Healthy Swaps Gluten-Free Meal Plan, Tips, plus a challenge (with prizes)! These Healthy Swaps not only make you healthier, but they make your life easier. A simple gluten-free, dairy free friendly meal plan filled with smart substitutions that will help you feel better. Easy, nutritious, and delicious! Are you up for the challenge?
Okay friends. It’s time to get crackin at meal prep, meal plans, and some simple healthy swaps. I hope you love this gluten free meal plan because it comes with a CHALLENGE and a 1 hour nutrition consult or customized meal plan with me…. MOI! Holy moly I haven’t jumped back into taking clients as a Nutrition Specialist for quite a while now. I didn’t have time, but now my focus and free time has shifted. That being said, I want to make gluten free eating EASIER and HEALTHIER for you. Mmm k?
So let’s talk about this healthy swaps meal plan and challenge. You see, I was doing some research on what people research for New Year’s Healthy Eating meal plans, and you know what I saw? I saw this ….” How to get skinny meal plan,” or the “Slim down diet plan,” or the “Low calorie diet,” or the “Quick weight loss meal plan.” And BLAH BLAH BLAH .. My heart sunk. NO!!!! Why oh why are we still focusing on taking things out of our diet making it less nourishing or filling? That’s not good.
Friends, my challenge to you today is to SHIFT FOCUS on healthy gluten free eating. Instead of taking things out, going low calorie, restricting, and binge dieting, let’s focus on SWAPPING OUT a few less nutrient dense foods with MORE NUTRIENT DENSE FOODS. HEALTHY SWAPS that leave you feeling energized, nourished, and well… HEALTHY.
Food is not the enemy. No food is off limits (unless you are allergic, have celiac disease, or have an autoimmune healing protocol to follow). We just need to change our view and figure out what FOODS WORK FOR US. Sorry my all caps get a little crazy. Hehe. But you get me, right?
So, without further adieu, I give you the HEALTHY SWAPS GLUTEN FREE MEAL PLAN AND CHALLENGE. This meal plan is 90% grain free with paleo and dairy free friendly options. And it’s 100% simple and nourishing.
THE BIG IDEA!
To swap out or replace half of less nutrient dense foods for more nourishing gluten free foods/ingredients; such as vegetables, anti-inflammatory rich foods, spices, etc.
THE CHALLENGE (PRIZES & GUIDELINES):
Tag me on social media @cottercrunch and using #healthyswapsMP when you make a recipe from the meal plan or when you make a healthy swap in any recipe!
NEED AN EXAMPLE of a HEALTHY SWAP or HALF SWAP?
Maybe your kiddo loves rice, that’s not a bad thing, but what we CAN DO is serve rice with a little broccoli rice or cauliflower mixed in. So half the amount of white rice is swapped with a more nutrient dense veggie rice. Same with gluten free pasta, feel free to replace half or all with zoodles or sweet potato noodles, etc. Like a tuna zoodle casserole or spiralized sweet potato casserole .
Let’s say you want to make a pasta salad or pasta dish for lunch or dinner. It may be healthy already, but can we make it healthier and more nutrient dense pasta? Yes! We can by using zucchini (or any other spiralized/Julienne cut veggies) as a pasta replacement. And maybe instead of processed meats, we use smoked salmon. That’s two healthy swaps and more bang for your buck nutritionally! More omegas, no refined carbohydrates, extra fiber, vitamin C, and a good source of healthy fats. All in all, it’s filling yet still light and lovely.
I’ll go into more details for each recipe below so it make sense. Also, be on the lookout for another go-to GLUTEN FREE grocery shopping list in the next few weeks. Capeesh?
For now, let’s check out the meal plan! For a PRINTABLE PDF version of ALL the RECIPES BELOW, click HERE.
Healthy Swaps & Extras for Breakfast
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!
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.
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!
BONUS HEALTHY BREAKFAST SWAP – RED VITALITY SMOOTHIES
Healthy Swaps for Lunch
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.
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.
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.
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
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.
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!
The EXTRAS –> Adding a extra anti-inflammatory rich spices (cumin), plant protein and fiber (from chickpeas) to a one pan chicken dinner!
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!).
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.
Healthy Swaps Ideas for Snacks and Desserts
One of my ULTIMATE favorite Veggie dips! Greek yogurt, homemade tandoori seasoning, roasted cauliflower, and parmesan make this dip filling and nourishing.
Healthy Swaps and Extras – Greek yogurt instead of sour cream, boosting protein and to lighten up the dip. Plus we added in roasted cauliflower for fiber and extra nutrients. DAIRY FREE SWAP OPTION– use instead of greek yogurt use coconut yogurt or any other non dairy yogurt. Also replace the parmesan with nutritional yeast.
BONUS HEALTHY SWAP SNACK – Veggie Chips in place of Regular chips
These peanut butter dough balls are coated in a dark chocolate magic shell, and no one will ever know they are good for you! They’re amazingly delicious, packed full of fiber, hidden veggies, and natural sugars.
Need I say more? Chocolate Peanut Butter Balls made with… wait for it… ground oats and sweet potato, yep that’s the HEALTHY SWAPS and EXTRAS! Fiber, antioxidants, and less sugar. But also… shockingly delicious!
See, look how much goodness we can add to our diets without even trying?!
Now, before I get to the final rules, here’s a list of groceries you might need. Let me know if I am missing anything.
- Zucchini, sweet potato, squash.
- 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.
If you have ANY QUESTIONS about the healthy swaps meal plan and challenge, please comment below or email me.
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Now, let’s get ready to ROCK and ROCK January! FILL up on the good stuff y’all!