Easy Meal Prep Recipes For Healthy Lunches:
Mason Jar Salads with Sesame Yogurt Dressing
Mason jar salads are healthy, portable salads, picnic ready and packed with nourishment! This vegetarian and gluten-free recipe will keep you fueled and energized all day! Seasonal vegetables, roasted chickpeas, and a homemade sesame yogurt dressing make for a perfectly balanced lunch at home or on the go.
California Quinoa Salad Collard Wraps with Edamame Pesto are a delicious vegan and gluten-free salad all wrapped up in healthy greens. The pesto adds a punch of plant based protein which makes this a nutritious power lunch or picnic lunch!
Gluten Free Meal Prep Recipes To Try This Week
Simple swaps in your diet can significantly reduce inflammation and deliver overall amazing health benefits. Whether you are gluten free due to a medical condition or are just looking to incorporate a few more whole foods into your diet, we have put together 16 Gluten Free Meal Prep Recipes To Try This Week.
Complete with a grocery list of items to buy plus pantry staples, you and your family will be set to eat fast, fresh and 100% delicious all week long! And yes, this gluten free meal prep plan does include a few sweet treats! Even we get a hankering for a rich, yet healthy chocolate treat now and again!
Monday: Instant Pot Chicken Tikka Masala
Serving notes: I love this over my Garlic-Cilantro Cauliflower Rice to get in those extra veggies, but of course its great over brown rice, too either way, make extra for tomorrow night!
Meal Prep Tip: Since you have to trim chicken for todays recipe anyway, take a few extra minutes to trim the chicken for Wednesdays recipe while youre at it, youll be glad you did!
Servings: 4
Weight Watchers Personal Points Link:Instant Pot Chicken Tikka Masala
Serving notes: A couple of great side options for this one are either roasted or sauteed veggies seasoned with this Smokey Southwestern Seasoning or this Carrot-Apple Salad the cilantro in it really pulls everything together!
Servings: 4
Weight Watchers Personal Points Link:Salmon Tacos with Deconstructed Guacamole
Read Also: Costco Grain Free Granola
Fresh Corn Potato & Leek Chowder
A crisp chill in the air is your cue to cook some hearty delicious chowders. Fresh corn, potato & leek chowder is one of our guilty pleasures. What could possibly be better then, charred sweet corn with potatoes and leeks in a thick creamy soup topped with freshly cooked crispy bacon crumbles? This exceptionally simple yet knock out chowder is oozing with rustic flavour.
Friday: Instant Pot Teriyaki Chicken
Servings: 6
21 Day Fix Container Counts per Serving: 1 Red, 1/4 Purple, 1/2 tsp, 2 sugar teaspoons
Weight Watchers Blue Plan Points : 5
Hope you guys have an amazing week!! And if you follow along with this meal plan or make any of the recipes, Id love to hear from you on social! Your posts, comments and photos of your meals seriously make my life!! You can find me or find/tag me on Instagram thefoodieandthefix
Also Check: Is Keto A Gluten Free Diet
Classic Three Bean Salad
Heres a fresh spin on that classic Bean Salad! This one stars a load of beans for healthy, plant-based protein, with a little less sugar and more freshness than the standard salad. Make it up and let it marinade all week.
Prep time: 15 minutes
Make ahead: Stores up to 5 days refrigerated
Make ahead: Store refrigerated for 10 days
The Best 10 Foods For Gluten Free Meal Prep
Mar 26, 2021 | Meal Planning |
Gluten Free Meal Prep can be daunting if you’re new to it. Where to begin? Start with these 10 items and you’ll have healthy food all week.
As a somewhat type A person who loves to feel organized and prepared, I think meal prep is great for everyone.
But, I know from firsthand experience, it’s even more important if you’re gluten free. This is especially true if you’re just starting out on your gluten free journey. Casually picking up takeout gets a whole lot harder if you’re avoiding gluten, particularly if you live in a small town like I do.
Plus, if you’ve just given up gluten, or are working toward eliminating it from your diet, a lot of your standbys will no longer be options. This can feel limiting, but I promise that with just a little planning and prep, going gluten free is totally doable.
If you think of meal prep as all or nothing, it’s super daunting when you’re first starting out. Do you really have time to prep an entire week’s meals?
Don’t worry though! Even if you’re not ready for a full week’s worth of meal prep, even a quick meal prep session can make a big difference. Once you get the hang of that and meal prep becomes a habit, you just might find yourself doing more. There’s nothing like the feeling of going into a Monday knowing you have healthy meals prepped for the busy week ahead. It’s not just the time savings, but the mental relief of not having to worry about what’s for dinner.
Read Also: Is Nature Valley Crunchy Granola Bars Gluten Free
What To Eat On A Gluten
You can basically eat all the foods that dont contain gluten or dairywhich excludes about 96% of all processed foods out there. But lets focus on what we can eat!
