THE
25 Day Reset
Protocol
Week 2: Peace out Gluten
Real Food Real Results Real Health
Reminders Food OfferingsFound at The Gaslight Grill & offered at all Club restaurants Available: Tuesday-Thursday & Sunday: 11:00am – 9:00pm Friday- Saturday: 11:00am – 10:00pm Mocktail OfferingsOffered & available at The 1947 The Post Market OfferingsEnjoy a wide selection of hot herbal teas Green tea available while weening off coffee
Fitness OfferingsAs part of The 25 Day Reset, you have the exclusive perk of receiving discounts on personal training sessions and massages. Schedule online as you normally would and during your session make sure to let your trainer or masseuse know your part of the Reset. This perk is unlimited but only available during the 25 days of the rest- September 28October 22
Food Guidelines, Week 2 Week 2: Peace Out Gluten But I’m not gluten sensitive?! If you've never noticed a negative response to gluten, you’re probably wondering why eliminating it is important for you. The answer is simple: To observe and learn more about your body. Gluten is widely regarded as one of the top inflammatory foods in our modern diet; so, by removing it you’re giving yourself an opportunity to observe how your body feels and functions without gluten. The results might surprise you as gluten has an insidious way of impacting several systems within the body. Be sure to pay attention to your digestion, bloating, energy, cravings, and simply how you feel after meals. Certain symptoms caused by gluten aren't always immediately noticeable, but gluten could still be contributing to low-grade inflammation and digestive stress extending far beyond the gut. For some, gluten can cause digestive symptoms like bloating, gas, abdominal discomfort or reflux; for others, the effects may be less obvious, showing up as brain fog, fatigue, joint aches, headaches, skin issues, or difficulty recovering from exercise. Another important reason for eliminating gluten? Many gluten-containing foods are highly processed and often replace nutrient-dense foods in your diet. By removing gluten, you’ll naturally shift toward eating more wholesome and healthy foods.
Gluten- A family of storage proteins that form an elastic network when mixed with water, essential for the texture of bread, pasta, and other grains. This network traps gas during baking, allowing dough to rise and giving baked goods a chewy, stretchy quality
This week, you are eliminating all gluten and continuing to eliminate all artificial + processed sugars. Remember to check ALL ingredients labels for wheat, rye + barley, especially sauces and dressings. Refer to your General Food Guidelines in your Starter Pack for more recipes and food specific guidelines. Foods to Avoid: Unless Certified Gluten Free: All foods in General Guidelines and Week 1 Oats- One Degree Oats and Bob’s Red Mill Oats are certified gluten free Cereals + Granolas Packaged pre-made foods (like sandwiches, seasoned tofu, sushi) Barbeque sauce Breaded fish, chicken, shrimp, scallops, veggies, squid, potatoes Baked Goods- Cookies, cakes, pies Soups- Canned + Dried Pasta - Couscous, Rice mixes Flavored potato chips Frozen foods Sauces- Soy, Teriyaki, Gravy, BBQ, malt vinegar, marinades Snacks- Crackers, pretzels, bars, sesame sticks Cookie dough ice cream Ice cream cones Gluten Free Safe: All nuts + seeds + their butters All veggies, included sweet potatoes All fruit All meat and seafood Popcorn Simple Mills crackers No sugar added dairy Beans + Chickpeas Lentils + Quinoa
Week 2: Sample Meal Plan Breakfast
Lunch
Dinner
Monday
Blueberry Almond Overnight Oats
Beet & Carrot Slaw w/ Greens of choice*
DIY salad w/ grain of choice, protein optional
Tuesday
Green Smoothie Choice* & Zucchini Oat Muffins
Green Onion Slaw w/ Crispy Chickpeas*
3 Bean Chili w/ Crispy Kale Chips*
Wednesday
Grainfree granola w/ berries + coconut milk*
