GLUTEN...Enjoy your gluten test if you’ve been missing it, but my hope is that you are discovering how delicious life can be without the seven high-FI foods. Even if you find little

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© 2017 Copyright, JJ Virgin and Associates. All Rights Reserved

JJVIRGIN.COM

CYCLE 2

CHALLENGE MEAL PLAN

THE FOOD INTOLERANCE SOLUTION

GLUTEN

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CYCLE 2 | GLUTEN CHALLENGE MEAL PLAN, SHOPPING LIST & RECIPES

BRING ON THE BREAD?

ALL RECIPES AND SHOPPING LIST AMOUNTS ARE ENOUGH TO SERVE ONE PERSON FOR THE WEEK.

Yes and no... These Cycle 2 testing periods will help you create the diet most likely

to support your health and happiness. But remember, we’re on a reconnaissance

mission, not a bread binge!

This meal plan will give you gluten in your diet for the first four days. Then you’ll

stay in observation mode for the rest of the week.

Enjoy your gluten test if you’ve been missing it, but my hope is that you are discovering

how delicious life can be without the seven high-FI foods. Even if you find little or no

reaction, gluten is a food to add in sparingly.

Like many things, gluten-containing grains aren’t what they used to be. Enjoy in

moderation, and only if it agrees with your body.

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CYCLE 2 | GLUTEN CHALLENGE MEAL PLAN

Mixed Berry and Avocado Shake

Roasted Vegetable Stuffed Pita

Bistro Salmon with Classic Greek Salad

Breakthrough Basic Shake

Salmon & Spinach Pita with Avocado

Bistro Salmon with Classic Greek Salad

Cherry-Chia Shake

Salmon & Spinach Pita with Avocado

Flank Steak Wrap, Chipotle Mayo & Heirloom Tomato with

Summer Kale Salad


Turkey on Wheat

Flank Steak Wrap, Chipotle Mayo & Heirloom Tomato with

Summer Kale Salad

Mixed Berry and Avocado Shake

Turkey & Veggie Wrap

Lemon & Herb Broiled Sole with Summer Kale Salad and

Cauliflower Puree

Cherry-Chia Shake

Latin Fish Salad

Lemon & Herb Broiled Sole with Summer Kale Salad and

Cauliflower Puree


Latin Fish Salad

Basic Chicken over Ratatouille

If you’re vegetarian or vegan, feel free to use any of the recipes

or substitutions suggested in the Breakthrough Vegan Guide.

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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CYCLE 2 | GLUTEN CHALLENGE SHOPPING LIST

PANTRYJJ Virgin Store___ JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)

___ JJ Virgin Extra Fiber

Dry Goods___ unsweetened coconut milk

___ chia seeds

___ raw almond butter

___ flaxseed

___ 1/2 cup finely chopped walnuts

___ 1/2 cup raw cashews

___ cooked brown rice

___ stone-ground mustard

___ Dijon mustard

___ sun dried tomatoes

___ Kalamata olives

___ capers

___ chipotle in adobo sauce

___ whole wheat pita

___ whole-grain bread

___ brown rice tortillas

___ 1 can black beans

Oil & Seasonings

___ coconut oil

___ olive oil

___ macadamia nut oil

___ sea salt

___ black pepper

___ ground cumin

___ garlic powder

___ dried rosemary

___ dried thyme

___ dired basil

___ chili powder

___ smoked paprika

___ apple cider or sherry vinegar

https://jjvirginstore.com/collections/shakes?utm_source=bfiop-meal-plan&utm_medium=text-link&utm_campaign=drive-to-store&utm_term=shake-collection

https://jjvirginstore.com/collections/supplements/products/extra-fiber?utm_source=bfiop-meal-plan&utm_medium=text-link&utm_campaign=drive-to-store&utm_term=extra-fiber

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FRIDGE & FREEZER Produce___ 1 bunch celery

___ 3-1/2 cups pre-washed baby spinach

___ 4 cups mixed greens

___ 1 head Boston bibb lettuce

___ 1 head romaine lettuce

___ 2 large bunches organic kale

___ small bunch fresh oregano

___ small bunch fresh parsley

___ small bunch carrots

___ small bunch fresh cilantro

___ 1 small jicama

___ 2 cucumbers

___ 3 red bell peppers

___ 2 yellow bell peppers

___ 2 medium eggplant

___ 1 sweet onion

___ 1 shallots

___ 3 red onions

___ 2 heads garlic

___ 5 medium plum tomatoes

___ 2 large Heirloom tomato

___ Heirloom cherry tomatoes

___ 2 ripe avocados

___ 4 lemons

___ 2 limes

___ 1 zucchini

___ 1 large head cauliflower (about

2 lbs)

