 calories)
• 1 slice gluten-free bread
• 1 Tbsp. peanut butter
• 1 medium pear
A.M. Snack (70 calories)
• 2 clementines

Lunch (323 calories)
Dark Leafy Green Salad
LeanOUT Protein Shake (CoreCamper.com/store)
P.M. Snack (77 calories)
• 1 1/2 cups unsweetened almond milk
• 1/2 cup fresh raspberries

Dinner (437 calories)
• 1 serving Grilled Romaine with tomatoes and Lime Dressing
• 4 oz. cooked chicken breast, cooked in 1 1/2 tsp. olive oil and seasoned with1/4 tsp. ground cumin and a pinch each of salt and pepper
• 3/4 cup cooked quinoa

Day 7:

Breakfast (296 calories)
• 1 corn tortilla
• 2 scrambled eggs cooked in 1/4 tsp. olive oil or cooking spray (1-second spray)
• 1/4 avocado, diced
• 2 Tbsp. salsa
Top tortilla with eggs, avocado and salsa.
A.M. Snack (50 calories)
• 2 medium carrots

Lunch (355 calories)
Green Salad with Chicken & Quinoa
• 2 cups mixed greens
• 5 cherry tomatoes, halved
• 4 oz. cooked chicken, leftover from last night's dinner
• 1/4 cup cooked quinoa, leftover from last night's dinner
Combine ingredients and top with 1 1/2 tsp. each red-wine vinegar and olive oil.
P.M. Snack (42 calories)
• 2/3 cup fresh raspberries

Dinner (464 calories)
• 5 oz. cooked cod, cooked in 1 1/2 tsp. olive oil and seasoned with 1 1/2 tsp. fresh parsley and a pinch each of salt and pepper
• 1 medium red potato, topped with 1 tsp. butter and a pinch each of salt and pepper
• 1 cup steamed green beans