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GLUTEN FREE
Diet Plan
GLUTEN FREE
Enjoy Amys
Gluten Free Diet Plan
and discover a healthy
new you!
Diet Plan
GLUTEN FREE
Diet Plan
GLUTEN FREE
Many of our customers have said that they have lost weight eating Amys...
either on their own or with a well-known weight plan such as E-Diets,
Good Housekeeping, Jorge Cruise* or Weight Watchers that recommend Amys.
So, we got to thinking: Wouldnt it be great if we had our own Diet Plan?
With the help of Sonoma County dietician, Jill Nussinow, we created The Amys Diet.
Amys has always been sensitive to the needs and concerns of our customers; thats
why we have developed The Amys Gluten Free Diet, for those who perfer or need
to live gluten free.
We offer a two-week plan where you eat Amys gluten free meals 2-3 times a day,
plus lots of fruits and veggies. Its fun, easy to follow, and you can expect to lose two
pounds a week (some people lose more). There is a 1500-calorie and 1800-calorie option both far below the average American diet of 2200-2700 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 Amys Gluten Free Diet on the road to a healthier new you!
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
DAY ONE
Amys Tofu Scramble
1 tangerine
1
cup tea or other no-calorie
beverage
1/2
ounce almonds
tablespoons raisins
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
1/2
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
DAY TWO
Amys Organic Cream of Rice Bowl or
11/2 cups of your favorite gluten-free hot cereal
1/2 cup 1% milk or soymilk
1/2 teaspoon cinnamon
SNACK
1 apple
1
ounce string cheese
LUNCH
SNACK
1
1/2
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
small pear
cup plain yogurt with a splash of vanilla extract
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
DAY THREE
Amys Mexcian Tofu Scramble
4 ounces orange juice
SNACK
1
2
4
DINNER
1
2
2
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
DAY FOUR
Amys Organic Cream of Rice Bowl or
11/2 cups of your favorite gluten-free hot cereal
1 cup plain lowfat or nonfat yogurt with
1 small pear or cup canned pears in juice
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
DAY FIVE
Amys Mexcian Tofu Scramble
1/2 cup pineapple
1 cup 1% milk, soymilk or yogurt
(this can also be blended into a smoothie
drain pineapple before blending)
1/2
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
DAY SIX
Amys Organic Cream of Rice Bowl or
11/2 tablespoons raisins + 1 teaspoon cinnamon
1 apple
1 slice gluten-free bread, toasted
1 cup 1% fat milk, lowfat soymilk or yogurt
1
1/2
2
2
1/2
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
SNACK
DINNER
DAY SEVEN
1
1
1/2
2
2
2
1
4
1/2
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
DAY EIGHT
Amys Organic Cream of Rice Bowl or
1 cups of your favorite gluten-free hot cereal
teaspoon cinnamon
2
tablespoons raisins (or other dried fruit of your choice)
1 small apple, grated or eaten whole
1
cup 1% fat milk or soy milk
SNACK
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
3/4
ounce almonds
tablespoons raisins
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
DAY NINE
Amys Tofu Scramble
2
tablespoons of your favorite Amys Salsa, if desired
cup sliced peaches, pears or 1 apple
1
cup 1 % fat milk or soymilk
SNACK
1 orange
1
tablespoon cashews
LUNCH
SNACK
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
DAY TEN
1
1
2
SNACK
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
1
1
6
2
Diet Plan
GLUTEN FREE
BREAKFAST
LUNCH
DINNER
DESSERT
DAY ELEVEN
Amys Tofu Scramble
4 ounces orange juice
Fruit smoothie
Blend:
1 cup milk or plain yogurt
cup frozen fruit and ice
(Or just have yogurt and fruit)
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
DAY TWELVE
Amys Organic Cream of Rice Bowl or
