Full Day of Eating for Fat Loss. Gluten Free Edition.

Hello and welcome to our latest Full Day of Eating Recipe pack.

This week, we have a new edition concentrating on Gluten Free options.

So, let's dive right in and start with meal number 1.

Breakfast - Gluten Free Baked Egg, Spinach, Ricotta & Basil with Parmesan Cheese.

Here’s a gluten-free baked eggs, spinach, ricotta, and basil breakfast recipe for you:

Ingredients:

• 4 large eggs

• 2 cups fresh spinach, chopped

• 1/2 cup ricotta cheese

• 1/4 cup fresh basil, chopped

• Salt and pepper to taste

Method:

1. Preheat your oven to 375°F (190°C).

2. In a skillet, sauté the chopped spinach until wilted. Remove excess moisture.

3. In a bowl, mix together the sautéed spinach, ricotta, and fresh basil. Season with salt and pepper.

4. Grease individual baking dishes or a larger baking dish.

5. Spoon the spinach and ricotta mixture into the dishes, creating wells for the eggs.

6. Crack an egg into each well.

7. Bake in the preheated oven for about 15-20 minutes or until the egg whites are set but the yolks are still runny.

8. Garnish with additional basil before serving.

Macro and Micronutrient Breakdown (approximate per serving):

• Calories: 250

• Protein: 17g

• Carbohydrates: 5g

• Fat: 18g

• Fiber: 2g

• Vitamin A: 80% DV

• Vitamin C: 20% DV

• Calcium: 20% DV

• Iron: 15% DV

Enjoy your nutritious gluten-free breakfast!

Snack 1 - Hummus & Carrot Sticks.

Here’s a simple recipe for gluten and oil-free hummus with raw carrot sticks:

Hummus:

Ingredients:

• 1 can (15 oz) chickpeas, drained and rinsed

• 2 cloves garlic, minced

• 3 tablespoons tahini

• 1 teaspoon cumin

• 1/2 teaspoon paprika

• Juice of 1 lemon

• Salt to taste

• Water (for desired consistency)

Method:

1. In a food processor, combine chickpeas, garlic, tahini, cumin, paprika, and lemon juice.

2. Process until smooth, adding water as needed for desired consistency.

3. Add salt to taste and blend again.

Carrot Sticks:

Ingredients:

• Fresh carrots, washed and peeled

Method:

1. Cut carrots into sticks.

Macro and Micronutrient Breakdown (per serving, approx.):

• Calories: 150

• Protein: 6g

• Carbohydrates: 20g

• Fiber: 5g

• Fat: 6g

• Vitamin A: 210% DV

• Vitamin C: 15% DV

• Iron: 8% DV

Adjust quantities based on your dietary needs and preferences. Enjoy your healthy snack!

Lunch - Gluten Free, Beef Burrito.

Here’s a simple and healthy gluten-free beef burrito recipe:

Ingredients:

• 1 lb lean ground beef

• 1 cup cooked quinoa

• 1 cup black beans, drained and rinsed

• 1 cup diced tomatoes

• 1 cup shredded lettuce

• 1/2 cup diced bell peppers

• 1/4 cup diced red onion

• 1 clove garlic, minced

• 1 teaspoon cumin

• 1 teaspoon chili powder

• Salt and pepper to taste

• 4 gluten-free tortillas

Method:

1. In a skillet over medium heat, cook the ground beef until browned. Drain excess fat.

2. Add garlic, cumin, chili powder, salt, and pepper. Stir until well combined.

3. Add black beans, diced tomatoes, bell peppers, and red onion. Cook for another 5 minutes.

4. Stir in the cooked quinoa and cook for an additional 2-3 minutes.

5. Warm the gluten-free tortillas in a separate pan or microwave.

6. Assemble the burritos by placing a portion of the beef mixture onto each tortilla.

7. Top with shredded lettuce and any optional toppings you prefer.

8. Fold the sides of the tortilla over the filling and roll it up to create the burrito.

Macronutrient Breakdown (per serving, assuming 4 servings):

• Calories: ~450

• Protein: ~30g

• Carbohydrates: ~45g

• Fat: ~15g

• Fiber: ~10g

Micronutrient Breakdown (approximate values):

• Vitamin A: 40% DV

• Vitamin C: 70% DV

• Calcium: 10% DV

• Iron: 25% DV

Remember that these values are estimated and can vary based on specific ingredients and portion sizes. Adjustments can be made based on individual dietary needs. Enjoy your healthy gluten-free beef burritos!

Snack 2 - A Banana.

Just a simple banana. Buy from a shop, peel, eat and enjoy.

Dinner - Gluten Free Butter Meatballs & Zoodles with Parmesan.

Here's a gluten-free recipe for garlic butter meatballs and zoodles with lime and Parmesan.

Ingredients:

• 1 pound ground meat (beef, turkey, or chicken)

• 1/2 cup almond flour

• 2 cloves garlic, minced

• 1 egg

• Salt and pepper to taste

• 2 tablespoons butter

• 4 medium zucchinis, spiralized into zoodles

• Juice of 1 lime

• 1/4 cup grated Parmesan cheese

• Fresh parsley for garnish

Shopping List:

• Ground meat

• Almond flour

• Garlic

• Eggs

• Butter

• Zucchinis

• Lime

• Parmesan cheese

• Fresh parsley

Method:

1. Preheat the oven to 400°F (200°C).

2. In a bowl, combine ground meat, almond flour, minced garlic, egg, salt, and pepper. Form mixture into meatballs.

3. Place meatballs on a baking sheet and bake for 20-25 minutes or until cooked through.

4. In a skillet, melt butter over medium heat. Add zoodles and sauté for 3-5 minutes until tender.

5. Add lime juice to the zoodles and toss to combine.

6. Place the cooked meatballs on top of the zoodles, sprinkle with Parmesan cheese, and garnish with fresh parsley.

Nutrient Breakdown (per serving, assuming 4 servings):

• Calories: ~450 kcal

• Protein: ~30g

• Fat: ~30g

• Carbohydrates: ~12g

• Fiber: ~4g

• Vitamin C: ~30mg

• Calcium: ~200mg

• Iron: ~4mg

Adjust portions based on your dietary needs, and enjoy your healthy gluten-free meal!

So, there we have it. Our first edition of our Gluten Free full day of eating for fat loss.

Hope you enjoy and happy cooking.

Craig Mills.

Evolution Fitness.