Fun Trial Menu & Jamie’s Success

I’ve read that a lot of folks are thinking about trying GFCF and thought I’d help out by providing an easy to follow, relatively inexpensive menu plan for a week. It includes a menu list, shopping list, work schedule and recipes. The only specialized gluten-free product that is used is GFCF bread, which can be found in most large supermarkets. Sometimes it’s frozen and sometimes it’s on a shelf. GFCF bread is pricey–$4 to $5 a loaf, and you’ll need 3 of them for the whole week. Everything else is easy to find, at least in my area. Soy yogurt, vegan sour cream, and vegan cheese may be hard to find for some. In any case, these are used in small quantities, mostly to give you the opportunity to try new things. The bulk of the food is made up from low-cost staples like cornmeal, rice, soymilk; ground beef; canned tuna; roasted turkey breast; fresh fruits; fresh, frozen and canned veggies. The recipes do make use of several soy products. If you are sensitive to soy, then the menus may require some tweaking, and you may feel they are not appropriate for your dietary needs. The menus include packable lunches for week-days and family-friendly meals for the most part. Snacks are included for each day.

CLICK HERE FOR GFCF TRIAL MENU PLAN (pdf document, right click and save as).

My next update is that my youngest son is indeed feeling the results of the diet, apparently he was just a little slower to feel them. On Saturday they spent the night with their grandparents and went to church with them on Sunday. Jamie (my youngest), forgot his ADHD meds. His behavior was almost completely normal, even without his meds. He went to church and sunday school without his meds. He sat thorugh the sermon peacefully and thoughtfully, without his meds. No one even noticed until the late afternoon!

Only a few weeks ago he forgot to take his morning pill and the entire family noticed he was too hyper by 9 AM. Jamie’s been on Adderall since he was 5. He literally could not do anything without his meds. Couldn’t sit down, couldn’t stand still, could only manically flit about. This is a HUGE and significant change. I’ll be talking to his doctor soon about either reducing the dose or getting him off of meds all together. Something we literally never thought would be possible. The effects of a GFCF diet on my family have simply been miraculous.



Filed under GFCF, GFCF Recipes

15 responses to “Fun Trial Menu & Jamie’s Success


    maggie, so glad to hear that the young one is following suit.

    as i have said before that my sis inlaw is GI and is on a GF diet. the doctor that diagnosed it said that it runs in families. mother inlaw has a slight intolerence to wheat and hubby is aswell and also some milks. he can drink the no fat milk but normal milk upsets him. so maybe there is a small intollerence to them.

    good luck with everything, things will work out for you maggie.

  2. That is so exciting! Currently, I’m looking for a diet to help my bipolar disorder to begin when I move away this fall for seminary. You’ve mentioned it helping moods and it’s definitely not unhealthy, so I wonder if it will work for me 🙂

  3. Gilana

    Thinking of you, so while shopping at the big fantastic supermarket I hardly ever visit I went looking through their GF bread choices, which they keep in a freezer. I was surprised that so many of them are not milk-free also. Was an eye-opener for me. I imagine many people who utilize such products often have other diet limitations. I didn’t look at everything they had in their selection, so it’s possible there were CF options too. Anyway, just wanted to let you know I can’t get you out of my head!! (You have also got me considering a GF trial period. Don’t know if I will go CF also, but GF seems doable for me.)

  4. Hi Maggie,

    Sorry i’llm late here again, not online much still. But this is aso wonderful, the treasure you’ve uncovered for your family! Such a blessing that you actually ~followed~ that little nudge you felt.

    Its really been hitting home more lately, just how unique folks are….and that the same Holy Spirit may inspire each of us to something different in our healing, different folks really can need different things. Its so good you listened to that “still small voice” Maggie : )

    Peaceful week to you, Wendy

  5. Nice job Maggie!! I love your trial menu! You really put a lot of thought into that! Very nicely done! I’m so glad you are seeing positive changes!!

  6. Leta

    Holy cow, Miss Maggie, this is impressive. If anyone could make this difficult (and often expensive) diet approachable and understandable, it’s you. Good work!
    Congratulations on Jamie’s success. How exciting.

  7. You’re brilliant. 😉 Not only the what, but the whole how-to.

    I still could never get my dh to eat grits, though. :-&

  8. Maggie –

    I don’t remember if I shared it with you, but here’s a great site for GFCF cooking:


  9. Yay!

    We notice right away when K3 has something she shouldn’t have to eat because her behavior goes back to pre-diet change days! We have also had great luck with DHA supplementation… if she misses a day… that is also obvious.

    It’s so exciting to think that he may be able to make it through without being on the meds… that maybe the diet will be enough.


