Lose Wheat in 4 Weeks: An Easy Plan to Kick Grains

Lose Wheat in 4 Weeks: An Easy Plan to Kick Grains

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Break Free of Grains with Ease and Convenience

From the creators of the New York Times best seller, Paleo for Every Day, this step-by-step detox plan will help you lose weight and improve health without sacrificing flavor or time. Take the edge off wheat withdrawal with delicious and satisfying favorites like Vegetarian Chiles Rellenos with Walnuts, Raisins, and Cheese or Zucchini and Yellow Squash Pasta with Toasted Hazelnuts and Lemon Vinaigrette.

Lose Wheat in 4 Weeks offers everything you need to eliminate grains from your diet and add joy and simplicity back into everyday eating.

• A practical 28-day meal plan with handy shopping lists and substitution guides

• 150 mouthwatering recipes suitable for even the tightest budgets

• Concise, easy-to-understand guidelines for following a grain free diet

• Culinary tips and tricks for flexible meal preparation in 45 minutes or less

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Product Details

ISBN-13: 9780989558679
Publisher: Arcas Publishing
Publication date: 12/01/2014
Pages: 294
Product dimensions: 6.00(w) x 8.90(h) x 1.10(d)

Table of Contents


Chapter One: Why Try a Grain-Free Diet?

