Gluten, Dairy, Sugar Free Diet Journal – 3 Meals & Snacks Plan

Gluten, Dairy, Sugar Free Diet Journal – 3 Meals & Snacks Plan

I “counted” till one month, but from now on I will entitle my articles a little bit different. Therefore, below I will tell you “how things went” from my last article and also leave it to you a great meal plan with 3 dishes and some snacks. For those of you who haven’t read my previous articles too, here you can find them.


How things have been since my last article

The last material was “Diet Journal – 1 month” but since then a lot happened. I went home, had some unexpected events, and had a family event – long story short – I didn’t keep the diet anymore.

I am not proud of it, not at all, but I have to be honest with you, my readers. We are humans, we have ups and downs and this also applies in dieting too.

Now I am back in Timisoara and – hopefully – back on track. I had some friends visiting me here, we were enjoying this beautiful town, even had dinner at The Scotland Yard Pub – so, enough with the lust, let’s diet again.

In terms of “how I felt during this time”, regarding endometriosis I had a weird episode after my period – with pains in the lower right side – don’t know if it was my minor inguinal hernia or the ovary, but it went away in several days.

Yet, one of the things I (again) learnt during this last month is that no one is “completely healthy, completely happy, and completely ok” and that everything can turn around at 180 degrees in just one instance. 

This is not a wise thing to say, actually is pretty sad giving the circumstances, but yet, what I wanted to say is that we have to do what we can. Each and every day. And this should be enough.

Now enough with the talking, let me show what I have eaten healthy during the last week.

Carrot, apple and walnuts for breakfast

I am crazy about this simple, delicious and healthy breakfast. You just need to grate a carrot, an apple (with the peel) and sprinkle some walnuts - ground or not, as you wish.

Sometimes, when I am very hungry, I also add some good quality olives and some stripes of red bell pepper.

Vegetable Soup and Mushroom Food for Lunch (and Dinner)

I haven’t had soup for a while so I cooked a simple, but soothing vegetable soup.

For this you need 1 carrot, ½ red bell pepper, ½ yellow pepper, ½ celery root, ½ parsnip root, ½ parsley root (optional), 1 tablespoon of olive oil, 1 tablespoon of brown rice (optional), 3 tomatoes or/and homemade tomato juice, 1 small potato, ¼ zucchini (optional), to sour the soup: lemon juice or more tomato juice, parsley to sprinkle.

You put a pot with water to boil (for all the above, like 2 litres – half of a big pot, in my case, but don’t you worry as you can add boiled water over, afterwards, if the vegetables “absorb” most of the water).

When the water reaches the boiling point, add the vegetables, washed and cut in cubes or as you wish: carrot – half cut, half grated, the celery root, the parsnip root, the parsley root, the potato, the tablespoon of brown rice and the olive oil.

Mix in the soup, cover it and let it boil.

In the meantime, peel and cut into cubes the tomatoes and the zucchini. These have to be added in the soup after all the vegetables are almost done.

When “the time has come”, add them in the soup too, and also add some tomato juice as this gives it an extra flavour.

Mix it, and leave it 5-10 more minutes.

Sprinkle over the chopped parsley, turn off the heat and cover it.

Serve with polenta, my gluten free replacement for bread. Here you can find the recipe.

My second dish was mushroom food. I found some beautiful mushrooms at the market and I couldn’t help to buy them so I cooked a delicious mushroom food.

For it, you need, 4-5 big mushrooms, 1 bell pepper, ½ carrot (optional), 1-2 garlic cloves, tomato sauce or 2 tomatoes, 1 tablespoon of olive oil, some cold water, and parsley.
I washed and peeled the mushrooms, cut into 4 and put them in a pan with a little bit of olive oil and a little bit of cold water (not too much). I covered the pan. After a while, I added the bell pepper cut into cubes, the carrot – grated and cut, and the finely chopped garlic. I mixed it and leave it to boil.

When everything was almost done, I added the tomato juice and the tomatoes – peeled and cut, left it 5 more minutes, added the chopped parsley, covered it and turned off the heat.

I had the same dishes for “ a not so late dinner” due to the fact mushrooms can be a little bit hard to digest, but when having dinner at 06:00 p.m or 07:00 p.m I think it is ok. Yet, if you don't want to eat the same thing, below you have another alternative for dinner.

Gluten free pancakes or sweet potato with walnuts for dessert

For dessert, or just the snack during the day, I suggest you two delicious treats: gluten free pancakes and baked sweet potato with walnuts.

The disadvantage of the first one is that it is done with a mix gluten free flour from Bauckhof brand (the same brand I buy from the oatmeal).

I don’t know if you can find it in your country but this product contains corn starch, rice flour, millet flour, and thickener agent - all ingredients from organic farming.

For making these pancakes you just need 1 egg/banana, sparkling water, coconut milk (just a little bit for flavour – optional) and this type of flour.

Add these, mix and add flour in order for the composition to resemble the one of classic pancakes at texture. 

Cook the same way and enjoy them with plum jam and walnuts.

If you don’t find this type of flour, another dessert option would be a baked sweet potato enjoyed with roasted walnuts – grounded or not. It’s delicious!

Rice pasta with tomato sauce and grated cashew cheese – another option for dinner

If you don’t like eating the same thing at lunch and dinner, here’s another variant for dinner: rice pasta with tomato sauce (add also some minced garlic) and grated cashew cheese (or any other vegan cheese) over it.

This was my healthy menu, vegan menu this time, you should try too.


Let’s hope I will have time and energy to stick to this diet as I truly believe it is the best one for my health. 

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Author Marina Rasnoveanu Marina's articles Marina Rasnoveanu

Editor, Endometriosis patient, but very well now thanks to my doctor and my way of living. I am passionate about health & healthy living, writing and researching a lot in the past years on these topics. Here I will write articles, recipes, interviews, studies and all sorts of materials about dieting, endometriosis and health.