The Dr. Gourmet Diet Plan

Timothy S. Harlan, M.D. tells you what to eat and when in order to eat healthier, lose weight, and keep it off - permanently!

With The Dr. Gourmet Diet Plan, you'll 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. Online planner includes:

1. Automated shopping lists - Just print and shop for the next two weeks of meals.

2. Frozen meal options for lunch or dinner such as Lean Cuisine or Weight Watchers.

3. Easy, delicious recipes, with leftovers for lunches or later in the week.

4. Options for allergies and special diets, including:

  • Vegetarian (lacto-ovo)
  • Low sodium
  • Lactose intolerance
  • Coumadin (warfarin) use
  • GERD / Acid Reflux
  • Gluten allergies (Celiac disease).
  • Diabetes: 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.

5. Combine special needs if needed: low sodium and lactose intolerant? Coumadin and celiac disease? Just select the options and get your delicious meal plan!

Other Web sites charge you as much as $29.95 per month for this service, but Just Tell Me What to Eat: The Dr. Gourmet Diet Plan is completely free. (We don't even ask for your credit card information.)

Sign up for Just Tell Me What to Eat: The Dr. Gourmet Diet Plan now! »

Living Gluten Free

The Gluten-Free Lunch

Sandwiches, defined:

Whole Sandwich = 2 lunch servings (two yellow triangles)

2 slices gluten-free bread with 2 ounces lean meat OR 2 ounces reduced-fat cheese

Half Sandwich = 1 lunch serving (one yellow triangle)

1 slice gluten-free bread with 1 ounce lean meat OR 1 ounce reduced-fat cheese

Meat & Cheese Choices:

Reduced-fat Swiss
Reduced-fat Cheddar
Reduced-fat Monterey Jack
Goat Cheese
Lean Ham slices
Lean Turkey slices
2 Tbsp. Peanut Butter

Bread Choices

Bread Mixes

Gluten Free Pantry Favorite Sandwich Bread mix
Bob's Red Mill Hearty Whole Grain Bread mix


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

Sandwich extras (put on as much as you like):

Sliced tomato
Arugula (Rocket)*
Sliced cucumber*
Sliced peppers
Any kind of sprout*
*Coumadin® (warfarin) users should avoid these sandwich ingredients.


Hellman's Extra Light Mayonnaise: 1 Tbsp.
Any Coarse Ground Mustard: 1 Tbsp.
Dijon Style Mustard: 1 Tbsp.
Your Favorite Chutney: 1 Tbsp.
Roasted Garlic: 2 cloves
Tapenade: 1 Tbsp.


A lot of participants in this plan asked about having a salad at lunch or dinner. They wanted to have one with their sandwich or with a half serving of soup. This is a fine idea since greens and most veggies don’t add up to many calories and they have a lot of great nutrients.

There are some dressings included in the extra recipes section for just this purpose. These generally have about 50 calories in a serving and this is the most that you would want your dressing to have. Remember that if the greens are very dry you will need less dressing because it clings to the salad better.


Remember, a lunch serving is one-half of a leftover dinner serving.