Meat___ 4 to 8 ounces roasted chicken breast

___ 4 (6-to 8-ounce) salmon fillets

___ 4 to 8 ounces nitrate/hormone-free deli

___ turkey meat or fresh, sliced turkey

___ 8 ounces grass-fed flank steak

___ 4 (6-ounce) wild sole fillets

___ 2 (4-to 6-ounce) chicken breasts

Frozen___ 5 cups frozen organic mixed berries

___ 2 cups frozen organic, unsweetened pitted cherries

CYCLE 2 | GLUTEN CHALLENGE SHOPPING LIST

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CYCLE 2 | GLUTEN CHALLENGE RECIPES

• 2 scoops JJ Virgin All-In-One Protein Shake

(your choice of flavor and protein type)

• 2 tsp JJ Virgin Extra Fiber

or 1 Tbsp chia seeds

• 1 cup frozen mixed berries

• 1/2 cup fresh baby spinach

• 8 oz. unsweetened coconut milk

• 1 Tbsp coconut oil

BASIC BREAKTHROUGH SHAKE

Blend ingredients well in blender. (If you’re using Paleo shake mix, ramp up the blender speed slowly to keep it creamy.)

You can thin your shake by adding water or thicken it by adding ice cubes. Enjoy!

MAKES 1 SERVING

SHAKES


https://jjvirginstore.com/collections/supplements/products/extra-fiber?utm_source=bfiop-meal-plan&utm_medium=text-link&utm_campaign=drive-to-store&utm_term=extra-fiber

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• 2 scoops JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)

• 1 Tbsp freshly ground flaxeed

• 1 cup frozen organic mixed berries

• 1/2 small ripe avocado

• 8 oz. unsweetened coconut milk

• 2 scoops JJ Virgin All-In-One Protein Shake (your choice of flavor and protein type)

• 8 oz. unsweetened almond milk

• 1 Tbsp unsweetened almond butter

• 1 cup frozen organic unsweetened pitted cherries

• 1 Tbsp chia seeds

• 1/4 to 1/2 cup water

MAKES 1 SERVING

MIXED BERRY AVOCADO SHAKE

Blend ingredients well in blender. You can thin your shake by adding water or thicken it by adding ice cubes. Enjoy!

CHERRY-CHIA SHAKE

Blend ingredients well in blender. You can thin your

shake by adding water or thicken it by adding ice

cubes. Enjoy!

Originally published in The Virgin Diet Cookbook, Grand Central, 2014

MAKES 1 SERVING


https://jjvirginstore.com/collections/shakes


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ROASTED VEGETABLE STUFFED PITA

MAKES 1 SERVINGS

• 1 cup diced vegetables (zucchini, bell pepper,

eggplant, onion)

• 1 Tbsp olive oil

• 1/2 to 1 diced clove garlic

• 1/2 tsp sea salt

• 1 whole wheat pita

• 4-8 ounces roasted chicken breast

Preheat oven to 375ºF.

Toss the vegetables in olive oil, garlic and sea

salt and roast for 20 to 40 minutes depending

on how thick you cut them. Stuff the pita with

the vegetable mixture and chicken breast.

Originally published in The Virgin Diet, Harlequin, 2012

MONDAY

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BISTRO SALMON

• 3/4 cup lemon juice

• 1 Tbsp Dijon mustard

• 1 cup extra-virgin olive oil

• 4 ounces sun dried tomatoes

• 4 ounces pitted Kalamata olives

• 1 Tbsp capers

• 1 tsp sea salt

• 1/2 tsp freshly cracked black pepper

• 4 (6-to8-ounce) salmon filets

Whisk together lemon juice and Dijon

mustard, then add olive oil. Add tomatoes,

olives, capers, salt and pepper.

Arrange salmon fillets in a baking dish,

pour sauce over top. Bake at 400ºF for 8 to

10 minutes.

Originally published in The Virgin Diet Cookbook, Grand Central Life & Style, 2014

MAKES 4 SERVINGS RESERVE 3 PORTIONS

CLASSIC GREEK SALAD

MAKES 2 SERVINGS

• 2 cucumbers, sliced into rounds and then

quartered

• 1 cup thinly shaved red onion

• 1 diced, large Heirloom tomato

• 1 tsp extra-virgin olive oil

• 1 tsp apple cider or sherry vinegar

Mix together in a medium bowl and serve.


