Diet Plan

GLUTEN FREE

Diet Plan

GLUTEN FREE
Enjoy Amys
Gluten Free Diet Plan
and discover a healthy
new you!

Diet Plan

GLUTEN FREE

Diet Plan

GLUTEN FREE

Many of our customers have said that they have lost weight eating Amys...
either on their own or with a well-known weight plan such as E-Diets,
Good Housekeeping, Jorge Cruise* or Weight Watchers that recommend Amys.
So, we got to thinking: Wouldnt it be great if we had our own Diet Plan?
With the help of Sonoma County dietician, Jill Nussinow, we created The Amys Diet.
Amys has always been sensitive to the needs and concerns of our customers; thats
why we have developed The Amys Gluten Free Diet, for those who perfer or need
to live gluten free.
We offer a two-week plan where you eat Amys gluten free meals 2-3 times a day,
plus lots of fruits and veggies. Its fun, easy to follow, and you can expect to lose two
pounds a week (some people lose more). There is a 1500-calorie and 1800-calorie option both far below the average American diet of 2200-2700 calories, yet still
tasty and satisfying!

Try out our diet and write to us, let us know how you did and send pictures.
Making small changes such as eating more grains, fruits and veggies and simple
exercises (yoga and meditation are also great) will improve your health
and well-being.

Enjoy the Amys Gluten Free Diet on the road to a healthier new you!

If you have health concerns, consult a doctor or nutritionist

before you start this or any diet.
*Jorge Cruise is a weight loss expert and author of the best selling book,
The 3-Hour Diet

Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK
DINNER

DAY ONE
Amys Tofu Scramble
1 tangerine
1
cup tea or other no-calorie
beverage

Amys Brown Rice and Veggies

Bowl (Light in Sodium or regular)
1 cup carrot sticks with
2 tablespoons light salad dressing

1/2

ounce almonds
tablespoons raisins

Amys Roasted Vegetable Tamale

2
cups salad greens topped with
Dressing:
1 tablespoon balsamic or raspberry vinegar
1 teaspoon olive oil

DESSERT
A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST

1/2

cup peaches (natural pack canned, frozen (defrosted) or fresh)

For an extra 300 calories: combine 1 ounce almonds

(24 nuts) and 8 ounces soymilk, 1% fat milk or non-fat
yogurt for a snack.

Ask for support from your family!

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

DAY TWO
Amys Organic Cream of Rice Bowl or
11/2 cups of your favorite gluten-free hot cereal
1/2 cup 1% milk or soymilk
1/2 teaspoon cinnamon

SNACK

1 apple
1
ounce string cheese

LUNCH

1 can Amys Organic Cream of Tomato Soup

(Light in Sodium or regular)
11/2 cups mixed green salad
1
tablespoon light salad dressing

SNACK

1
1/2

DINNER

DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST

cup plain lowfat yogurt

cup crushed pineapple in juice
(or try organic strawberries,
blueberries or peaches)

Amys Shepherds Pie

1 piece of gluten-free bread
1
cup steamed broccoli topped with
ounce grated cheese (Cheddar or Parmesan)

small pear
cup plain yogurt with a splash of vanilla extract

For an extra 300 calories: include cup additional cereal

at breakfast, 1 additional piece gluten-free bread at lunch
or dinner + ounce pumpkin seeds at snack.
Keep all tempting items out of the house, or at least make
them difficult to reach!

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST
LUNCH

DAY THREE
Amys Mexcian Tofu Scramble
4 ounces orange juice

Amys Brown Rice & Veggies Bowl

Combine:
2 stalks celery, sliced
cup cucumber sticks
1 tablespoon light salad dressing

SNACK

1
2
4

tablespoon almond butter

rice cakes or
crispy gluten-free crackers

DINNER

1

2
2

Amys Cheese Enchilada

Whole Meal
cups spinach topped with
teaspoons light salad dressing

DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST

1 cup 1% fat milk blended with

cup frozen organic strawberries

For an extra 300 calories: Add 1 more tablespoon almond

butter and 4 more crackers at snack + a larger smoothie
with another cup milk and cup strawberries for dessert.
Stay out of the kitchen after dinner!