Fruits And Vegetables. Greens, berries, cruciferous and starchy vegetables, bananas all fruits and vegetables are dairy-free and gluten-free and youre welcome to eat plenty of them Fruits and vegetables are full of antioxidants and super beneficial for your health, so they should be the foundation of your everyday diet.
Herbs And Spices. Basil, mint, dill, turmeric, rosemary, even black pepper! Its no secret herbs and spices have healing properties and can give any dish that little special something.
Nuts And Seeds. Chia seeds, flaxseed, walnuts, almonds, cashews there are many choices here. Similarly to fruits and vegetables nuts and seeds are full of antioxidants and essential nutrients that the human body just needs.
Protein. The best choices here are eggs, fish, seafood from a sustainable source and poultry.
Fiber-Rich Foods. You can have lentils, beans, chickpeas and all the gluten-free grains like quinoa, buckwheat, millet or amaranth. For this week well skip the oats since most varieties are contaminated with gluten.
Turkey Sausage And Sweet Potato Lunch Bowls
- 4-5cupssweet potato cubes1 inch
- 1lbItalian turkey sausage500 g
Mixed Vegetables
- 2bell pepperscut into 1 inch pieces
- ½red onionchopped into 1 inch pieces
- 1-2zucchinisliced into 1 inch pieces
- 2tablespoonswateror more to thin out
Grill
- Heat barbecue to medium-high heat .
- Sweet Potatoes Depending on how much space you have on your grill, you may want to make these in the oven. Toss the sweet potatoes with olive oil, salt and pepper.
- Using a vegetable grilling basket or plate, cook the sweet potatoes, stirring often, for 15-20 minutes, or until cooked through.
- Sausage: Pierce with a knife and grill for 10-15 minutes, turning every 2-3 minutes, until cooked through.
- Mixed veggies: Toss veggies with olive oil and salt and pepper.
- Grill on a vegetable grilling basket or plate, stirring every 2-3 minutes, until cooked through .
Oven
- Pre-heat oven to 425°F. Line a baking sheet with parchment and set aside.
- Arrange sweet potato cubes on the baking sheet, and bake for 15 minutes.
- Give them a stir and return to the oven for another 10 or so minutes, until they are easily pierced with a fork.
- Add the vegetables and sausages to a separate sheet pan, and cook for 10-15 minutes, until cooked through.
Assembly
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Gluten Free On A Budget
Think healthy gluten free eating has to break the bank? Think again! Trust me, I know how difficult it can be to stick to your grocery budget, especially when youre trying to accommodate food allergies and health conditions that require specialty ingredients. Sometimes, it seems like all thats left are rice and beansexcept beans arent always easily digested, and rice isnt all that nourishing on its own.
I digress. The point is, I get it. Luckily, Ive been in your shoes before, and Ive done all the heavy lifting for you. That means that Ive managed to navigate allll the grocery stores, choosing wholesome ingredients that help create satisfying meals full of flavor while also sticking to an affordable grocery budget! Ive even gathered a full week of the absolute best cheap gluten free meals along with a complete grocery list and cost estimations so you can take the guesswork out of meal prep and feel confident knowing youre nourishing your body while also enjoying your food and protecting your wallet.
Get My Free Meal Prep Quick Start Guide
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28gluten-free meal prep recipes that you can make ahead on the weekend for easy lunches and re-heatable dinners! Vegan and vegetarian, chicken, fish, turkey, pork and beef meal prep recipes that are all gluten-free.
For those on a special diet or with food intolerances, it can be hard to find meal prep recipes that check off all the boxes. In addition to these gluten-free meal prep recipes, I’ve also rounded up dairy-free, paleo, and vegetarian meal prep recipes.
Whether you are celiac or have a gluten intolerance, it can be challenging to find 100% gluten-free meals when eating out. Not only that, but if you’ve recently gone gluten-free, you may be struggling to find recipes that you can enjoy! Making your own lunches is a great way to make sure that you don’t have issues with gluten cross-contamination.
Today I’ve rounded up 28 gluten-free meal prep recipes for lunch and dinner. These recipes are delicious, satisfying, and the perfect way to stay on track with your healthy eating goals.
Also Check: Does Hellofresh Have Gluten Free
Crockpot Glazed Chicken Teriyaki
Prep Time: 5 Minutes
This easy crockpot chicken teriyaki has a delicious sweet & sticky glaze thats made with no refined sugars. The chicken is slow-cooked until tender and lets all teriyaki stock infuse into the meat. Its a healthier twist on a traditional teriyaki sauce so that you can enjoy a guilt-free pleasure.
