Amy's Kitchen - Diet Plan

Week One

Items shown reflect purchases for the 1500 calorie plan. This shopping list reflects items listed in the Amy’s Meal Plan. If you would prefer to make any substitutions, please do so by consulting the list of alternative food options. Make sure to substitute similar items (such as a different burrito). To follow the 1800 calorie plan, please purchase the additional items at the end of this list.

AMY’S KITCHEN PRODUCTS
Purchase one each of the below 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 (2)
• Amy’s Tofu Rancheros (2)
• 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 Mea

FRUITS & VEGETABLES
Purchase locally grown and organic when possible.

• 1 pint orange juice
• 1 package mini carrots
• 1 peach (canned or fresh)
• 4 cups spinach leaves
• 1 bunch of broccoli
• 2 tomatoes
• 1 medium red onion
• 1 cup mixed fruit
• 1 large can pineapple (crushed or cubed)
in 100% juice

• 1 tangerine (or small orange)
• 14 cups salad greens
• 2 apples
• 2 pears (canned or fresh)
• 2 cucumbers
• 1 lemon
• Cilantro (if desired)
• 3 cups fresh or frozen berries

DAIRY & GRAINS
Purchase organic when possible.

• 4 cups nonfat plain yogurt (1 quart)
• 1 quart 1% milk or soymilk
(if choosing yogurt rather than milk: increase
yogurt by 2 cups and decrease milk by 2 cups)
• 1½ ounces grated cheese (Parmesan or Cheddar)
• 1 ounce string cheese
• 1 cup lowfat cottage cheese
• ½ ounce feta cheese
• ½ ounce reduced fat Monterrey Jack cheese

• Corn tortillas
• Organic rice cakes
(such as Lundberg)
• Gluten-Free crackers or bread such as Mary Gone Crackers
and Alvarado St. Bakery)
• 3 cups quinoa
• Gluten-free bread
• Gluten-free hot cereal

PANTRY ITEMS
• Almond butter
• Pumpkin seeds
• Olive oil
• Balsamic vinegar
• Raisins or other small, dried fruit
• Vanilla extract
• Almonds - slivered or sliced
• Sunflower seeds
• Sesame seeds
• Cashews
• Cinnamon

A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:

• 1 ounce (24) almonds
• ½ cup quinoa or other gluten-free cereal
• 1/2 ounce pumpkin seeds
• 1/2 cup cottage cheese
• 11/2 ounce lowfat cheese
• 1 cup salad greens

• ½ cup fruit
• 1 cup chili
• 1/2 cup berries
• 11/2 cups mixed fruit
• 3 cups milk

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 (2)
• Amy’s Salsa – your choice
• Amy’s Garden Vegetable Lasagna
• Amy’s Tofu Scramble (2)
• Amy’s Santa Fe Enchilada Bowl
• Amy’s Light In Sodium Brown Rice & Veggie Bowl (2)
• 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 Roasted Vegetable Tamale
• 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.

• 1 tangerine (or small orange)
• 16 cups salad greens
• 4 apples
• 1 bunch celery
• Chopped fresh parsley or ½ cup chopped spinach
• 1 cup fresh or frozen mixed veggies
• 1 lemon
• 4 cups baby spinach leaves
• 3 cups shredded cabbage
• 1½ cups frozen Asian vegetable mix (without sauce)
• 3 cups fresh or frozen berries
• 1 large can pineapple (crushed or cubed)
• 1 cup mixed fruit
• 4 ounces orange juice

• 1 package mini carrots
• 1 peach (canned or fresh)
• 2 pears (canned or fresh)
• 2 cucumbers
• green onions
• 1 bunch of broccoli
• 1 lime
• 1 medium baked potato
• garlic clove

DAIRY
Purchase organic when possible.

• 4 cups nonfat plain yogurt (1 quart)
• 1 quart 1% milk or soymilk
(if choosing yogurt rather than milk: increase
yogurt by 2 cups and decrease milk by 2 cups)
• ½ ounce grated cheese (parmesan or cheddar)
• 2 teaspoons grated parmesan cheese
• 1 ounce string cheese
• ½ cup lowfat cottage cheese
• Frozen fruit bars

• Large tortillas - brown rice or corn
• Organic rice cakes
(such as Lundberg)
• Gluten-Free crackers or bread such as Mary Gone Crackers
and Alvarado St. Bakery)
• Gluten-free bread
• Gluten-free hot cereal

ADDITIONAL PANTRY ITEMS
If you have already purchased pantry items for Week 1, only a few additional items need to be
purchased. All other items come in large quantities and can be used again for Week 2.

• Hot sauce
• Salt-free seasoning blend
• Sesame Oil
• Rice Vinegar
• No sugar added jam/all fruit perserves (such as Cascadian Farms, Kozlowski)

A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:

• 1 ounce (24) almonds
• ½ cup berries
• ½ cup cottage cheese
• 1½ cups mixed fruit
• 3 ounces lowfat cheese
• ½ cup fruit
• 4 cups milk
• 1 cup yogurt

- Introduction
- Shopping List

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 Gluten Free Diet Plan in PDF format.
	+ Week 1 + Week 2 + Shopping List + Nutritional Info

"I have sampled everything from your Tasty Lasagna to your Satisfying Brown Rice and Vegetable Bowl and everything in between. I want to thank everyone at Amy's for creating such an approachable line of delicious and nutritious foods"
>> Charlie