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK
DINNER

A LITTLE MORE?
DAILY TIP

DAILY CHECKLIST

DAY FOUR
Amys Organic Cream of Rice Bowl or
11/2 cups of your favorite gluten-free hot cereal
1 cup plain lowfat or nonfat yogurt with
1 small pear or cup canned pears in juice

2 cups Amys Lentil Soup or

Black Bean Vegetable Soup
1 ounce low fat cheese

grated over soup
cup sliced celery

or cucumber

1 cup lowfat cottage cheese

1/2 cup fresh or frozen (defrosted) blueberries

Amys Rice Macaroni and Cheese

11/2 cups mixed greens with
1 tablespoon vinegar

For an extra 300 calories: 1/2 cup more cottage cheese

at snack + 1 cup more berries after dinner.

Remember to eat breakfast! It wakes up your metabolism after

having slowed down during the night, and keeps you from
feeling hungry the rest of the day.

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK
DINNER

DAY FIVE
Amys Mexcian Tofu Scramble
1/2 cup pineapple
1 cup 1% milk, soymilk or yogurt

(this can also be blended into a smoothie
drain pineapple before blending)

2 cups Amys Organic Tuscan Bean & Rice Soup

1 slice gluten-free bread
2 cups green salad topped with
1 tablespoon light salad dressing
2 teaspoons sunflower seeds

1/2

cup celery sticks

tablespoon light salad dressing

Amys Indian Vegetable Korma

1 corn tortilla
Combine:
3/4 cup sliced cucumber
1/4 cup chopped tomato
2 tablespoons sliced onion
3 tablespoons plain yogurt
(and chopped cilantro if desired)
These ingredients make the Indian condiment known
as Raita, an Indian condiment that cools the mouth when
eating a spicy dish.

A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST

For an extra 300 calories: add 1 more slice of bread at

lunch, + 1 ounce lowfat cheese at snack, + cup fruit
after dinner.
Take a walk at lunch.

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK
DINNER

DAY SIX
Amys Organic Cream of Rice Bowl or
11/2 tablespoons raisins + 1 teaspoon cinnamon
1 apple
1 slice gluten-free bread, toasted
1 cup 1% fat milk, lowfat soymilk or yogurt

1

1/2

2

2

cup Amys Organic Chili

with Vegetables
ounce reduced fat Monterey
Jack cheese
or more cups green salad of
your choice
teaspoons light dressing

1/2

ounce sunflower or pumpkin seeds

tablespoons raisins

Amys Baked Ziti Bowl

2 cups green salad
1/2 ounce feta cheese
1/4 cup each cucumbers and tomato
Dressing:
11/2 teaspoons olive oil
1 teaspoon vinegar

DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST

cup frozen berries, defrosted

For an extra 300 calories: add 1 cup chili at lunch

+ 1/2 ounce cheese at lunch + 1 cup milk or nonfat
yogurt at snack.
Drink water often! Dehydration slows down your metabolism.

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

SNACK
DINNER

DAY SEVEN
1
1
1/2
2

cup plain nonfat yogurt with

cup frozen berries
cup cooked quinoa or gluten-free cereal with cinnamon
teaspoons toasted, sliced or slivered almonds

2

2
1
4

cups Amys Cream of Tomato Soup

(Light in Sodium or regular)
cups green salad
tablespoon light dressing
gluten-free crackers
(such as Marys Gone Crackers)

1/2

ounce raw cashews

tablespoon raisins

Amys Black Bean Enchilada

Whole Meal
2 cups spinach
1 tablespoon sesame seeds
Dressing:
2 teaspoons lemon juice
1 teaspoon olive oil
1 teaspoon red wine vinegar

A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST

For an extra 300 calories: add 1/2 cup yogurt at breakfast

+ 1 cup salad and 1 tablespoon dressing at lunch
+ 1 cup 1% milk or soymilk at snack + 1/2 cup fruit after dinner.
Avoid temptation! Make sure you eat before you go to the market.

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

DAY EIGHT
Amys Organic Cream of Rice Bowl or
1 cups of your favorite gluten-free hot cereal
teaspoon cinnamon
2
tablespoons raisins (or other dried fruit of your choice)
1 small apple, grated or eaten whole
1
cup 1% fat milk or soy milk

1 cup Amys Organic Chunky

Tomato Bisque
1
Amys Bistro Burger
1
corn or brown rice tortilla
2 tablespoons Amys Salsa
1 or more cups green salad
1 tablespoon low fat dressing
To make the wrap: Microwave the burgers for half the
recommended time. Remove from microwave. Coarsely chop,
top with salsa, and roll into the tortilla to form a burrito.
Wrap the burrito in a slightly damp towel, put burrito in
the microwave and heat for the remaining time.