Easy Meal Prep Recipes For Healthy Dinners:
Quick Sausage Cassoulet with English Muffin Breadcrumbs
Quick sausage cassoulet topped with English muffin breadcrumbs! This easy one-pot meal is a gluten-free recipe to feed a crowd! A lightened up quick version of the classic French Cassoulet! Loaded with summer veggies, white beans, herbs, spices, chicken sausage, and topped with crusty English Muffins. Its great for meal prep, a hearty breakfast, or a wholesome dinner!
Quick Sweet Potato Mole Turkey Chili
Turkey chili with a Mexican flare! This Sweet Potato Mole Turkey Chili is Paleo friendly, healthy, and an easy chili recipe! A hearty protein packed chili made with an easy homemade sweet potato mole sauce. Great to feed a crowd, for meal prep, or to use up holiday leftovers.
Gluten-Free Panko Paprika Chicken
Panko Crusted Paprika Chicken is a gluten free baked chicken recipe, simple to make with gluten-free panko bread crumbs and paprika spices! Bake it with veggies for an easy one pan meal, or simply by itself. Either way, a healthy gluten-free dinner is ready in under 45 minutes!
Sweet and Spicy Sriracha Paleo Meatballs
Paleo Meatballs with a sweet Sriracha sauce! These sweet and spicy Paleo meatballs are easy to make in under 45 minutes. Simple ingredients, super tasty, and protein packed! Great as an appetizer, meal, or meal prep addition. Freezer friendly yall!
BONUS WHOLE 30 MEAL
Instant Pot Candied Cajun Trail Mix
Paleo Coconut Almond Butter Jelly Energy Bars
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Outrageously Easy Quinoa Pizza Crust
Outrageously Easy Quinoa Pizza Crust recipe that takes only 5 minutes of prep time, yes 5 minutes. The gluten-free pizza crust has just the right amount of crispness and will hold several toppings without being soggy. I often use this vegan quinoa pizza crust as a bread substitute with fresh toppings such as avocado, pesto, fresh tomatoes and chives.
100% food grade silicone Stain-proof, BPA free and stick-resistant,baking mat will never tarnish or discolor Meticulously designed to serve you for years and years or even more a must-have accessory for any kitchen.
Tropical Turmeric Detox Smoothie
I actually featured this smoothie recipe in my recent Smoothie Meal Prep video, and it was a huge hit with yall! Because it has tremendous anti-inflammatory properties thanks to the turmeric and hemp seeds, I just had to include it in this meal prep menu.
Turmeric contains a compound, called Curcumin, which has extremely powerful anti-inflammatory properties and is a strong anti-oxidant. It can even help to prevent cancer!
Servings: 1 | Prep Time: 5 minutes
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Reasons You’ll These Recipes
- there is so much variety here, from vegetarian and vegan recipes, to chicken, fish, turkey pork, and beef
- these gluten free meal prep recipes store well, so you can meal prep a large batch and store them in the fridge for later in the week
- having gluten-free lunches and dinners prepped will save you so much time, stress and even money
Foods That Are Great For Gluten
You can expect most anything that fits those four criteria I mentioned above to be foods that are great for meal prepping ahead of time, and keeping in the fridge until youre ready to eat them.
Ive listed the foods I recommend for meal prepping below in three different sections:
Recommended Reading: Substitute For Bread Crumbs
Meal Prep Easy Gluten
Imagine that, gluten, a naturally occurring protein found in wheat, rye, barley, and triticale can be the cause of intestinal distress. Wow! All things considered, did you know that only about 7% of the worlds population is affected by eating products containing gluten? 1% of that 7% really needs to cut out gluten completely because they suffer from celiac disease. Therefore consuming gluten causes damage to the intestinal lining and related long term health complications. Meanwhile, the remaining 6% have much milder reactions to gluten which means they will only experience some gastrointestinal distress. Thankfully, Meal Prep on Fleek has a vast array of easy gluten-free recipes!
Tuesday: Pad Thai Egg Roll In A Bowl
Servings: 4
21 Day Fix Container Counts per Serving: 1 1/2 Red, 1 1/2 Green, 1/2 Blue and 2 sweetener teaspoons
Weight Watchers Blue Plan Points : 4
Servings: 4
21 Day Fix Container Counts per Serving: 1 1/2 Red, 3/4 Green, 1 Yellow
Weight Watchers Blue Plan Points : without avocado, 5 points with 1/4 of an avocado, 6 points
Servings: 7
21 Day Fix Container Counts per Serving: 1 Red, 1 Green, 2 Tsp, 1 sweetener tsp
Weight Watchers Blue Plan Points : 7
Don’t Miss: Publix Pizza Crust
Breakfast Cookies Or Muffins
I like to have some kind of baked good in the kitchen each week. Our favorites change with the season, but most of the time I make muffins or breakfast cookies for a grab-and-go Vegan Meal Prep option. These are also awesome for snacking or if I finish a smoothie and want a little something extra. As a bonus, they all freeze really well, so a double batch means less prep for future me!
