Nutritionist

Absolutely, I’d be happy to help you create a meal plan that is both gluten-free and accommodates slight lactose intolerance. Here’s a meal plan with quick and easy recipes that can be prepared in 30 minutes or less.

Breakfast:

Egg and Veggie Scramble

• Ingredients:
  • 2-3 eggs or egg whites
  • 1 bell pepper, diced
  • 1 small zucchini, diced
  • 1 handful of spinach
  • ¼ cup lactose-free cheese (optional)
  • Salt and pepper to taste
  • 1 tbsp olive oil
• Instructions:
  1. Heat olive oil in a skillet over medium heat.
  2. Add diced bell pepper and zucchini, sauté until tender (about 5 minutes).
  3. Add spinach and cook until wilted.
  4. Beat the eggs in a bowl and pour over the veggies.
  5. Stir continuously until eggs are fully cooked, then add the lactose-free cheese, salt, and pepper to taste.

Snack:

Fruit and Nut Mix

• Ingredients:
  • 1 small handful of almonds
  • 1 small handful of walnuts
  • ¼ cup dried cranberries (ensure they are gluten-free)
  • 1 apple, sliced

Lunch:

Chicken and Quinoa Salad

• Ingredients:
  • 1 cup cooked quinoa
  • 1 grilled chicken breast, sliced
  • 1 cucumber, diced
  • 1 cup cherry tomatoes, halved
  • ¼ red onion, finely chopped
  • 1 avocado, diced
  • 2 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste
• Instructions:
  1. Cook quinoa according to package directions.
  2. While quinoa is cooking, grill chicken breast (or use pre-cooked rotisserie).
  3. In a large bowl, combine cooked quinoa, sliced chicken, cucumber, cherry tomatoes, red onion, and avocado.
  4. Drizzle with olive oil and lemon juice, then season with salt and pepper. Toss to combine.

Snack:

Veggie Sticks with Hummus

• Ingredients:
  • Carrot sticks
  • Celery sticks
  • Bell pepper sticks
  • 1/2 cup hummus

Dinner:

Shrimp Stir-Fry with Rice Noodles

• Ingredients:
  • 200 g rice noodles
  • 1 lb peeled and deveined shrimp
  • 1 bell pepper, sliced
  • 1 cup snap peas
  • 1 carrot, julienned
  • 2 cloves garlic, minced
  • 2 tbsp gluten-free soy sauce
  • 1 tbsp sesame oil or olive oil
  • 1 tsp ginger, minced
• Instructions:
  1. Cook rice noodles according to package instructions and set aside.
  2. Heat sesame oil in a large skillet over medium-high heat.
  3. Add garlic and ginger, sauté for about 1 minute.
  4. Add shrimp and cook until pink and opaque (about 3-4 minutes).
  5. Add bell pepper, snap peas, and carrot, stir-fry for another 3-4 minutes until vegetables are tender-crisp.
  6. Add cooked rice noodles and gluten-free soy sauce, tossing to combine and heat through.

Dessert:

Chia Pudding

• Ingredients:
  • 1 cup unsweetened almond milk
  • 3 tbsp chia seeds
  • 1 tbsp maple syrup (optional)
  • ½ tsp vanilla extract
• Instructions:
  1. In a bowl or jar, mix almond milk, chia seeds, maple syrup, and vanilla extract.
  2. Stir well and let sit for 5 minutes, then stir again to avoid clumping.
  3. Refrigerate for at least 20-30 minutes or until it reaches pudding consistency.

Feel free to adjust portion sizes to your needs and add any of your favorite gluten-free and lactose-free snacks throughout the day. Enjoy your meals!