Healthy Swaps Gluten Free Meal Plan and Challenge {Plus Prizes}

The easy peasy CHALLENGE –> Throughout the next 4 weeks, I’m challenging YOU to make healthy swaps at every meal. This might mean swapping rice for cauliflower rice, pasta noodles for zucchini noodles, or add in more gut healthy veggies (like cabbage) to replace grains in a hearty soup. You can also just swap out half for half, see example below.

The PRIZES —> The person that tags me and uses the hashtags the most times during the 4 weeks will win a free 1 hour nutrition consultation or customized meal plan (from me). They will also win a $100 GIFT CARD TO WHOLE FOODS so you can continue you healthy swap shopping. Sound good? Ya, I am uber excited and corny for this!

Synergy Power Fuel Green Smoothie 

A healthy green smoothie packed with veggies, citrus, and spinach for Iron! We swapped out added sugar for a healthy saturated fat, such as coconut oil. This can not only increase your iron absorption when paired with Iron rich foods, but it can also naturally BOOST energy, and quick! It’s Vegan and Whole 30 ya’ll!

Chia Matcha Overrnight Breakfast Smoothie

In this vegan Overnight Breakfast Smoothie, we did a half and half healthy swap. Half the smoothie is replaced with gluten free rolled oats, chia, and matcha! This means less sugar, more soluble fiber, and omega 3s! Plus matcha is the EXTRA nutrient that packed with energizing antioxidants.

Nourishing Paleo Warm Breakfast Salad

 A hearty breakfast is best way to start the day! Create healthy swaps by replacing less nutrient grains or starches with more nutrient dense produce. Such as broccoli slaw, squash, and even blueberries! Add a protein rich egg to top!  A nourishing warm breakfast salad worth waking up for! Easy, Whole 30 friendly, delicious!  

Healthy Swaps for Lunch

Nourishing Thai Coconut Cabbage Soup

A Thai Coconut Paleo soup recipe made with real ingredients; coconut milk, cabbage, lemongrass, broth, curry, and Thai Chili peppers. What’s the healthy swap or extra? Instead rice, we add in chopped cabbage!  EXTRA nourishment, fiber, and texture. Vegan and whole 30.

Cajun Smoked Salmon Zucchini Noodles Salad

 A zippy cajun sauce tossed in chopped vegetables and zucchini noodles then topped with peppery smoked salmon. Healthy Swaps – Zucchini noodles and Smoked salmon instead of pasta or chicken. This means omegas, no refined carbohydrates, extra fiber, vitamin C, and a good source of healthy fats. Whole 30 friendly.

Miso Mango Chicken Salad Cabbage Wraps {No Mayo}

Finally, a chicken salad that’s mayo free, paleo friendly, and flavorful! Spread the miso mango chicken salad mixture over napa cabbage, add a little bit of watercress, then firmly roll up into a lettuce wrap! Bam, a perfectly handy lunch or light dinner! Healthy Swaps – Miso for Mayo and Cabbage wraps for regular GF wraps/tortillas.

Cashew Satay Spiralized Vegetable Stir Fry {Paleo, Vegan}

Spicy cashew sauce stir fried with spiralized vegetables and takes just 20 minutes to make. Healthy Swaps – Vegetable noodles for rice noodles and cashews instead of peanuts in the homemade satay sauce, just to make it more allergy friendly.

Healthy Swaps for Dinner

Easy Paleo Salmon Cakes {Freezer Friendly}

These Salmon cakes are literally veggie packed and protein packed, not to mention whole30 friendly. No wasting leftovers here, just mix and throw on the skillet. Healthy Swaps and Extras – We replaced regular starch with coconut flour and a starch nutrient vegetable, such as sweet potato, squash, or pumpkin! We also ADDED turmeric.

Cauliflower Vegetable Salad Paired Cumin Baked Chicken Below

This Vegetables Chopped Salad is a simple vegan friendly, Middle Eastern salad recipe. It’s easy to make, delicious, and healthy. Okay chopped salads are not really unhealthy, but hear me out for this Healthy Swaps!

Instead of using extra processed cheese or commercial dressing in this chopped salad, we are using chopped cauliflower to bulk it up, Dukkah nut and seed spice blend for a crunchy nutty texture and healthy fats, plus an EXTRA optionalan African Inspired type of dairy free bisque. Made with simple wholesome ingredients such as peeled tomatoes, yellow carrots, spices, herbs, coconut milk, and a curry or chili paste.creamy paleo dressing. Pair it with the Cumin Chicken below for a an extra FILLING and extra HEALTHY MEAL!

Cumin Roasted Chickpea Chicken Bowls

The EXTRAS –> Adding a extra anti-inflammatory rich spices (cumin), plant protein and fiber (from chickpeas) to a one pan chicken dinner!

Creamy Zanzibar Carrot-Tomato Soup {Vegan}

An African Inspired type of dairy free bisque. Made with simple wholesome ingredients such as peeled tomatoes, yellow carrots, spices, herbs, coconut milk, and a curry or chili paste. Paleo and whole 30 too!

Healthy Swaps and Extras – Coconut milk instead of cream and extra veggies (i.e Carrots!).

Thai Beef Curry Veggie Bowls

This bowl recipe is for both the meat eater and vegetarian palate! A one pot green curry beef recipe that’s quick to make and flavorful!

Healthy Swaps and Extras – No rice or noodles needed, just lots of veggies and a creamy Thai broth. Add a bit of Thai Basil topping for healing properties.

GROCERY LIST:

• Blueberries
• Zucchini, sweet potato, squash.
• Parsley/basil/cilantro/mint
• Broccoli Slaw and Bok Choy
• Onion/cauliflower/cucumber/ cherry tomatoes/peppers/carrots/mushroom
• Oranges /banana/mango
• Lemon and Limes
• Pumpkin Seeds/cashews/almonds
• 2 Avocados
• Leafy Greens and micro greens or sprouts
• Cabbage for wraps and soup
• Canned tomatoes for soup
• Garlic and shallot
• Turmeric/curry powder/Red pepper flakes
• Ginger root or ground ginger
• Potato starch or tapioca flour
• Sprouted pea protein  (no sugar added) or peanut flour
• Matcha Powder
• Optional Collagen powder
• Organic Eggs
• Organic Chicken breast and/or leftover roast chicken (from chicken salad)
• Organic Ground beef
• Smoked Salmon
• Vegetable and Chicken broth (gluten free). Or feel free to use Bone Broth
• Canned Chickpeas (organic, BPA free)
• Organic Greek Yogurt or Dairy Free yogurt (like plain coconut yogurt, etc.)
• Nutritional Yeast (or parmesan for those who can tolerate dairy)
• Non GMO Miso paste 
• Cashew butter (natural) or tahini
• Dark Chocolate
• Gluten Free Tamari or Coconut aminos
• Red Thai Peppers and/or jalapeños
• Extra veggies or gluten free crackers for the snack platter.

STAPLES PANTRY ITEMS WILL NEED FOR THIS MEAL PLAN AND MORE!

• Canned sweet potato/pumpkin
• Canned salmon (wild caught)
• Chia seed
• Honey or maple syrup (you can use xylitol syrup if you are wanting no sugar)
• Coconut sugar
• Vanilla extract
• Coconut milk/cream or Almond Milk
• Paleo Mayo
• Olive Oil/Coconut Oil (cold pressed)
• Balsamic Vinegar and Rice Vinegar
• Sesame seed and Sesame oil
• Spices/dried herbs
• Sea salt/Pepper
• Coconut Flour/Almond Meal / baking starch (like tapioca)
•  Gluten Free Oats

Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.