Gluten Free Diet Plan

Transcription

1 Enjoy Amy s Gluten Free and discover a healthy new you!

2 Many of our customers have said that they have lost weight eating Amy s... either on their own or with a well-known weight plan such as E-Diets, Good Housekeeping, Jorge Cruise* or Weight Watchers that recommend Amy s. So, we got to thinking: Wouldn t it be great if we had our own? With the help of Sonoma County dietician, Jill Nussinow, we created The Amy s Diet. Amy s has always been sensitive to the needs and concerns of our customers; that s why we have developed The Amy s Gluten Free Diet, for those who perfer or need to live gluten free. We offer a two-week plan where you eat Amy s gluten free meals -3 times a day, plus lots of fruits and veggies. It s fun, easy to follow, and you can expect to lose two pounds a week (some people lose more). There is a 500-calorie and 800-calorie option both far below the average American diet of calories, yet still tasty and satisfying! Try out our diet and write to us, let us know how you did and send pictures. Making small changes such as eating more grains, fruits and veggies and simple exercises (yoga and meditation are also great) will improve your health and well-being. Enjoy the Amy s Gluten Free Diet on the road to a healthier new you! If you have health concerns, consult a doctor or nutritionist before you start this or any diet. *Jorge Cruise is a weight loss expert and author of the best selling book, The 3-Hour Diet

3 DAY ONE Amy s Tofu Scramble tangerine cup tea or other no-calorie beverage Amy s Brown Rice and Veggies Bowl (Light in Sodium or regular) cup carrot sticks with tablespoons light salad dressing / ounce almonds tablespoons raisins Amy s Roasted Vegetable Tamale cups salad greens topped with Dressing: tablespoon balsamic or raspberry vinegar teaspoon olive oil DESSERT / cup peaches (natural pack canned, frozen (defrosted) or fresh) For an extra 300 calories: combine ounce almonds (4 nuts) and 8 ounces soymilk, % fat milk or non-fat yogurt for a snack. Ask for support from your family!

4 DAY TWO DESSERT Amy s Organic Cream of Rice Bowl or / cups of your favorite gluten-free hot cereal / cup % milk or soymilk / teaspoon cinnamon apple ounce string cheese can Amy s Organic Cream of Tomato Soup (Light in Sodium or regular) / cups mixed green salad tablespoon light salad dressing cup plain lowfat yogurt / cup crushed pineapple in juice (or try organic strawberries, blueberries or peaches) Amy s Shepherd s Pie piece of gluten-free bread cup steamed broccoli topped with ½ ounce grated cheese (Cheddar or Parmesan) small pear ½ cup plain yogurt with a splash of vanilla extract For an extra 300 calories: include ½ cup additional cereal at breakfast, additional piece gluten-free bread at lunch or dinner + ½ ounce pumpkin seeds at snack. Keep all tempting items out of the house, or at least make them difficult to reach!

5 DAY THREE Amy s Mexcian Tofu Scramble 4 ounces orange juice Amy s Brown Rice & Veggies Bowl Combine: stalks celery, sliced ½ cup cucumber sticks tablespoon light salad dressing 4 tablespoon almond butter rice cakes or crispy gluten-free crackers Amy s Cheese Enchilada Whole Meal cups spinach topped with teaspoons light salad dressing DESSERT cup % fat milk blended with ½ cup frozen organic strawberries For an extra 300 calories: Add more tablespoon almond butter and 4 more crackers at snack + a larger smoothie with another ½ cup milk and ½ cup strawberries for dessert. Stay out of the kitchen after dinner!

6 DAY FOUR Amy s Organic Cream of Rice Bowl or / cups of your favorite gluten-free hot cereal cup plain lowfat or nonfat yogurt with small pear or ½ cup canned pears in juice cups Amy s Lentil Soup or Black Bean Vegetable Soup ounce low fat cheese grated over soup ½ cup sliced celery or cucumber cup lowfat cottage cheese / cup fresh or frozen (defrosted) blueberries Amy s Rice Macaroni and Cheese / cups mixed greens with tablespoon vinegar For an extra 300 calories: / cup more cottage cheese at snack + cup more berries after dinner. Remember to eat breakfast! It wakes up your metabolism after having slowed down during the night, and keeps you from feeling hungry the rest of the day.

