7 Day Gluten-Free Family Meal Plan

by lydia on May 21, 2016

I’m sharing a one-week meal plan for late spring, and it happens to be my meal plan for this coming week for my family of five. I have simply included my own lunches since my kid’s lunches are usually a hodgepodge of too many things to share in this post (plus, I often wing it with their lunches). For breakfast, I’ll include the boys’ breakfast and my breakfast separately since I eat differently from them most often.  I’m only including one meal for Sunday and Saturday. My budget is currently about $800-$1,000 per month – just so you get a feel for the price range this meal plan entails.

We eat a whole food, nutrient-dense diet that includes pasture raised meats, eggs, dairy, homemade bone broth, organic and local produce as much as possible, organic fruits, some properly prepared grains, nuts/seeds and legumes, healthy fats/oils, natural sweeteners, fresh herbs, herbal teas and fermented foods. I don’t have recipes or links for every single item in each meal but will include the ones that I do or something I found online that is similar to my own. My hope by sharing this one-week gluten-free meal plan is that I can inspire you in some small way!

Feel free to download and print out my meal plan template here, so you can fill out your own menu with some of the ideas I’m sharing.



Late Lunch/Early Dinner: Perfect Pan-Roasted Chicken Thighs, roasted fingerling potatoes and steamed yellow summer squash with basil butter, Dragon Juice (our favorite herbal tea blend).

*Prep broth in Instant Pot from leftover chicken bones.


Boys’ Breakfast: 2 slices pastured Canadian Bacon with leftover roasted potatoes – 8 organic strawberries each. Red Rooibos tea.

My Breakfast: My Adrenal Power Smoothie

My Lunch: Sardine Nicoise Salad

Dinner: Chicken Noodle Soup – leftover chicken from Sunday dinner and broth made from the bones [ Find my easy Instant pot chicken broth recipe here ].

*After dinner prep, make cranberry muffins for breakfast.


Boys’ Breakfast: Gluten-Free Cranberry Muffins and 2 sausage links. Cinnamon Chai Latte

My Breakfast: Basic eggs in broth, Asian Style (from my friend Craig Fear’s book; Fearless Broths).

My Lunch: Pan-seared duck breast with apricot glaze and sauteed bok choy.

Dinner: Taco Tuesday for 4 of us, plus 2 guests.

*Prep 16 individual lunch servings for the upcoming month.


Boys’ Breakfast: Fruit Smoothies and a Cranberry Muffin. Cinnamon Tea

My Breakfast: My ‘Brainy Chick’ Smoothie – includes coconut water, dates, kiwi, cooked spinach, salt, avocado & collagen peptides…..and it’s loaded with potassium.

My Lunch: Mug of Salmon Bone Broth with kelp and sea salt, Salmon Cake with homemade mayo over greens.

Dinner: Asian Beef Noodle Soup for two (from Craig Fear’s book: ‘Fearless Broths & Soups).


Boys’ Breakfast: Gluten-Free Biscuits with 2 slices each pastured Canadian Bacon and organic mixed berries.

My Breakfast: Adrenal Power Smoothie

My Lunch: Leftover Asian Beef Noodle Soup

Dinner: Farmer’s Market Special (This is our day to visit the Farmer’s Market, I usually just pick up some meat and veggies and come home and make it on the fly).


Boys’ Breakfast: Sausage Links & Organic Raspberries.

My Breakfast: Bacon Avocado Eggs, Savory Oatmeal (from my friend Craig Fear’s book: Fearless Broths & Soups). Over top a side of arugula with lemon, coarse salt and a touch of olive oil.

My Lunch: Homemade Tomato Lentil Soup

Dinner: Homemade Mac-N-Cheese and Pastured Hot Dogs with a green salad and carrot sticks. Sparkling mineral water with fresh mint to drink. *Make double batch/freeze half for a future meal.


Brunch: Leftovers – Smoothies – Savory Oatmeal


Fermented Foods

Fermented foods are a key piece to a healing real food lifestyle. They are key in that they offer such a wide array of benefits to overall health. If done properly, fermented foods can go a long way to support recovering most health concerns. Fermentation is not something most of us grew up with; it’s a lost practice that desperately needs to be revived.  [ Read More Here ]

Each week, I try to ferment at least one new thing. I try to always have at least 2 brine veggies ferments going at all times. Right now, I’ve got fermented cauliflower and Spanish black radish. I also just started a batch of beet kvass, which won’t be ready for awhile. Since it’s spring and the Farmer’s Market is back up and running, my goal is to pick up some veggies each week to ferment. This week I picked up some radishes to make my friend Melanie’s recipe: Thyme for Radishes.


I try to give my boys lots of herbal tea to drink each day at least 2-3 cups. So each morning for breakfast, they get one cup and right after dinner too, and they also usually have a cup right when they get home from school or before dinner.

I drink one cup of organic half-caf coffee with grass-fed cream and a touch of organic brown sugar. During the early part of the day, I drink 1 quart of herbal tea, usually cranberry nettles tea, Schisandra five-flavor tea or a mixture of both. I may have my Holy Chai in the afternoon or a kombucha. In the early evening, just after dinner, I try to consume 1-2 cups of liver-friendly herbal tea, or maybe 1 cup of stress relieving tea.

I may have a small 4-ounce glass of beet kvass around 7 pm with my evening supplements (magnesium, sleep support herbs if needed and probiotics). I try not to drink anything 2-3 hours before bed, and if I need anything, I sip a little water. I drink about 2-3 quarts of fluid daily – this helps remove toxins/wastes and helps me build healthy free flowing bile!

Meal Planning Help

If you’re interested in using a meal planning service, I highly recommend Real Plans. I have been using them lately and they have been a true lifesaver. Many of meal ideas and recipes for this week were inspired by this service. Real Plans is a meal planning service that you can join (monthly or annually) and have access to their amazing database of recipes. Each week, they map out a meal plan for 5 breakfasts and 6 dinners and some extras to have on hand. It’s very customizable and user-friendly.

What’s on your meal plan for this week? Share in the comments….



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