I am so excited to share this meal plan with you all! It’s full of quick, easy, and tasty recipes that your family will absolutely love.
Ever notice that gluten-free meal plans tend to be full of time-consuming recipes with weird and hard-to-find ingredients? That doesn’t jive with me because I have limited time, limited funds, and limited patience in the kitchen. The recipes in this meal plan are easy and require little – and in many cases, no – prep beforehand (perfect for weeknight meals). The ingredients won’t break the bank and are ones you’re familiar with and can easily find at your local grocery store (and, worst case scenario, on Amazon). And dare I say it – your kids will even like these recipes (no making separate meals for picky eaters this week!).
This meal plan is for you if:
You’re a gluten-free family who just doesn’t want to plan meals this week (it gets exhausting, I know)
You have gluten-free visitors headed your way and you’ve been stressing out about what to feed them
You’re making the transition to a gluten-free diet and you’re not sure where to start
You have a grocery budget you need to stick to but you’re dying to mix it up a little
You’re single or if you have a family – these recipes will please even picky eaters!
This meal plan was created with a busy family of four in mind. But if your family is bigger, just double everything. And if your family is smaller, cut everything in half. Or, hey, if you want to fill your freezer, just double everything and freeze it all for later. Easy peasy!
Below you’ll find links to all of the recipes in this meal plan, as well as any notes I have about the recipes (ingredients, preparation, etc). I’ve also created a Pinterest board for this meal plan so that when it’s time to get cooking, you can easily find all of the recipes. Lastly, I’ve taken the time to put together an optional shopping lists download for this meal plan. You can buy the download for the teeny, tiny amount of $1.99 (thanks for supporting this blog!).
I hope this meal plan blesses you and alleviates some meal planning stress (even if it’s only for one week). Enjoy!
Here Are the Recipes in (and My Notes for) the 7-Day Gluten-Free Meal Plan:
Breakfast Recipes
Easy Omelet Muffins - If you can, use pastured eggs and organic sweet potatoes, kale, bell peppers, and tomatoes (because all of these are on the Dirty Dozen list). I suggest using breakfast sausage in this recipe (I like this breakfast sausage).
Blueberry Coconut Pecan Breakfast Cookies - I like these gluten-free rolled oats, these unsweetened coconut flakes, this ground golden flaxseed meal, these raw pecans, and these dried blueberries. You can substitute honey (preferably raw honey) for the agave nectar in this recipe.
Chocolate Peanut Butter Protein Smoothie - Here’s the unsweetened cocoa powder I like to use. Feel free to substitute the Greek yogurt with regular full-fat yogurt, the skim milk with whole milk or almond milk (there’s so much junk in the almond milk you can buy, so if you want to go this route I suggest you make your own) or coconut milk, and the peanut butter with almond butter.
Lunch Recipes
Panera Bread Broccoli Cheddar Soup Copycat - Obviously, you’ll want to nix the bread bowl on this one (or find a way to do a gluten-free bread bowl). If you can, use half and half that is not ultra-pasteurized and raw cheese. Here’s a good chicken stock (but using homemade chicken stock is best to up the flavor and for additional health benefits).
Gluten-Free Corn Dog Bites - I like these hot dogs and this gluten-free cornmeal. Use pastured eggs if you can. In case your local store doesn’t carry it, you can get gluten-free Bisquick on Amazon.
Mini Gluten-Free Pizza Cups - The recipe for this is in a Google Doc file (the link to it is in the post). Use a better-for-you pepperoni and raw cheese if you can. Here’s the tomato sauce I like. In case your local store doesn’t carry it, you can get gluten-free Bisquick on Amazon.
Dinner Recipes
One Pan Mexican Quinoa - Use an organic jalapeno if you can (because hot peppers are on the Dirty Dozen list). Here’s the quinoa, black beans, and fire-roasted diced tomatoes I like to use. The recipe calls for vegetable broth, but I like to use chicken broth (preferably homemade chicken broth to up the flavor and for additional health benefits).
Slow Cooker Italian Beef Stew - If you can, use grassfed beef and organic celery (because celery is on the Dirty Dozen list). I like this Italian seasoning, these diced tomatoes, this tomato paste, and this beef broth (though making your own is a better choice to up the flavor and for additional health benefits).
One Pot Chicken, Penne, and Broccoli - Choose free-range chicken if you can. Here’s the gluten-free penne pasta I like to use. Here’s a good chicken broth to use (but homemade chicken broth is a better choice to up the flavor and for additional health benefits). Try and choose sun-dried tomatoes without a lot of junk in them. And, if you can, use heavy cream that is not ultra-pasteurized.