7 DAY FIVE Amy s Mexcian Tofu Scramble / cup pineapple cup % milk, soymilk or yogurt (this can also be blended into a smoothie - drain pineapple before blending) cups Amy s Organic Tuscan Bean & Rice Soup slice gluten-free bread cups green salad topped with tablespoon light salad dressing teaspoons sunflower seeds / cup celery sticks tablespoon light salad dressing Amy s Indian Vegetable Korma corn tortilla Combine: 3/4 cup sliced cucumber /4 cup chopped tomato tablespoons sliced onion 3 tablespoons plain yogurt (and chopped cilantro if desired) These ingredients make the Indian condiment known as Raita, an Indian condiment that cools the mouth when eating a spicy dish. For an extra 300 calories: add more slice of bread at lunch, + ounce lowfat cheese at snack, + ½ cup fruit after dinner. Take a walk at lunch.

8 DAY SIX Amy s Organic Cream of Rice Bowl or / tablespoons raisins + teaspoon cinnamon apple slice gluten-free bread, toasted cup % fat milk, lowfat soymilk or yogurt / cup Amy s Organic Chili with Vegetables ounce reduced fat Monterey Jack cheese or more cups green salad of your choice teaspoons light dressing / ounce sunflower or pumpkin seeds tablespoons raisins Amy s Baked Ziti Bowl cups green salad / ounce feta cheese /4 cup each cucumbers and tomato Dressing: / teaspoons olive oil teaspoon vinegar DESSERT cup frozen berries, defrosted For an extra 300 calories: add cup chili at lunch + / ounce cheese at lunch + cup milk or nonfat yogurt at snack. Drink water often! Dehydration slows down your metabolism.

9 DAY SEVEN / cup plain nonfat yogurt with cup frozen berries cup cooked quinoa or gluten-free cereal with cinnamon teaspoons toasted, sliced or slivered almonds 4 cups Amy s Cream of Tomato Soup (Light in Sodium or regular) cups green salad tablespoon light dressing gluten-free crackers (such as Mary s Gone Crackers) / ounce raw cashews tablespoon raisins Amy s Black Bean Enchilada Whole Meal cups spinach tablespoon sesame seeds Dressing: teaspoons lemon juice teaspoon olive oil teaspoon red wine vinegar For an extra 300 calories: add / cup yogurt at breakfast + cup salad and tablespoon dressing at lunch + cup % milk or soymilk at snack + / cup fruit after dinner. Avoid temptation! Make sure you eat before you go to the market.

10 DAY EIGHT Amy s Organic Cream of Rice Bowl or ½ cups of your favorite gluten-free hot cereal ½ teaspoon cinnamon tablespoons raisins (or other dried fruit of your choice) small apple, grated or eaten whole cup % fat milk or soy milk cup Amy s Organic Chunky Tomato Bisque Amy s Bistro Burger corn or brown rice tortilla tablespoons Amy s Salsa or more cups green salad tablespoon low fat dressing To make the wrap: Microwave the burgers for half the recommended time. Remove from microwave. Coarsely chop, top with salsa, and roll into the tortilla to form a burrito. Wrap the burrito in a slightly damp towel, put burrito in the microwave and heat for the remaining time. DESSERT 3/4 ounce almonds tablespoons raisins Amy s Garden Vegetable Lasagna cup steamed broccoli ½ cup steamed carrots -3 cups green salad with tablespoon low fat dressing frozen fruit bar For an extra 300 calories: include 3/4 ounce almonds (8 nuts) + tablespoons raisins at snack and cup soy or % fat milk with lunch. Carry carrot sticks with you to curb hunger.

11 DAY NINE Amy s Tofu Scramble tablespoons of your favorite Amy s Salsa, if desired ½ cup sliced peaches, pears or apple cup % fat milk or soymilk orange tablespoon cashews Amy s Santa Fe Enchilada Bowl cup carrots, celery and cucumbers with tablespoons Amy s Black Bean Dip (see recipe below) OR tablespoon reduced fat dressing ½ ½ cup plain yogurt cup fresh or frozen (defrosted) berries Amy s Light in Sodium Brown Rice and Veggie Bowl cup Amy s Chunky Tomato Bisque (Light in Sodium or regular) cup fresh or frozen veggies cooked with teaspoons of your favorite salt-free seasoning blend cups green salad with added veggies topped with tablespoon vinegar + ½ teaspoons olive oil For an extra 300 calories: brown rice tortilla with more tablespoons bean dip and ½ ounce cheese to make a mini-wrap at lunch + ½ cup yogurt and ¼ cup more fruit for snack. Drink a tea with cinnamon to curb your sweet tooth. Amy s Black Bean Dip can Amy s Black Bean Chili small onion, chopped small tomato, chopped Combine ingredients in a blender or food processor with 3 tablespoons water. Blend until smooth. For a spicier dip, add /4 teaspoon chili powder or / teaspoon chipotle pepper.