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FLANK STEAK WRAP WITH CHIPOTLE MAYO ANDHEIRLOOM TOMATO

• 8 ounces grass-fed flank steak, trimmed

• 1 tsp Barbecue Spice Rub (page 11)

• 3 Tbsp Creamy Eggless Mayo (page 11)

• 1/2 canned chipotle in adobo sauce, minced

• 2 brown rice tortillas

• 1 medium Heirloom tomato, cut into 4 slices

• 2 romaine lettuce leaves, thinly sliced (about 1 cup)

• 1/4 cup thinly sliced red onion

Rub the entire surface of the steak with the spice rub. Let stand at room temperature for 15 minutes.

Heat a grill pan over medium heat until hot. Add the steak and cook for 4 to 5 minutes per side for medium-rare, or to desired doneness. Transfer to a cutting board and let stand for 5 minutes. Then cut the steak diagonally across the grain into thin slices.

Combine the Creamy Eggless Mayo with the chipotle; set aside.

Heat a large nonstick skillet over medium heat until hot. Working with one at a time, place thetortillas in the skillet and cook, turning several times, until heated through, about 45 seconds.Lay the tortillas on a work surface and spread each one with the mayo mixture. Top with the tomato slices, lettuce, onion, and sliced steak. Roll up tightly.

MAKES 2 SERVINGS

WEDNESDAY

Originally published in The Virgin Diet Cookbook, Grand Central, 2014

TUESDAY

SALMON AND SPINACH PITA WITH AVOCADOCut a circular pita bread in half and gently stuff the inside with one portion of the leftover

Bistro Salmon, 1 cup baby spinach leaves, 1/4 of an avocado, and thin slices of cucumber.

Enjoy.

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MAKES 4 SERVINGS

SUMMER KALE SALAD

• 1/4 cup lemon juice

• 1 tsp chopped, fresh oregano

• 1/4 cup extra-virgin olive oil

• 1 tsp minced shallots

• 1/2 tsp gluten-free stone ground mustard

• 2 large bunches washed, chopped

1/4” thick organic kale

• 1/4 cup halved Heirloom cherry tomatoes

• 1/2 cup finely chopped walnuts

In a small bowl, whisk together the lemon juice,

oregano, olive oil, shallots and mustard until

well combined. To assemble the salad, lightly

toss the kale with the vinaigrette. Top with the

Heirloom tomatoes and walnuts.


DIVIDE SALAD AND DRESSING SEPARATELY INTO 4 SERVINGS FOR USE OVER TWO DAYS

BARBECUE SPICE RUBMAKES 6 TABLESPOONS

• 2 Tbsp smoked paprika

• 1 Tbsp chili powder

• 2 tsp ground cumin

• 1 tsp garlic powder

• 1 tsp sea salt

• 1/2 tsp freshly ground black pepper

Combine all the ingredients in a small bowl and

mix well.

CREAMY EGGLESS MAYOMAKES 3/4 CUP

• 1/4 cup unsweetened coconut milk

• 1/2 cup raw cashews

• 1 Tbsp lemon juice

• 1 Tbsp Dijon mustard


• 1/2 cup macadamia nut oil

Combine the coconut milk, cashews, lemon

juice, mustard, and salt in a blender, and puree.

With the blender running, add the oil in a slow,

steady stream until the mixture is thick and

creamy.



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THURSDAY

TURKEY ON WHEATMAKES 1 SERVING

• 2 slices whole-grain bread

• Mustard

• 4 to 8 ounces nitrate/hormone-free deli

turkey meat or fresh, sliced turkey

• 1/4 avocado

• Bibb lettuce

• carrots, celery and jicama cut into sticks

Spread mustard on the bread and arrange the

turkey, avocado and lettuce into a sandwich.

Serve with vegetable sticks: carrots, celery

and jicama.


TURKEY & VEGGIE WRAPTop a brown rice tortilla with a smear of Creamy Eggless Mayo, 4 to 8 ounces cooked turkey

breast, 2 cups of mixed greens, 1/4 of an avocado, shredded carrot, and sliced red pepper.

Include your choice of gluten free mustard if desired.

FRIDAY

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LEMON & HERBBROILED SOLE

• 2 Tbsp olive oil

• 1 Tbsp grated lemon zest

• 1 Tbsp chopped fresh parsley

• 1 garlic clove, minced

• 2 tsp lemon juice


• 1/2 tsp coarsely ground black pepper

• 4 (6-ounce) wild sole fillets

Preheat the broiler. Lightly oil a large baking sheet.

Combine the oil, lemon zest, parsley, garlic, lemon juice, salt, and pepper in a small bowl.

Place the fish on the prepared baking sheet and spread the lemon-herb mixture over the top

of the fillets.

Broil until the fish flakes easily with a fork, 3 to 4 minutes.