3 Bean Chili Leftovers
Honey Mustard Salmon Tacos
Thursday
Green Smoothie Choice*
Honey Mustard Salmon Taco leftovers
Mediterranean Rice & Veggie Bowl
Friday
Breakfast Porridge w/ chopped peaches or apricots or a fruit smoothie*
Mediterranean Rice & Veggie Bowl leftovers
DIY Salad with crispy chickpeas*
Saturday
Green Smoothie Choice*
Lentils with Garlic Spinach + Roasted Chicken*
Coconut Curry Red Lentils
Sunday
Grainfree granola w/ peaches + shredded coconut*
Coconut Curry Red Lentils leftovers
Beet & Carrot slaw* w/ grilled chicken or salmon
*= Recipe found in your Starter Pack
Snack Ideas: Any of Week 1's snack ideas • Green juice (recipe included) • Celery or sliced apple with almond or sunflower butter • Small handful of unsalted nuts • Carrots + Hummus
Week 2: Blueberry Almond Overnight Oats Ingredients: ½ cup Gluten Free Rolled oats ¾ cup almond milk 1 tsp cinnamon ½ tsp honey ½ tsp chia seeds ½ cup blueberries ¼ cup slivered almonds, toasted Prepare: 1.Add oats, almond milk, cinnamon, honey, and chia seeds to a container with a tightly sealing lid (mason jars work well for this) 2.Close the lid and shake to mix well. Place in refrigerator for 8 hours, preferably overnight 3.When ready to eat, remove lid and stir in blueberries and toasted almonds. Note: For a creamy porridge version, use a blender! Pour in the milk first, then add the remaining ingredients (except blueberries). You may need to blend in batches to achieve an equally smooth consistency.
Week 2: Zucchini Oat Muffins Ingredients: 1 flax egg 2½ cups gluten free rolled oats 1 tsp baking powder ¼ teaspoon salt 1½ tsp cinnamon 2 tsp vanilla ½ cup applesauce ¼ cup melted coconut oil ½ cup honey 1½ cup finely grated zucchini Prepare: 1. Combine 1 tablespoon flax with 3 tablespoons water. Stir and place in the refrigera tor for 15 minutes. 2. Preheat oven to 350°F. 3. Add oats to food processor or blender and blend into a powder (it's okay if it has some of the hull left in pieces, but the majority should be finely ground). Add baking soda, baking powder, salt, and cinnamon and pulse to mix in. 4. In a medium sized bowl, combine vanilla, applesauce, coconut oil, and honey. Remove flax from refrigerator, stir, and add to wet ingredients. Thoroughly mix with a hand mixer. 5. Add dry ingredients to wet ingredients and pulse hand mixer to combine (don’t over mix). 6. Use paper towels to squeeze excess moisture from grated zucchini. Add to batter and stir to mix in. 7. Prepare muffin tin by spraying with cooking spray or lining with muffin cups. Pour batter into prepared tin, making ten muffins. 8. Bake for 15–17 minutes until cooked through and a toothpick inserted into the middle comes out clean. TIP: These muffins are great with Greek yogurt (Weeks 1 & 2) or the homemade coconut yogurt (All weeks) on the next page
Week 2: 3 Bean Chili Ingredients: 1 tbsp olive oil 1 yellow onion, diced 1 bell pepper, diced 3 cloves garlic, minced 1 cup broth or water 2 tbsp chili powder 1 tsp cumin 1 tsp smoked paprika ½ tsp oregano Salt and pepper, to taste
1 can of all the following: Crushed tomates Black beans, drained and rinsed Kidney beans, drained and rinsed Pinto beans, drained and rinsed
Optional Protein: 1 pound ground turkey or chicken (optional) Prepare: 1. Heat olive oil in a large pot over medium heat 2. Add onion and bell pepper. Cook for 5–7 minutes until softened 3. Add garlic and cook for 30 seconds 4. Add ground meat (if using) and cook until browned 5. Stir in beans, tomatoes, broth, and seasonings 6. Bring to a gentle boil, then reduce heat and simmer for 30–45 minutes, stirring occasionally 7. Taste and adjust seasonings as needed Optional Toppings: Plain Greek yogurt Avocado Cilantro
Green onions Jalapeños Lime wedges
Tip: This chili tastes even better the next day and freezes beautifully for easy meals later in the week.