12 DAY TEN cup plain yogurt mixed with cup strawberries or mixed berries tablespoons toasted almonds Amy s Shepherd s Pie 3 cups baby spinach sprinkled with sesame seeds cucumber slices green onions Dressing: tablespoon rice vinegar ½ teaspoon sesame oil DESSERT 6 tablespoon almond butter rice cake or crispy gluten-free crackers teaspoons no sugar added jam cups Amy s Fire Roasted Southwestern Vegetable Soup teaspoons grated Parmesan cheese sprinkled on top slice gluten-free bread, rubbed with garlic and toasted cups salad with tablespoon vinegar teaspoons olive oil cup fresh or frozen fruit For an extra 300 calories: ½ cup yogurt at breakfast + more tablespoon almond butter and another rice cake or 4 more crackers for snack + cup % fat milk or soymilk after dinner. Relax... Focus on your breathing! Take 5 deep breaths (long inhales and exhales).

13 DESSERT DAY ELEVEN Amy s Tofu Scramble 4 ounces orange juice cups Amy s Light in Sodium Lentil Soup with ½ cup chopped spinach or chopped fresh parsley 6 gluten-free crackers cup sliced cucumbers, celery or other veggies with tablespoon reduced fat dressing Amy s Teriyaki Bowl ½ cups frozen Asian vegetable mix (without sauce), cooked Fruit smoothie Blend: cup milk or plain yogurt ½ cup frozen fruit and ice (Or just have yogurt and fruit) For an extra 300 calories: piece of fruit, ounce string cheese and ¾ ounce almonds for snack in afternoon + more cup vegetables at dinner. Going up? Slimming down! Take the stairs instead of the elevator.

14 DAY TWELVE Amy s Organic Cream of Rice Bowl or ½ cups of your favorite gluten-free hot cereal ½ cup sliced fresh or frozen strawberries 3 tablespoons sliced almonds or other nuts ½ cup % fat milk or soymilk ¾ ½ ½ cup Amy s Refried Black Beans with corn tortillas ounce shredded cheese cup carrots and cucumbers tablespoons of your favorite Amy s Salsa 6 gluten-free crackers small apple Amy s Baked Ziti Kids Meal 3 cups salad tablespoons reduced fat dressing For an extra 300 calories: add ½ cup gluten-free cereal and ½ cup milk at breakfast + ounce string cheese or ½ cup cottage cheese at snack + cup % fat milk or soy milk with dinner. Be gentle with yourself. Baby steps add up.

15 DAY THIRTEEN Amy s Organic Cream of Rice Bowl or ½ cups of your favorite gluten-free hot cereal small apple grated into it teaspoon cinnamon 8 ounce glass of % fat milk or soymilk ¾ cup cottage cheese ½ cup berries, pineapple or other fruit 3 ½ Amy s Roasted Vegetable Tamale - cups steamed mixed veggies topped with your favorite salt-free seasoning teaspoon olive oil a squeeze of lime Amy s Bistro Burger medium baked potato with Amy s Salsa, lemon juice or low-fat dressing cups salad drizzled with tablespoon vinegar and teaspoon olive oil cups shredded cabbage tablespoon rice or other vinegar and a splash of hot sauce For an extra 300 calories: include another ½ cup gluten-free cereal at breakfast + ½ cup cottage cheese and ½ cup fruit at snack + ½ ounce cheese on baked potato or burger at lunch. Don t drink your calories! Sodas and fruit juice are loaded with calories.

16 DAY FOURTEEN 3 rice cakes tablespoons almond butter tablespoons all-fruit preserves ½ cup soymilk or % fat milk cups Amy s Organic Cream of Tomato Soup (Light in Sodium or regular) 6 gluten-free crackers cups salad with tablespoon reduced fat dressing small apple or other fruit ounce cashews or other nuts or seeds Amy s Brown Rice and Veggies Bowl (Light in Sodium or regular) -3 cups chopped cabbage, carrots, cucumbers and onions topped with tablespoons of your favorite Amy s Salsa 3 tablespoons plain yogurt DESSERT ½ ½ cup fresh or frozen (defrosted) berries cup plain yogurt For an extra 300 calories: add cup milk or soymilk and ½ cup fruit in the morning + 6 more crackers at lunch + ounce cashews at snack. Use Stevia intead of Nutrasweet. It is a natural, sugar-free sweetener.