SNACK
DINNER

DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST

3/4

ounce almonds
tablespoons raisins

Amys Garden Vegetable Lasagna

cup steamed broccoli
1
cup steamed carrots
2-3 cups green salad with
tablespoon low fat dressing
1
1

frozen fruit bar

For an extra 300 calories: include 3/4 ounce almonds

(18 nuts) + 2 tablespoons raisins at snack and 1 cup
soy or 1% fat milk with lunch.
Carry carrot sticks with you to curb hunger.

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

DAY NINE
Amys Tofu Scramble
2
tablespoons of your favorite Amys Salsa, if desired
cup sliced peaches, pears or 1 apple
1
cup 1 % fat milk or soymilk

SNACK

1 orange
1
tablespoon cashews

LUNCH

Amys Santa Fe Enchilada Bowl

1 cup carrots, celery and
cucumbers with
2 tablespoons Amys Black Bean Dip (see recipe below) OR
1 tablespoon reduced fat dressing

SNACK

cup plain yogurt

cup fresh or frozen (defrosted) berries

DINNER

A LITTLE MORE?
DAILY TIP

Amys Light in Sodium Brown Rice and Veggie Bowl

1 cup Amys Chunky Tomato Bisque (Light in Sodium or regular)
1 cup fresh or frozen veggies cooked with
2 teaspoons of your favorite salt-free seasoning blend
2 cups green salad with added veggies topped with
1 tablespoon vinegar + 1 teaspoons olive oil

For an extra 300 calories: 1 brown rice tortilla with 2 more

tablespoons bean dip and ounce cheese to make a mini-wrap
at lunch + cup yogurt and cup more fruit for snack.
Drink a tea with cinnamon to curb your sweet tooth.
Amys Black Bean Dip
1 can Amys Black Bean Chili
1 small onion, chopped
1 small tomato, chopped
Combine ingredients in a blender or food processor with
3 tablespoons water. Blend until smooth. For a spicier dip,
add 1/4 teaspoon chili powder or 1/2 teaspoon chipotle pepper.

DAILY CHECKLIST

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

LUNCH

DAY TEN
1
1
2

cup plain yogurt mixed with

cup strawberries or mixed berries
tablespoons toasted almonds

Amys Shepherds Pie

3
cups baby spinach sprinkled with

sesame seeds

cucumber slices

green onions
Dressing:
1 tablespoon rice vinegar
teaspoon sesame oil

SNACK

DINNER

DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST

1
1
6
2

tablespoon almond butter

rice cake or
crispy gluten-free crackers
teaspoons no sugar added jam

2 cups Amys Fire Roasted Southwestern Vegetable Soup

2 teaspoons grated Parmesan

cheese sprinkled on top
1 slice gluten-free bread,

rubbed with garlic and toasted
2 cups salad with
1 tablespoon vinegar
2 teaspoons olive oil

1

cup fresh or frozen fruit

For an extra 300 calories: cup yogurt at breakfast + 1 more

tablespoon almond butter and another rice cake or 4 more
crackers for snack + 1 cup 1 % fat milk or soymilk after dinner.
Relax . . . Focus on your breathing! Take 5 deep breaths
(long inhales and exhales).
Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST
LUNCH

DINNER
DESSERT

DAY ELEVEN
Amys Tofu Scramble
4 ounces orange juice

2 cups Amys Light in Sodium Lentil Soup with

cup chopped spinach or chopped fresh parsley
6 gluten-free crackers
1 cup sliced cucumbers, celery or other veggies with
1 tablespoon reduced fat dressing

Amys Teriyaki Bowl

1 cups frozen Asian vegetable mix (without sauce), cooked

Fruit smoothie
Blend:
1 cup milk or plain yogurt
cup frozen fruit and ice
(Or just have yogurt and fruit)

A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST

For an extra 300 calories: 1 piece of fruit, 1 ounce string

cheese and ounce almonds for snack in afternoon
+ 1 more cup vegetables at dinner.
Going up? Slimming down! Take the stairs instead of the elevator.

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

DAY TWELVE
Amys Organic Cream of Rice Bowl or
1 cups of your favorite gluten-free hot cereal
cup sliced fresh or frozen strawberries
3
tablespoons sliced almonds or other nuts
cup 1% fat milk or soymilk

LUNCH

2


2

cup Amys Refried

Black Beans with
corn tortillas
ounce shredded cheese
cup carrots and cucumbers
tablespoons of your favorite
Amys Salsa

SNACK

6
1

gluten-free crackers
small apple

DINNER

A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST

Amys Baked Ziti Kids Meal

3 cups salad
2 tablespoons reduced fat dressing

For an extra 300 calories: add cup gluten-free cereal

and cup milk at breakfast + 1 ounce string cheese or
cup cottage cheese at snack + 1 cup 1% fat milk or
soy milk with dinner.
Be gentle with yourself. Baby steps add up.