Week 2: Honey Mustard Salmon Tacos Ingredients 1½ lbs salmon fillet, skin removed 2 tbsp Dijon mustard (gluten-free) 1 tbsp honey 1 tbsp olive oil 1 tbsp fresh lemon juice 1 tsp garlic powder ½ tsp smoked paprika ½ tsp sea salt ¼ tsp black pepper Green Onion Slaw from Starter Pack For Serving 8 corn tortillas 1 avocado, sliced Lime wedges Optional: sliced jalapeños or your favorite hot sauce Prepare: 1. Preheat the oven to 400°F and line a baking sheet with parchment paper 2. In a small bowl, whisk together the Dijon mustard, honey, olive oil, lemon juice, garlic powder, smoked paprika, salt, and pepper 3. Place the salmon on the prepared baking sheet and brush the honey mustard mixture evenly over the top 4. Roast for 11–13 minutes, or until the salmon flakes easily with a fork 5. While the salmon cooks, make the Green Onion Slaw and set aside 6. Warm the corn tortillas in a dry skillet or directly over a gas flame for about 30 seconds per side 7. Flake the salmon into large pieces 8. Assemble each taco with salmon, a generous spoonful of the green onion slaw, avocado slices, and a squeeze of fresh lime
Week 2: Mediterranean Rice & Veggie Bowl Ingredients 1 cup cooked brown rice 1 cup roasted vegetables (broccoli, zucchini, peppers, carrots, etc.) ½ cup roasted beets ½ cucumber, chopped ¼ cup fresh parsley, chopped 1 tbsp olive oil Juice of ½ lemon Salt and pepper Optional Protein Baked chicken or salmon Prepare: 1. Add warm brown rice to a bowl 2. Top with vegetables, beets, cucumber, and parsley 3. Add chicken or salmon 4. Drizzle with olive oil and lemon juice 5. Finish with fresh parsley
Week 2: Coconut Curry Red Lentils Ingredients 1 tablespoon coconut oil 1 onion, diced 1 Red pepper, diced 2 carrots, peeled and sliced into ” thick rounds 1 teaspoon minced garlic 2 tablespoons curry powder 1 teaspoon turmeric ½ teaspoon cumin 1 cup red lentils, rinsed in a sieve 1 can full fat coconut milk 1 cup vegetable broth 2 tomatoes, diced (about 1½ cups) 4 kale leaves, torn into bite-sized pieces, excluding center stem 1 teaspoon coconut sugar 1 tablespoon lime juice 1 teaspoon salt ¼ cup chopped cilantro Prepare: 1.Heat oil in a medium sauce pan over medium heat. Add onion and red pepper and sauté 5–6 minutes until onions are translucent. 2.Add carrots, garlic, curry powder, turmeric, and cumin and sauté 1–2 minutes longer 3.Add red lentils, coconut milk, broth and tomato and bring to a boil. Reduce heat and let simmer for 12–15 minutes, stirring occasionally, until lentils are tender but not mushy 4.Turn off heat. Add kale and stir to wilt. Add coconut sugar, lime juice and salt. Garnish each bowl with cilantro before serving
Let’s Connect There is no such thing as a silly question and please don't wait until you're struggling to reach out. If something comes up during the week, ask me. If you're confused about a guideline, struggling with a craving, unsure what to eat, having a great day, having a terrible day, or simply noticing something different in your body, I want to hear about it. You can also share the little wins. Maybe you tried a new recipe, made it through a social event, woke up feeling better, or noticed a change you weren't expecting. Those things matter, too. What’s On Your Mind?
Aubrey aubrey@carmelcountryclub.org 704-998-1905