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Amy's Kitchen
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Amy's Diet Plan
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Amy's Diet Plan
No Gluten Added = No Gluten Ingredients Added

Breakfast
2 Amy’s Apple Toaster Pops
8 ounces 1% milk or soymilk OR
1 cup nonfat yogurt

Lunch
Amy's Diet Plan1 cup Amy’s Organic Medium Chili with Vegetables No Gluten Added
2 small corn tortillas
1/2 ounce reduced fat Monterey Jack cheese
1 or more cups green salad of your choice
2 teaspoons light dressing

To make quesadilla: Grate cheese and place half on one half of each
tortilla. Fold over tortillas to form a quesadilla. Place quesadillas on a plate and wrap with paper towels. Microwave for 1 minute or until cheese has melted. Serve with chili.

Snack
1/3 cup Snack Mix (see Day One)

Dinner
Amy's Diet PlanAmy’s Stuffed Pasta Shells Bowl
2 cups green salad
1/2 ounce feta cheese
1/4 cup each cucumbers and tomato

For the salad dressing:
1 1/2 teaspoons olive oil
1 teaspoon vinegar

Dessert
1 cup frozen berries, defrosted

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Need A Little More?
For an extra 300 calories: add 1 cup chili at lunch + 1/2 ounce cheese at lunch + 1 cup milk or nonfat yogurt at snack.

Daily Tip
Drink water often! Dehydration slows down your metabolism.

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- Introduction
- Shopping List
- Substitutions
- Conclusion

Daily Planner:

Day 1
Day 2
Day 3
Day 4
Day 5
Day 6
Day 7

Day 8
Day 9
Day 10
Day 11
Day 12
Day 13
Day 14

Download and Print

Click the links below to download Amy's Diet Plan in PDF format.

Download Amy's Diet Plan PDF

+ Week 1
+ Week 2
+ Substitutions
+ Shopping List

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Click here for the Gluten Free Diet Plan

Click here for the Vegan Diet Plan

Amy's Kitchen

Tortilla Casserole Bowl

This casserole is based on a popular Mexican dish called Chilaquiles.  One of Amy’s chefs (whose family had owned a Mexican restaurant in San Francisco) was familiar with the dish and adapted it to suit Amy’s standards...organic ingredients, fewer “hot” spices, and less fat. The result is delicious and might remind you of a bowl of “nachos” made with organic baked corn chips and melted cheddar and jack cheeses. On the side are delicately seasoned slow-cooked black beans, making this gluten free meal in a bowl thoroughly satisfying. Gluten free.
>> Click here!