  10. Hi Maggie,

    Opened your menu and was drawn like a magnet to the cornmeal recipes. There’s something so healing about that simpler ancientness of using things like cornmeal …. even for those who don’t have gluten allergies. Reminded of an interesting qoute from Under the Gables (

    “Industrialization processes changed the home through the course of the 19th century, but the first intrusion of an industrial process came with the flour revolution. Changes in the traditional grist mill occurred in the 1780s and halved the amount of labor to grind wheat and also made it possible to produce superfine (white) flour. Because of its long-lasting quality, the white flour was used for export to Britain and Europe, where grain production was disrupted by war. But when the Napoleonic Wars were over, this export market dried up. The white flour was in surplus at home. At about the same time, new canals greatly cheapened the cost of transportation. It was no longer worth it to grow wheat, rye, and corn at home and grind it there or at a local grist mill for the day’s meals. By 1860, flour milling was the number-one American industry, more than twice the value of the cotton industry and three times the value of the iron and ore industry.

    Within the home, this shift had definite impacts on the division of labor between the man and the woman. It was generally the man that took care of growing the wheat, rye, and corn and the man who took it to the mill for grinding. “The switch from home-grown to ‘store-bought’ grains relieved men and boys of one of the most time-consuming of the household chores of the household chores for which they had been responsible.”

    What about for the lady? Before the arrival of white flour, corn was the major grain and was easy to prepare in many different ways. It was quick and easy to leaven cornmeal and make it into bread. Women also baked salt-rising bread, which was relatively easy. White flour was reserved for cakes, which were few and far between in an ordinary household.

    With the replacement of corn and whole grains with white flour, “yeast breads (which are far more difficult) began to replace quick breads on the American table.”

    Maggie, I think you may really be onto something good here, even for those of us without this allergy. Using this menu i’d personally replace much of the soy with dairy (i find too much soy hard to digest), and also would ditch the refined sugar. But other than that i really love this, it brings things more down to basics and more in line with how our more ancient (and i’m guessing simpler living) ancestors ate. Thank you so much you for this!

    Peaceful Week to you : ) Wendy

    PS : ROL about friday’s plan…wonder how my finace would react to the “Forage For Leftovers” idea : )

    PPS: Even folks who don’t eat much tofu love the following recipe, so just thought i’d share it. Its one found at and then tweaked it a bit. You’d have to tweak it further to be gluten free, maybe replace the cottage cheese with a tofu equivalent and use a gluten free cookie crust? This cheesecake is just SO good, and very nutritious for a desert : )

    Tofu Cheesecake

    Plain tofu (about 3/4 of one of those standard type soft tofu blocks)
    16oz (2 cups) Cottage Cheese
    2 ripe squished bananas
    1/4 cup (or more if want) honey
    2 T Lemon Juice
    2 T Corn Starch (make one of them heaping)
    Pinch Salt
    4 whole eggs
    A grahm cracker crust

    Mix all ingredients (except crust) till smooth (i use a mixer for this). Pour into the crust, bake on the middle rack at 350º for 1 hour.

    I liked it warm . But found it was good cold too if i added whipped cream on top.

  11. Kim

    I’m always thrilled to hear great things happening for people trying diet alteration.

    My life has improved exponentially and I’d never go back (it’s been 6 years now).

    I do add dairy back in now and then for special occasions or a new trial, etc. However, it is at a cost because my vague lower back pain will return, my sinuses will begin to act up and I’ll get knots in my shoulders. It’s always enough for me to drop it out of my diet again.

    Many future successes to you!

    Kind regards,

    Soy is a complex sugar that is difficult to digest for many people. In our house we use nuts instead.

  12. Jeanne

    We’ve been GF for almost a year and this is the first menu type list I have found. We only eat fish too, so we have to make some changes, but –WOW–thanks Maggie. I do the GF for my arthritis, but everyone in the house talks about how much better their stomachs feel . Just a tip, but instead of buying that awful GF bread from the grocery, try buying Bob’s Redmill bread mix and making it either by hand or in a bread machine. If you order it in twelve packs from Amazon it is way cheaper and tastier than the store bought stuff, not to mention there is no tax and the shipping is free. Try buying just one from the store and baking it up–the bread is delicious.

    Thanks a lot for doing what you do so well,


  13. Pingback: GF Log - Day 5 « Twigs and Tofu

  14. I am so excited about finding this site … the more info to expand the GF repertoire–the better! I esp. enjoy a sample plan. Thank you so much for this!!! I like to use the plan and tweak to our personal needs. We do not use soy and use a lot of raw. We use raw milk products for what little we do use and we use only raw sugar or agave nectar. We’ve found that our recipes are best with almond , coconut, and brown rice flours and have thoroughly enjoyed sites like and It’s taken a while but I’m finally confident enough in the kitchen to not worry if something will have a weird taste (as my son and husband say) or flop in the oven. LOL I can’t tell you how many times I’ve said, “Sorry! This is a flop, too!” I’m excited to learn from everyone here and glean more wisdom from your experiences! Lot of blessings to you!!

  15. zakity

    We have an ADHD child. We have him on a modified Feingold diet. It works so well for him (and for the other two also). I am glad your diet is working for your children. Meds can get to be expensive. I hope that you can get him off the meds and free up some cash in the budget. I know ours is really tight with all the prices going up.

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