Facondia Lab by nicastro.in
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The GF+DF Athlete's Basic Pantry

The checklist of key ingredients to always keep on hand for a complete GF+DF meal in under 20 minutes.

Facondia Lab by nicastro.in

With these ingredients at home, you can always put together a complete meal in under 20 minutes. Check off what you already have, and note separately what's missing for your next shopping trip.

🌾 Carbs

🥩 Protein

🥑 Healthy fats

🧂 Seasonings

🍳 Breakfasts

★ The 3 D rule

Doubt it: if an ingredient isn't certified, it might not be safe. Dig it up: search the product online if you're unsure. Diversify: don't rely on a single substitute.

See also Printable Weekly Meal Plan Template → The printable template to write your week by hand: day type (TD, RD, HID) and the five meals of each day, plus shopping list and prep session. Printable Gluten-Free and Dairy-Free Substitutes: What to Use Instead → The most useful kitchen swaps to cut out gluten and dairy without giving up flavour or protein.
Meal Prep for GF+DF Athletes
From the book

Meal Prep for GF+DF Athletes

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The content on this page is for informational and practical purposes only: it doesn't replace professional advice. For specific dietary, health or medical needs, always consult a doctor or a qualified specialist.