Weekday Recipe Ideas For Breakfast, Lunch, And Dinner On A Lectin-free Diet

With spring just around the corner, what better way to put the spring back into your step than by preparing some lectin-free meals?

We’ve created a simple, GundryMD-approved meal plan for a single day so you can eat delicious food while supporting your health. All three meals are designed to be made quickly and efficiently.

Breakfast: Puffed Millet Cereal, Homemade Almond Milk, And Pasture-Raised Eggs

Puffed Millet Cereal with Hemp Hearts

Ingredients:

• 1 bowl of Arrowhead Mills natural puffed millet cereal
• 1 tsp of organic hemp hearts
• Homemade (blanched) almond milk (see recipe below)

Mashed Eggs

Ingredients:

• 2 pasture-raised boiled eggs, mashed
• 1½ Tbsp avocado mayonnaise (to mix into the eggs)

Homemade Almond Milk

Ingredients:

• 1 cup almonds (raw and unpasteurized, if possible)
• 4 cups filtered water
• 1 tsp organic vanilla extract
• 1 tsp cinnamon
• 2 dates

Instructions:

1. Soak nuts overnight (to help remove lectins).
2. Discard the soaking water, rinse almonds well, and remove the skins.
3. In a high-speed blender, add nuts and 4 cups of water and blend on the highest setting for 1 minute.
4. In a large mixing bowl, strain the milk to remove the pulp.
5. Pour strained milk back into blender.
6. Add the dates, vanilla extract, and cinnamon; blend again for 20 seconds.

Lunch: Alaskan Wild Salmon, Cabbage Salad, Roasted Kohlrabi “Fries,” And Fresh Avocado

Alaskan Wild Salmon

Ingredients:

• 2 fillets of wild salmon
• 1 Tbsp olive oil
• Sea salt and pepper to taste

Instructions:

1. Preheat oven to 350°F.
2. Line a baking sheet with aluminum foil or parchment paper.
3. Place salmon on baking sheet and drizzle with olive oil, salt, and pepper.
4. Bake for 15-20 minutes or until tender on the inside.

Cabbage Salad

Ingredients:

• 1½ cups raw red cabbage
• 2 Tbsp olive oil
• 1 Tbsp rice vinegar
• Trader Joe’s “Everything But The Bagel” seasoning (to taste)

Instructions:

1. Break apart the cabbage into small pieces.
2. Dress with olive oil, rice vinegar, and spice mix.

Roasted Kohlrabi “Fries”

Ingredients:

• 3-4 kohlrabi bulbs (stem, greens, and thick outer husk removed; set aside the greens to use for a soup or a smoothie)
• 1 Tbsp olive oil
• 1 tsp sweet paprika
• ½ tsp garlic powder
• Dash of salt

Instructions:

1. Preheat oven to 350°F.
2. Line a baking sheet with aluminum foil or parchment paper.
3. Slice the raw kohlrabi bulbs into French-fry sized wedges.
4. In a medium bowl, add in the oil and spices. Mix well.
5. Add the kohlrabi, making sure they are well coated.
6. Bake for 15-20 minutes until soft and slightly darkened on the outside, flipping over the wedges halfway through.

Serve all sides on a plate, adding half an avocado, with olive oil and garlic powder.

Dinner: Kelp Noodles, Shredded Carrots, Roasted Asparagus, And Steamed Broccoli

Kelp Noodles

Ingredients:

• 1 pack of kelp noodles
• 3 Tbsp blanched almond butter
• 1½ Tbsp rice vinegar
• 3 tsp coconut aminos
• ½ Tbsp nutritional yeast
• ½ tsp garlic powder
• ¼ tsp ginger powder or fresh shredded ginger
• Monkfruit or Stevia (or another compliant sweetener of choice) to taste

Instructions:

• Rinse and dry the kelp noodles.
• In a small mixing bowl, combine all ingredients (except kelp) and mix well.
• Mix the sauce with the kelp noodles.

Shredded Raw Carrots With Homemade Dressing

Ingredients:

• 2 medium to large raw carrots, washed well
• Slice of lemon, squeezed
• Olive oil and salt to taste

Instructions:

1. Shred carrots.
2. Dress with fresh-squeezed lemon juice, olive oil, and salt.

Oven-Roasted Asparagus

Ingredients:

• 1 pack of asparagus, washed well
• 1 tsp olive oil
• Himalayan pink salt (or sea salt) to taste

Instructions:

1. Preheat oven to 350°F.
2. Line a baking sheet with aluminum foil or parchment paper.
3. Mix the oil and salt and brush onto the asparagus.
4. Bake for 15 minutes or until soft.

Steamed Broccoli

Ingredients:

• 5 small to medium broccoli florets
• Slice of lemon, squeezed
• Olive oil and salt to taste

Instructions:

1. Steam the broccoli for 5 minutes, remove and chop into smaller pieces.
2. Drizzle with fresh-squeezed lemon juice, olive oil, and salt.

Why not cook these all in one evening? Then you can grab and go the next day.

**Recipes were submitted by GundryMD fan Michael Tanenbaum and have not been tested by the GundryMD team.