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

DAY THIRTEEN
Amys Organic Cream of Rice Bowl or
1 cups of your favorite gluten-free hot cereal
1 small apple grated into it
1 teaspoon cinnamon
1 8 ounce glass of 1% fat milk or soymilk

SNACK

cup cottage cheese

cup berries, pineapple or other fruit

LUNCH

1
1


3
1
1

DINNER

Amys Roasted Vegetable Tamale

1-2 cups steamed mixed veggies topped with

your favorite salt-free seasoning
1 teaspoon olive oil

a squeeze of lime
2
1

A LITTLE MORE?

DAILY TIP
DAILY CHECKLIST

Amys Bistro Burger

medium baked potato with
Amys Salsa, lemon juice or
low-fat dressing
cups salad drizzled with
tablespoon vinegar and
teaspoon olive oil

cups shredded cabbage

tablespoon rice or other
vinegar and a splash of
hot sauce

For an extra 300 calories: include

another cup gluten-free cereal at breakfast + cup
cottage cheese and cup fruit at snack + ounce cheese
on baked potato or burger at lunch.
Dont drink your calories! Sodas and fruit juice are loaded with
calories.

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

BREAKFAST

DAY FOURTEEN
3
2
2

rice cakes
tablespoons almond butter
tablespoons all-fruit preserves
cup soymilk or 1% fat milk

LUNCH

2 cups Amys Organic Cream of Tomato Soup

(Light in Sodium or regular)
6 gluten-free crackers
2 cups salad with
1 tablespoon reduced fat dressing

SNACK

1
1

DINNER

DESSERT
A LITTLE MORE?
DAILY TIP
DAILY CHECKLIST

small apple or other fruit

ounce cashews or other nuts or seeds

Amys Brown Rice and Veggies

Bowl (Light in Sodium or regular)
2-3 cups chopped cabbage,

carrots, cucumbers and onions

topped with
2 tablespoons of your favorite

Amys Salsa
3 tablespoons plain yogurt

cup fresh or frozen (defrosted) berries

cup plain yogurt

For an extra 300 calories: add 1 cup milk or soymilk and

cup fruit in the morning + 6 more crackers at lunch
+ 1 ounce cashews at snack.
Use Stevia intead of Nutrasweet. It is a natural, sugar-free
sweetener.

Keep track of what youve done and how you feel each day.
Today I felt: ___________________ My favorite meal was: _____________
Water: _______________________ Vitamins: _________________________
Exercise: _____________________ Time spent exercising: ____________

Diet Plan

GLUTEN FREE

NUTRITIONAL
BREAKDOWNS

DAY ONE

DAY TWO

DAY THREE

DAY FOUR

DAY FIVE

DAY SIX

DAY SEVEN

DAY EIGHT

DAY NINE

DAY TEN

DAY ELEVEN

DAY TWELVE

DAY THIRTEEN

DAY FOURTEEN

Calories
1280
Protein (gms)
41
Carbohydrates (gms) 159
Fat (gms)
60
24
Fiber (gms)
Sodium (mg)
2055
With Lower Sodium

Calories
1320
Protein (gms)
77
Carbohydrates (gms) 186
Fat (gms)
33
Fiber (gms)
20
Sodium (mg)
2446
With Lower Sodium

Calories
1310
40
Protein (gms)
Carbohydrates (gms) 185
Fat (gms)
49
28
Fiber (gms)
Sodium (mg)
2220
With Lower Sodium

Calories
1577
Protein (gms)
51
Carbohydrates (gms) 229
Fat (gms)
72
Fiber (gms)
35
Sodium (mg)
2486
With Lower Sodium

Calories
1333
Protein (gms)
54
Carbohydrates (gms) 199
Fat (gms)
39
Fiber (gms)
43
1930
Sodium (mg)
With Lower Sodium

Calories
1423
Protein (gms)
53
Carbohydrates (gms) 200
Fat (gms
44
30
Fiber (gms)
Sodium (mg)
2922
With Lower Sodium 2222

Calories
1326
Protein (gms)
56
Carbohydrates (gms) 191
Fat (gms)
49
Fiber (gms)
24
Sodium (mg)
2450
With Lower Sodium