1 cups of your favorite gluten-free hot cereal
cup sliced fresh or frozen strawberries
3
tablespoons sliced almonds or other nuts
cup 1% fat milk or soymilk
LUNCH
2
2
SNACK
6
1
gluten-free crackers
small apple
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
DAY THIRTEEN
Amys Organic Cream of Rice Bowl or
1 cups of your favorite gluten-free hot cereal
1 small apple grated into it
1 teaspoon cinnamon
1 8 ounce glass of 1% fat milk or soymilk
SNACK
LUNCH
1
1
3
1
1
DINNER
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
BREAKFAST
DAY FOURTEEN
3
2
2
rice cakes
tablespoons almond butter
tablespoons all-fruit preserves
cup soymilk or 1% fat milk
LUNCH
SNACK
1
1
DINNER
DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________
Diet Plan
GLUTEN FREE
NUTRITIONAL
BREAKDOWNS
DAY ONE
DAY TWO
DAY THREE
DAY FOUR
DAY FIVE
DAY SIX
DAY SEVEN
DAY EIGHT
DAY NINE
DAY TEN
DAY ELEVEN
DAY TWELVE
DAY THIRTEEN
DAY FOURTEEN
Calories
1280
Protein (gms)
41
Carbohydrates (gms) 159
Fat (gms)
60
24
Fiber (gms)
Sodium (mg)
2055
With Lower Sodium
Calories
1320
Protein (gms)
77
Carbohydrates (gms) 186
Fat (gms)
33
Fiber (gms)
20
Sodium (mg)
2446
With Lower Sodium
Calories
1310
40
Protein (gms)
Carbohydrates (gms) 185
Fat (gms)
49
28
Fiber (gms)
Sodium (mg)
2220
With Lower Sodium
Calories
1577
Protein (gms)
51
Carbohydrates (gms) 229
Fat (gms)
72
Fiber (gms)
35
Sodium (mg)
2486
With Lower Sodium
Calories
1333
Protein (gms)
54
Carbohydrates (gms) 199
Fat (gms)
39
Fiber (gms)
43
1930
Sodium (mg)
With Lower Sodium
Calories
1423
Protein (gms)
53
Carbohydrates (gms) 200
Fat (gms
44
30
Fiber (gms)
Sodium (mg)
2922
With Lower Sodium 2222
Calories
1326
Protein (gms)
56
Carbohydrates (gms) 191
Fat (gms)
49
Fiber (gms)
24
Sodium (mg)
2450
With Lower Sodium
Calories
1392
46
Protein (gms)
Carbohydrates (gms) 207
Fat (gms)
41
39
Fiber (gms)
Sodium (mg)
2720
With Lower Sodium
Calories
1480
Protein (gms)
65
Carbohydrates (gms) 221
Fat (gms)
48
Fiber (gms)
38
Sodium (mg)
2663
With Lower Sodium
Calories
1390
Protein (gms)
39
Carbohydrates (gms) 249
Fat (gms)
47
Fiber (gms)
34
2242
Sodium (mg)
With Lower Sodium 2932
Calories
1415
Protein (gms)
59
Carbohydrates (gms) 186
Fat (gms)
34
30
Fiber (gms)
Sodium (mg)
2551
With Lower Sodium
Calories
1478
Protein (gms)
51
Carbohydrates (gms) 228
Fat (gms)
45
Fiber (gms)
31
Sodium (mg)
1890
With Lower Sodium
Calories
1525
64
Protein (gms)
Carbohydrates (gms) 183
Fat (gms)
47
49
Fiber (gms)
Sodium (mg)
2007
With Lower Sodium
Calories
1360
Protein (gms)
39
Carbohydrates (gms) 212
Fat (gms)
44
Fiber (gms)
29
Sodium (mg)
1816
With Lower Sodium
Diet
Diet Plan
GLUTEN
GLUTEN FREE
FREE
SHOPPING LIST
WEEK ONE
Items shown reflect purchases for the 1500 calorie-per-day Amys Gluten Free Meal Plan.
If you would prefer to make any substitutions, make sure to substitute similar Gluten Free
items. To follow the 1800 calorie plan, please purchase the additional items at the end of
this list.
Diet
Diet Plan
GLUTEN
GLUTEN FREE
FREE
SHOPPING LIST
WEEK ONE
DAIRY
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 Marys Gone Crackers)
Olive oil
Sesame seeds
Balsamic vinegar
Cashews
Raisins or other small, dried fruit
Cinnamon
Vanilla extract
A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:
Diet
Diet Plan
GLUTEN
GLUTEN FREE
FREE
SHOPPING LIST
WEEK TWO
Diet
Diet Plan
GLUTEN
GLUTEN FREE
FREE
SHOPPING LIST
WEEK TWO
DAIRY
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)
A LITTLE MORE?
To follow the 1800 calorie plan, please add the following items:
Diet Plan
GLUTEN FREE
NOTES
Diet Plan
GLUTEN FREE
NOTES
Diet Plan
GLUTEN FREE
EVERYTHING IS VEGETARIAN.
No meat, fish, shellfish, poultry, eggs or peanuts are ever used in any Amys
products. Dairy cheeses are made with pasteurized rBST hormone-free milk
and do not contain animal enzymes or animal rennet.