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Lose weight the right way - the healthy way! - by following a clinically proven diet plan. And learn how to keep it off - for good!
Just Tell Me What to Eat: The Dr. Gourmet Diet Plan is an easy-to-follow diet for real people who live in the real world. So what does that really mean?
Create a two-week custom meal plan including breakfast, lunch and dinner, for yourself or your entire family - even kids under 14! NO making separate meals.
Shopping lists are automatically generated. Just print and shop for the next two weeks of meals.
Frozen meal options for lunch or dinner (such as Lean Cuisine or Weight Watchers).
Easy, kid-friendly meals with leftovers for lunches or later in the week.
Special diet options include Comfort Food (great for families with kids!), Vegetarian (lacto-ovo), low sodium, lactose intolerant, Coumadin (warfarin) use, GERD / Acid Reflux safe, and gluten allergies (celiac disease). All meal plans are safe for type 2 diabetics because they are based on the Mediterranean Diet, which is known to be the best diet for type 2 diabetics. Combine special needs if needed: low sodium and lactose intolerant? Coumadin and celiac disease? Just select the options and get your delicious meal plan!
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The Gluten-Free Breakfast
Breakfast can be a bit more of a challenge for those who are gluten sensitive. Mostly because gluten free cereals have not been as widely available but recently there's a much wider variety on the market.
Here's some good choices that we've tested in the Dr. Gourmet tasting kitchen.
Weekday Breakfast Option No. 1
Cereal with Milk (or Yogurt) and a piece of Fruit
Cereals should have about 100 - 150 calories in a serving.
1/2 cup of skim or 1% milk is great. Using a half cup of non-fat yogurt is even better.
| Cereal | Amount per serving | Comment |
| Rice Chex | 1 cup (30 grams) | |
| Corn Chex | 1/2 cup (45 grams) | |
| Nature's Path WholeO's | 1 cup | |
| Nature's Path Corn Flakes | 1 cup | |
| Nature's Path Organic Millet Rice | 1 cup (30 grams) | |
| Arrowhead Mills Maple Buckwheat Flakes | 1 cup (31 grams) | |
| EnviroKidz Koala Crisp | 1 cup (52 grams) | Not frosted |
A word about Cereal Bars: There are gluten free cereal bars on the market but these are for emergencies only. Eating a granola bar is not a good substitute for a real breakfast. Many of them have a lot of added calories (usually as sugar).
Weekday Breakfast Option No. 2
Breads and Protein and a piece of Fruit
Breads should be served with a protein. Select one from the bread choices, one topping for your bread, and one choice from the protein list.
Bread Choices
| Breads | Amount | Comment |
| Slice Toast | One | Bread Mixes Gluten Free Pantry Favorite Sandwich Bread mix Bob's Red Mill Hearty Whole Grain Bread mix Breads Whole Foods Prairie Bread Food For Life Brown Rice Bread Food For Life Rice Almond Bread Food For Life Rice Pecan Bread Food For Life Millet Bread |
| Bagel | 1/2 large bagel | Udi's Gluten Free Bagels |
| Frozen Waffles | One | Van's All Natural
Wheat Free Gourmet Waffles Lifestream Wildberry Gluten Free Toaster Waffles Kinnikinnick Homestyle Waffles |
Toppings and Spreads for Breads
| Spreads (Choose one) | Amount | Comment |
| Take Control Light Spread | 2 tsp. | |
| Promise Buttery Spread Light | 2 tsp. | |
| Smart Balance Light Buttery Spread | 2 tsp. | |
| Preserves or Jam | 2 tsp. | Look for "low-sugar" |
| Reduced-fat Cream Cheese | 2 tsp. | The "light" cream cheese is best for spreading. |
| Syrup or honey | 2 tsp. and 1 tablespoon | Topping for pancakes or waffles only |
Protein Choices
| Protein | Amount | Comment |
| 1 Large Egg | One | Cook in as little fat as possible. |
| Peanut Butter | 2 Tablespoons | Use instead of other spreads. |
| Low-fat cheese | 1/2 ounce | |
| 2%, 1% or Skim Milk | 1/2 cup | |
| Non-fat Yogurt | 1 cup | Choose yogurt with no added sugar |
Weekend Breakfast Options
On weekends you can eat the same breakfast as you do during the week, or try one of the following recipes:
Toasted Oatmeal
Home Fries
Yam Home Fries
Asparagust Fritatta
Creole Fritatta
Omelet
Scrambled Eggs
Southwestern Fritatta
Tortilla
Zucchini Chevre Fritatta
Strawberry Banana Smoothie