Kielbasa, Pepper, Onion, and Potato Hash - The recipe calls for turkey kielbasa, but feel free to use whatever type of kielbasa you want to use. Choose organic bell peppers and potatoes if you can (because both are on the Dirty Dozen list).
Honey Lime Tilapia - This is a fish recipe for people who don’t like fish (like me – I don’t like fish at all!). Make sure to use a gluten-free all-purpose flour blend (this is the one we use). If you can, source your tilapia well, use an organic lime (since you’re using the zest too), and use raw honey.
Baked Chicken with Spinach and Artichokes - I like to use chicken thighs (free-range, if possible) in this recipe. It gives it extra yummy flavor (and chicken thighs are less expensive than chicken breasts). Choose organic spinach if you can (because spinach is on the Dirty Dozen list). The recipe calls for vegetable broth, but I like to use chicken broth (preferably homemade chicken broth to up the flavor and for additional health benefits).
Cheeseburger Pie - Here’s the mayonnaise I like to use (it’s probably available at a grocery store in your area, but there are also other healthier options you could choose – just check labels). And, if you have these options easily available (don’t stress about it though!), use grassfed beef, pastured eggs, heavy cream that is not ultra-pasteurized, and raw cheese (just to make everything a little bit healthier).
Dessert Recipe
Nutella No Bake Cookies - Depending on how large you make them, this will make a few dozen cookies (enough for everyone to have a sweet treat throughout the week). As for the ingredients, feel free to substitute the white sugar with something a little bit healthier (like coconut palm sugar), the dairy milk with almond milk (there’s so much junk in the almond milk you can buy, so if you want to go this route I suggest you make your own) or coconut milk, the margarine with butter, and the peanut butter with almond butter. Also, make sure you use gluten-free quick oats.
Snack Recipes
Homemade Kale Chips - Choose organic kale if you can (because kale is on the Dirty Dozen list). These are best eaten right away. But, you can store them in an airtight container for a few days as long as they’re really dry (and if they soften up you can always pop them back in the oven for a little bit until they crisp up again).
No-Bake Energy Bites - Make sure you use gluten-free old fashioned oats and try to use raw honey. I like to use this shredded coconut, this ground golden flaxseed meal, and these (gluten-free, soy-free, dairy-free, and nut-free) chocolate chips. You can also substitute the peanut butter with almond butter, if you want to. The recipe calls for sweetened shredded coconut and to toast it. You could definitely use unsweetened shredded coconut (there are enough things in the recipe to give it a sweet taste). You can save time by skipping the toasting. You could also use coconut flakes instead.
Apple Pie Larabars - You can buy dates that are already pitted. Raw almonds and raw walnuts are the best choice. Make sure you use plain applesauce (and preferably organic because apples are on the Dirty Dozen list) and not something funky with added high fructose corn syrup (yes, they seriously add that to applesauce!).
Want All the Work Done for You? Grab the Shopping Lists Download for Only $1.99!
If you’re the do-it-yourself type, then feel free to take the list of recipes above and run with them and create your own shopping lists and such. Enjoy!
But, if you’re like me and you’re short on time when it comes to meal planning (and you’d really rather be doing anything other than making shopping lists), you can buy the premade shopping lists download and you’ll be totally good to go!
I’ve created two different shopping lists – one has all of the ingredients grouped by recipe type (e.g., all of the breakfast recipes, all of the lunch recipes, all of the dinner recipes, the dessert recipe, and all of the snack recipes) and the other is just one big shopping list for all of the recipes mentioned above. The shopping lists download also includes all of the recipe links and recipe notes (ingredients, preparation, etc) shared above. And don’t forget to follow the Pinterest board!
NOTE: You’ll notice that both this blog post and the optional shopping lists download do not include print copies of the recipes themselves. This was a deliberate choice I made. I want to honor the bloggers who work hard to create and share their recipes by having you visit their blogs directly to view the recipes (and you may just discover other recipes to try!). Links to all of the recipes (and my notes) are mentioned above in this blog post, links to all of the recipes (and my notes) are included in the optional shopping lists download, and links to all of the recipes are included on this meal plan’s Pinterest board. Thanks for understanding my desire to blog with integrity!
7-Day Gluten-Free Meal Plan (with Optional Shopping Lists) appeared first on The Home Life {and Me}.