17 NUTRITIONAL BREAKDOWNS DAY ONE Calories 80 Protein (gms) 4 Carbohydrates (gms) 59 Fat (gms) 60 Fiber (gms) 4 Sodium (mg) 055 With Lower Sodium DAY FOUR Calories 30 Protein (gms) 77 Carbohydrates (gms) 86 Fat (gms) 33 Fiber (gms) 0 Sodium (mg) 446 With Lower Sodium DAY SEVEN Calories 30 Protein (gms) 40 Carbohydrates (gms) 85 Fat (gms) 49 Fiber (gms) 8 Sodium (mg) 0 With Lower Sodium DAY TEN Calories 577 Protein (gms) 5 Carbohydrates (gms) 9 Fat (gms) 7 Fiber (gms) 35 Sodium (mg) 486 With Lower Sodium DAY THIRTEEN Calories 333 Protein (gms) 54 Carbohydrates (gms) 99 Fat (gms) 39 Fiber (gms) 43 Sodium (mg) 930 With Lower Sodium DAY TWO Calories 43 Protein (gms) 53 Carbohydrates (gms) 00 Fat (gms 44 Fiber (gms) 30 Sodium (mg) 9 With Lower Sodium DAY FIVE Calories 36 Protein (gms) 56 Carbohydrates (gms) 9 Fat (gms) 49 Fiber (gms) 4 Sodium (mg) 450 With Lower Sodium DAY EIGHT Calories 39 Protein (gms) 46 Carbohydrates (gms) 07 Fat (gms) 4 Fiber (gms) 39 Sodium (mg) 70 With Lower Sodium DAY ELEVEN Calories 480 Protein (gms) 65 Carbohydrates (gms) Fat (gms) 48 Fiber (gms) 38 Sodium (mg) 663 With Lower Sodium DAY FOURTEEN Calories 390 Protein (gms) 39 Carbohydrates (gms) 49 Fat (gms) 47 Fiber (gms) 34 Sodium (mg) 4 With Lower Sodium 93 DAY THREE Calories 45 Protein (gms) 59 Carbohydrates (gms) 86 Fat (gms) 34 Fiber (gms) 30 Sodium (mg) 55 With Lower Sodium DAY SIX Calories 478 Protein (gms) 5 Carbohydrates (gms) 8 Fat (gms) 45 Fiber (gms) 3 Sodium (mg) 890 With Lower Sodium DAY NINE Calories 55 Protein (gms) 64 Carbohydrates (gms) 83 Fat (gms) 47 Fiber (gms) 49 Sodium (mg) 007 With Lower Sodium DAY TWELVE Calories 360 Protein (gms) 39 Carbohydrates (gms) Fat (gms) 44 Fiber (gms) 9 Sodium (mg) 86 With Lower Sodium

18 Diet GLUTEN FREE SHOPPING LIST WEEK ONE Items shown reflect purchases for the 500 calorie-per-day Amy s Gluten Free Meal Plan. If you would prefer to make any substitutions, make sure to substitute similar Gluten Free items. To follow the 800 calorie plan, please purchase the additional items at the end of this list. AMY S KITCHEN PRODUCTS Purchase one each of the following unless stated otherwise: Amy s Organic Cream of Rice Bowl (3) Amy s Tofu Scramble Meal Amy s Roasted Vegetable Tamale Amy s Organic Cream of Tomato Soup Amy s Salsa your choice Amy s Brown Rice and Veggie Bowl () Amy s Mexcian Tofu Scramble () Amy s Black Bean Enchilada Whole Meal Amy s Black Bean Vegetable or Lentil Soup Amy s Rice Macaroni and Cheese Amy s Organic Tuscan Bean and Rice Soup Amy s Indian Vegetable Korma Amy s Organic Chili with Vegetables Amy s Shepherd s Pie Amy s Baked Ziti Bowl Amy s Chunky Tomato Bisque Soup Amy s Cheese Enchilada Whole Meal FRUITS & VEGETABLES Purchase locally grown and organic when possible. pint orange juice tangerine (or small orange) package mini carrots 4 cups salad greens peach (canned or fresh) apples 4 cups spinach leaves pears (canned or fresh) bunch of broccoli cucumbers tomatoes lemon medium red onion Cilantro (if desired) cup mixed fruit 3 cups fresh or frozen berries large can pineapple (crushed or cubed) in 00% juice