Chapter Two: A Practical Approach to Going Grain-Free

Chapter Three: Gearing Up for the Grain-Free Lifestyle

Chapter Four: Your Meal Plan in Action

Week 1

Week 2

Week 3

Week 4

Chapter Five: Breakfasts and Brunch

Berry Yogurt Parfait

Fresh Strawberry Yogurt Smoothie

Blueberry, Orange, and Banana Smoothie

French-Style Scrambled Eggs

Soft Scrambled Eggs with Chives and Goat Cheese

Huevos Rancheros Sin Tortillas

BLT Salad with Buttermilk Dressing

Eggs Benedict

Eggs Norwegian

Poached Eggs with Grain-Free Romesco

Breakfast Quinoa with Honey, Cinnamon, and Toasted Almonds

Smoked Salmon, Grilled Asparagus, and Quinoa Salad

Simple Frittata with Tomato, Parmesan, and Basil


Italian Sausage Skillet Hash

Shredded Potato Pancakes with Onion Relish

Grilled Chicken Cobb Salad with Smoked Bacon

Fiery Northeastern Thai Chicken Salad

Broccoli and Cheddar Breakfast Casserole

Oyster Mushroom Skillet Hash

Chapter Six: Starters and Lunch

Chicken Salad with Garlic Aïoli

Greek Salad with Lemon Vinaigrette

Cherry Tomato Salad with Basil and Feta

Kale Caesar Salad

Stracciatella Soup

Fresh Summer Bean Salad

French-Style Potato Salad with Dijon Vinaigrette


Grilled Chicken Satay with Homemade Peanut Sauce

Baby Shrimp Ceviche with Mango, Radish, and Red Onion

Greek Yogurt Potato Salad with Fresh Herbs

Lemongrass Beef Lettuce Wraps

Southwestern-Style Chili with Toasted Pumpkin Seeds

Creamy Charred Eggplant Dip

Roasted Beets with Charmoula and Greek Yogurt

Chapter Seven: Snacks and Sides

Garlic Hummus with Tahini

Sautéed Spinach with Nutmeg

Classic Succotash

The Only Guacamole Recipe You'll Ever Need

Snappy Green Beans with Lemon Zest and Olive Tapenade

Fluffy Mashed Cauliflower with Thyme

Sautéed Dandelion Greens with Garlic

Puglian-Style Broccoli Rabe

Sautéed Swiss Chard with Raisins and Almonds

Red Cabbage Slaw with Buttermilk Dressing

Mexican Street-Style Grilled Corn

Roasted Cherry Tomatoes with Arugula-Walnut Pesto

Fresh Artichoke-Lemon Dip

Honey-Roasted Baby Carrots

Roasted Sweet Potato Fries with Cumin, Coriander, and Lime

Roasted Asparagus with Garlic and Orange Zest

Red Wine-Braised Red Cabbage

Southern-Style Collard Greens with Smoked Bacon

Roasted Rosemary Potatoes

Pan-Roasted Brussels Sprouts with Red Pepper Flakes and Parmesan

Chapter Eight: Vegetarian and Vegan

Heirloom Tomato Caprese Salad

Peach, Feta, and Mint Caprese Salad

Arugula Salad with Radish, Pomegranate Seeds, and Pine Nuts

Grilled Zucchini and Yellow Squash Salad with Feta and Red Onion


Creamy Corn Chowder

Vegetarian Chile Relleno with Toasted Walnuts, Raisins, and Monterey Jack Cheese

Quick Ratatouille and Quinoa

Grilled Portobello Mushrooms with Charmoula

Butternut Squash Soup with Sage

Zucchini 'Pasta' with Toasted Almonds and Lemon Vinaigrette

Vegetable Bean Soup

Vegetarian Borscht

Vegetarian Stuffed Cabbage

Minestrone alla Genovese

Chapter Nine: Fish and Seafood

Seared Scallops with Lemon-Herb Vinaigrette

Marinated Barbecued Shrimp

Seared Calamari Piccata

Pan-Roasted Trout with Charmoula

Pan-Fried Trout with Black Peppercorn-Buttermilk Dressing

Pan-Seared Tilapia with Olive Tapenade and Lemon Zest

Baked Tilapia with Ginger and Scallion

Shrimp Scampi with Quinoa

Steamed Mussels with Parsley, Lemon, and Shallot

Pan-Seared Shrimp with Arugula-Walnut Pesto

Roasted Shrimp with Tzatziki Sauce

Pan-Roasted Salmon with Quick Pickled Onions and Mustard Vinaigrette

Thai Steamed Mussels with Ginger, Lemongrass, and Chiles

Grilled Branzino with Salsa Verde

Grilled Salmon with Basil Pesto

Poached Fresh Cod with Grape Tomatoes, Capers, and Olives

South Indian-Style Fish Curry

Shrimp Fra Diavolo


Seared Scallops with Quick Pickled Onions and Charmoula

Chapter Ten: Meat and Poultry

Grilled Skirt Steak with Chimichurri

Thai Stir-Fried Beef

Pan-Roasted Pork Chops with Salsa Verde

Citrus-Marinated Grilled Skirt Steak Salad

Thai Street Cart-Style Chicken

Pan-Roasted Moroccan-Style Chicken

Pan-Roasted Chicken Thighs with Mango Pico de Gallo

Hearty Beef Stew

Almond-Crusted Chicken with Buttermilk Dressing

Easy Roast Chicken with Rosemary and Lemon

Pumpkin Seed-Crusted Chicken with Pico de Gallo

Shish Kabobs with Chimichurri

Chicken Cacciatore

Greek Meatballs with Tzatziki Sauce

Spicy Thai Beef Salad

Crisp Duck Breast with Homemade Peanut Sauce

Pork Chops alla Pizzaiola

Grilled Pork Chops with Quick Pickled Onions and Buttermilk Dressing

Provencal-Style Lamb Stew

Hearty Sausage and Bean Stew

Chapter Eleven: Sweets and Treats

Honey-Vanilla Bean Ice Cream

Chocolate-Vanilla Shake

Strawberry Shake

Honey-Vanilla Bean Shake


Banana Split

Chocolate Egg Cream

Chocolate-Chili Brownies

Chocolate Chip Blondies

Honey Snickerdoodles

Watermelon-Jalapeño Ice Pops

Honey-Chocolate Mousse

Blackberry Lassi

Raspberry-Lime Ice Pops with Mint

Berries with Fresh Whipped Cream and Mint

White Peach and Basil Granita

Honey Panna Cotta

Mulled Wine with Cinnamon, Citrus, and Clove

Red Wine Poached Pears with Crème Fraîche

Chapter Twelve: Sauces, Dressings, and Condiments

Easy Pico de Gallo

Quick Marinara Sauce

Simple Basil Pesto

Homemade Mustard

Hollandaise Sauce


Lemon Vinaigrette

Quick Pickled Onions

Arugula-Walnut Pesto

Greek Yogurt-Dill Dressing

Garlic Aïoli

Grain-Free Romesco

Olive Tapenade


Homemade Peanut Sauce

Mustard Vinaigrette

Tzatziki Sauce

Chocolate Sauce

Strawberry Coulis

Buttermilk Dressing

Appendix A: 10 Tips for Eating Out



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