Calories
1392
46
Protein (gms)
Carbohydrates (gms) 207
Fat (gms)
41
39
Fiber (gms)
Sodium (mg)
2720
With Lower Sodium

Calories
1480
Protein (gms)
65
Carbohydrates (gms) 221
Fat (gms)
48
Fiber (gms)
38
Sodium (mg)
2663
With Lower Sodium

Calories
1390
Protein (gms)
39
Carbohydrates (gms) 249
Fat (gms)
47
Fiber (gms)
34
2242
Sodium (mg)
With Lower Sodium 2932

Calories
1415
Protein (gms)
59
Carbohydrates (gms) 186
Fat (gms)
34
30
Fiber (gms)
Sodium (mg)
2551
With Lower Sodium

Calories
1478
Protein (gms)
51
Carbohydrates (gms) 228
Fat (gms)
45
Fiber (gms)
31
Sodium (mg)
1890
With Lower Sodium

Calories
1525
64
Protein (gms)
Carbohydrates (gms) 183
Fat (gms)
47
49
Fiber (gms)
Sodium (mg)
2007
With Lower Sodium

Calories
1360
Protein (gms)
39
Carbohydrates (gms) 212
Fat (gms)
44
Fiber (gms)
29
Sodium (mg)
1816
With Lower Sodium

Diet
Diet Plan

GLUTEN
GLUTEN FREE
FREE

SHOPPING LIST
WEEK ONE

Items shown reflect purchases for the 1500 calorie-per-day Amys Gluten Free Meal Plan.
If you would prefer to make any substitutions, make sure to substitute similar Gluten Free
items. To follow the 1800 calorie plan, please purchase the additional items at the end of
this list.

AMYS KITCHEN PRODUCTS

Purchase one each of the following unless stated otherwise:

Amys Organic Cream of Rice Bowl (3)

Amys Tofu Scramble Meal
Amys Roasted Vegetable Tamale
Amys Organic Cream of Tomato Soup
Amys Salsa your choice
Amys Brown Rice and Veggie Bowl (2)
Amys Mexcian Tofu Scramble (2)
Amys Black Bean Enchilada Whole Meal
Amys Black Bean Vegetable or Lentil Soup
Amys Rice Macaroni and Cheese
Amys Organic Tuscan Bean and Rice Soup
Amys Indian Vegetable Korma
Amys Organic Chili with Vegetables
Amys Shepherds Pie
Amys Baked Ziti Bowl
Amys Chunky Tomato Bisque Soup
Amys Cheese Enchilada Whole Meal

FRUITS & VEGETABLES

Purchase locally grown and organic when possible.

1 pint orange juice

1 tangerine (or small orange)
1 package mini carrots
14 cups salad greens
1 peach (canned or fresh)
2 apples
4 cups spinach leaves
2 pears (canned or fresh)
1 bunch of broccoli
2 cucumbers
2 tomatoes
1 lemon
1 medium red onion
Cilantro (if desired)
1 cup mixed fruit
3 cups fresh or frozen berries
1 large can pineapple (crushed or cubed) in 100% juice

Diet
Diet Plan

GLUTEN
GLUTEN FREE
FREE

SHOPPING LIST
WEEK ONE

DAIRY

Purchase organic when possible.

4 cups nonfat plain yogurt (1 quart)

1 quart 1% milk or soymilk (if choosing yogurt rather than milk: increase yogurt by
2 cups and decrease milk by 2 cups)
1 ounces grated cheese (Parmesan or Cheddar)
1 ounce string cheese
1 cup lowfat cottage cheese
ounce feta cheese
ounce reduced fat Monterrey Jack cheese

PANTRY ITEMS

Almond butter
Corn tortillas
3 cups quinoa
Gluten-free hot cereal
Almonds - slivered or sliced
Organic rice cakes (such as Lundberg)
Pumpkin seeds
Gluten Free crackers or bread
Sunflower seeds
(such as Marys Gone Crackers)
Olive oil
Sesame seeds
Balsamic vinegar
Cashews
Raisins or other small, dried fruit
Cinnamon
Vanilla extract

A LITTLE MORE?