MAKES 4 SERVINGS


CAULIFLOWER PUREE

• 1 head cauliflower (about 2 pounds),

stemmed and roughly chopped

• 3 cups water

• 1/2 cup unsweetened coconut milk,

warmed

• 2 Tbsp extra-virgin olive oil


• 1/4 tsp freshly ground black pepper

Place the cauliflower in a medium saucepan, add

the water, and bring to a boil over medium-high

heat. Immediately reduce the heat to medium,

cover the pan, and simmer gently until very

tender, 10 to 12 minutes. Drain, and transfer

the cauliflower to the bowl of a food processor;

add the coconut milk and puree. Stir in the oil,

salt, and pepper.

MAKES 4 SERVINGS


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LATIN SALAD WITH BROILED SOLE AND AVOCADO

Top 2 cups of mixed greens with 1/4 cup cooked brown rice, 1/4 cup cooked black beans.

1/4 of a ripe avocado, 1 tablespoon minced fresh cilantro and one leftover portion of the

Lemon And Herb Broiled Sole. Drizzle with Cilantro Lime Dressing.

SATURDAY

CILANTRO LIME DRESSING

MAKES ABOUT 1 CUP

Pulse all ingredients in the food

processor and puree until nearly

smooth. Dressing can be stored

for two days in the refrigerator.


• 1/4 cup lime juice

• 1 clove garlic

• 1/2 cup roughly chopped fresh cilantro


Recipe compliments of Chef Joy Houston

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BASIC CHICKENMAKES 2 SERVINGS

• 2 (4-to 6-ounce) chicken breasts

• seasoning to taste (freshly cracked black

pepper, lemon pepper, sea salt, thyme,

oregano or other poultry seasoning)

• 1 Tbsp olive, palm fruit or coconut oil

Preheat oven to 350ºF. Clean and rinse the chicken breasts. Rub exterior of breast with seasoning, such as black pepper, lemon pepper, sea salt, thyme,

oregano or other poultry seasoning.

Heat a saute pan or skillet to medium heat and put oil in the pan. When pan or skillet is hot, place chicken breasts in pan just long enough to turn the outside golden brown, then flip over and move entire pan into the oven to finish cooking, about 8 to 12 minutes. (If your pan isn’t oven-resistant, preheat a cookie sheet or roasting pan and transfer chicken breasts to it.)

Chicken breasts are done when they are firm to touch and if, when pierced or sliced, their juice runs clear.


SUNDAY

RATATOUILLEMAKES 4 SERVINGS

• 1 medium-diced, large eggplant

• 2 medium-diced, large red onions

• 2 seeded, medium-diced red bell peppers

• 2 seeded, medium-diced yellow bell peppers


• 6 sliced cloves garlic

• 1 tsp rosemary

• 1 tsp thyme

• 1 tsp basil

• 1 tsp sea salt

• 1/2 tsp freshly cracked black pepper

Combine all ingredients in casserole dish

and bake at 350ºF for 30 minutes.

Originally published in The Virgin Diet,Harlequin, 2012

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Copyright © 2017 JJ Virgin & Associates, Inc. All rights reserved.

The contents of the Cycle 2 Gluten Challenge Meal Plan are for your personal use only and are subject to the Terms And Conditions at www.jjvirgin.com. The recipes have not been reviewed or approved by any government, health care organizations, or physician. Recipes must be prepared according to provided instructions. Consult your primary health care provider with any related questions concerning your personal nutrition and fitness needs and the suitability of any recipes in light of your personal physical condition and circumstances.

JJ Virgin and JJVA assume no responsibility for errors or omissions that may appear in this publication. While all attempts have been made to verify information provided in this publication, neither the Authors nor the Publisher assume any responsibility for errors, inaccuracies, or omissions.

Neither JJ Virgin nor JJVA render medical advice. This ebook offers health, fitness, and nutritional information and is designed for educational purposes only. You should not rely on this information as a substitute for, nor does it replace, professional medical advice, diagnosis, or treatment. If you have any concerns or questions about your health, you should always consult with a physician or other health care professional. Do not disregard, avoid, or delay obtaining medical or health-related advice from your health care professional because of something you may have read in this book. The use of any information is solely at your own risk.

This information has not been evaluated by the FDA and is not intended to treat, diagnose, cure, or prevent any disease. This information is not intended as a substitute for the advice or medical care of a qualified healthcare professional, and you should seek the advice of your health care professional before undertaking any dietary or lifestyle changes.

Documents

GLUTEN...Enjoy your gluten test if you’ve been missing it, but my hope is that you are discovering how delicious life can be without the seven high-FI foods. Even if you find little