19 Diet GLUTEN FREE SHOPPING LIST WEEK ONE DAIRY Purchase organic when possible. 4 cups nonfat plain yogurt ( quart) quart % milk or soymilk (if choosing yogurt rather than milk: increase yogurt by cups and decrease milk by cups) ½ ounces grated cheese (Parmesan or Cheddar) ounce string cheese cup lowfat cottage cheese ½ ounce feta cheese ½ ounce reduced fat Monterrey Jack cheese PANTRY ITEMS Almond butter Corn tortillas 3 cups quinoa Gluten-free hot cereal Almonds - slivered or sliced Organic rice cakes (such as Lundberg) Pumpkin seeds Gluten Free crackers or bread Sunflower seeds (such as Mary s Gone Crackers) Olive oil Sesame seeds Balsamic vinegar Cashews Raisins or other small, dried fruit Cinnamon Vanilla extract To follow the 800 calorie plan, please add the following items: ounce (4) almonds ½ cup fruit ½ cup quinoa or other gluten-free cereal cup chili ½ ounce pumpkin seeds ½ cup berries ½ cup cottage cheese ½ cups mixed fruit ½ ounce lowfat cheese 3 cups milk cup salad greens

20 Diet GLUTEN FREE SHOPPING LIST WEEK TWO AMY S KITCHEN PRODUCTS Purchase one each of the below unless stated otherwise: Amy s Organic Cream of Rice Bowl (3) Amy s Chunky Tomato Bisque Soup Amy s Bistro Burger () Amy s Salsa your choice Amy s Garden Vegetable Lasagna Amy s Tofu Scramble () Amy s Santa Fe Enchilada Bowl Amy s Roasted Vegetable Tamale Amy s Light In Sodium Brown Rice & Veggie Bowl () Amy s Shepherd s Pie Amy s Fire Roasted Southwestern Vegetable Soup Amy s Light In Sodium Lentil Soup Amy s Teriyaki Bowl Amy s Refried Black Beans Amy s Baked Ziti Kids Meal Amy s Organic Cream of Tomato Soup FRUITS & VEGETABLES Purchase locally grown and organic when possible. tangerine (or small orange) package mini carrots 6 cups salad greens peach (canned or fresh) 4 apples pears (canned or fresh) bunch celery cucumbers bunch of broccoli green onions cup fresh or frozen mixed veggies lemon 4 cups baby spinach leaves lime medium baked potato 3 cups shredded cabbage garlic clove Chopped fresh parsley or ½ cup chopped spinach ½ cups frozen Asian vegetable mix (without sauce) 3 cups fresh or frozen berries large can pineapple (crushed or cubed) cup mixed fruit 4 ounces orange juice

21 Diet GLUTEN FREE SHOPPING LIST WEEK TWO DAIRY Purchase organic when possible. 4 cups nonfat plain yogurt ( quart) quart % milk or soymilk (if choosing yogurt rather than milk: increase yogurt by cups and decrease milk by cups) ½ ounce grated cheese (Parmesan or Cheddar) teaspoons grated parmesan cheese ounce string cheese 3/4 cup lowfat cottage cheese Frozen fruit bars ADDITIONAL PANTRY ITEMS If you have already purchased pantry items for Week One, only a few additional items need to be purchased. All other items come in large quantities and can be used again for Week Two. Hot sauce Salt-free seasoning blend Sesame Oil Rice Vinegar No sugar added jam/all fruit perserves (such as Cascadian Farms, Kozlowski) To follow the 800 calorie plan, please add the following items: ounce (4) almonds ½ cup berries ½ cup cottage cheese ½ cups mixed fruit 3 ounces lowfat cheese ½ cup fruit 4 cups milk cup yogurt

22 NOTES

23 NOTES

24 WHY BUY AMY S? It s delicious and tastes homemade! Amy s food tastes good because it s made from the kind of real food ingredients that people use in their own kitchens... no additives, no MSG, no preservatives, no GMOs and no trans fats. Each burrito and enchilada is hand-rolled, every pizza crust is hand-stretched and topped, and our ingredients are carefully placed in each entrée. IT S MADE FROM ORGANIC INGREDIENTS. Fruits, vegetables and grains are grown organically, the way nature intended food to grow, without the use of insecticides and other harmful chemicals. EVERYTHING IS VEGETARIAN. No meat, fish, shellfish, poultry, eggs or peanuts are ever used in any Amy s products. Dairy cheeses are made with pasteurized rbst hormone-free milk and do not contain animal enzymes or animal rennet. SPECIAL DIET? NO PROBLEM. Amy s makes several products for people with dietary restrictions. Many of our customers follow special diets, whether allergy-related or simply to live a healthier lifestyle. Please visit us at for a complete list of products. LET OUR CUSTOMERS TELL YOU! We get such wonderful letters! Read some of our many letters from satisfied customers on our website or simply try a delicious Amy s meal for yourself. Amy s is available in natural foods and grocery stores, supermarkets and selected warehouse and club stores throughout the United States, Canada, Mexico and abroad. AMY S KITCHEN, INC. P.O. Box 4759, Petaluma, CA Join the conversation on Facebook!