To follow the 1800 calorie plan, please add the following items:

1 ounce (24) almonds

cup fruit
cup quinoa or other gluten-free cereal
1 cup chili
ounce pumpkin seeds
cup berries
cup cottage cheese
1 cups mixed fruit
1 ounce lowfat cheese
3 cups milk
1 cup salad greens

Diet
Diet Plan

GLUTEN
GLUTEN FREE
FREE

SHOPPING LIST
WEEK TWO

AMYS KITCHEN PRODUCTS

Purchase one each of the below unless stated otherwise:

Amys Organic Cream of Rice Bowl (3)

Amys Chunky Tomato Bisque Soup
Amys Bistro Burger (2)
Amys Salsa your choice
Amys Garden Vegetable Lasagna
Amys Tofu Scramble (2)
Amys Santa Fe Enchilada Bowl
Amys Roasted Vegetable Tamale
Amys Light In Sodium Brown Rice & Veggie Bowl (2)
Amys Shepherds Pie
Amys Fire Roasted Southwestern Vegetable Soup
Amys Light In Sodium Lentil Soup
Amys Teriyaki Bowl
Amys Refried Black Beans
Amys Baked Ziti Kids Meal
Amys Organic Cream of Tomato Soup

FRUITS & VEGETABLES

Purchase locally grown and organic when possible.

1 tangerine (or small orange)

1 package mini carrots
16 cups salad greens
1 peach (canned or fresh)
4 apples
2 pears (canned or fresh)
1 bunch celery
2 cucumbers
1 bunch of broccoli
green onions
1 cup fresh or frozen mixed veggies
1 lemon
4 cups baby spinach leaves
1 lime
1 medium baked potato
3 cups shredded cabbage
garlic clove
Chopped fresh parsley or cup chopped spinach
1 cups frozen Asian vegetable mix (without sauce)
3 cups fresh or frozen berries
1 large can pineapple (crushed or cubed)
1 cup mixed fruit
4 ounces orange juice

Diet
Diet Plan

GLUTEN
GLUTEN FREE
FREE

SHOPPING LIST
WEEK TWO

DAIRY

Purchase organic when possible.

4 cups nonfat plain yogurt (1 quart)

1 quart 1% milk or soymilk (if choosing yogurt rather than milk: increase yogurt by
2 cups and decrease milk by 2 cups)
ounce grated cheese (Parmesan or Cheddar)
2 teaspoons grated parmesan cheese
1 ounce string cheese
3/4 cup lowfat cottage cheese
Frozen fruit bars

ADDITIONAL PANTRY ITEMS

If you have already purchased pantry items for Week One, only a few additional items need to
be purchased. All other items come in large quantities and can be used again for Week Two.

Hot sauce
Salt-free seasoning blend
Sesame Oil
Rice Vinegar
No sugar added jam/all fruit perserves (such as Cascadian Farms, Kozlowski)

A LITTLE MORE?

To follow the 1800 calorie plan, please add the following items:

1 ounce (24) almonds

cup berries
cup cottage cheese
1 cups mixed fruit
3 ounces lowfat cheese
cup fruit
4 cups milk
1 cup yogurt

Diet Plan

GLUTEN FREE

NOTES

Diet Plan

GLUTEN FREE

NOTES

Diet Plan

GLUTEN FREE

WHY BUY AMYS?

Its delicious and tastes homemade!
Amys food tastes good because its made from the kind of real food ingredients that
people use in their own kitchens . . . no additives, no MSG, no preservatives,
no GMOs and no trans fats. Each burrito and enchilada is hand-rolled,
every pizza crust is hand-stretched and topped, and our ingredients are carefully
placed in each entre.

ITS MADE FROM ORGANIC INGREDIENTS.

Fruits, vegetables and grains are grown organically, the way nature intended
food to grow, without the use of insecticides and other
harmful chemicals.

EVERYTHING IS VEGETARIAN.
No meat, fish, shellfish, poultry, eggs or peanuts are ever used in any Amys
products. Dairy cheeses are made with pasteurized rBST hormone-free milk
and do not contain animal enzymes or animal rennet.

SPECIAL DIET? NO PROBLEM.

Amys makes several products for people with dietary restrictions.
Many of our customers follow special diets, whether allergy-related or
simply to live a healthier lifestyle. Please visit us at www.amys.com
for a complete list of products.

LET OUR CUSTOMERS TELL YOU!

We get such wonderful letters! Read some of our many letters from satisfied
customers on our website or simply try a delicious Amys meal for yourself.
Amys is available in natural foods and grocery stores, supermarkets
and selected warehouse and club stores throughout the United States, Canada,
Mexico and abroad.

AMYS KITCHEN, INC. P.O. Box 4759, Petaluma, CA 94955

www.amys.com
Join the conversation on Facebook! www.facebook.com/AmysGoOrganic