One Week Gluten-Free Family Meal Plan

by lydia on June 4, 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 I 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: Weeknight Roast Chicken, mixed green salad with homemade dressing, pickled carrots and turnips Dragon Juice (our favorite herbal tea blend).

*Prep broth in Instant Pot from leftover chicken bones.


Boys’ Breakfast: Gluten-Free Egg sandwiches (on a sourdough baguette) with carrot pickles on the side and Nettles Tea

My Breakfast: My Adrenal Power Smoothie

My Lunch: Leftover roast chicken with salad and fermented veggies

Dinner: Fish in Parchment with paper thin potatoes (herbs and lemon) and caesar salad

*After dinner prep, make lemon blueberry muffins for tomorrow’s breakfast


Breakfast for All: Gluten-Free Lemon Blueberry Muffins and 2 sausage links

My Lunch: Packed Lunch – Nick’s Sticks (turkey), Sea Snax, Honest Sweet Potato Chips and  my DIY Koolaid (going on an all day field trip with my third grader)

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


Boys’ Breakfast: Fruit Smoothies and scrambled eggs, and Nettles tea to drink

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: Pan-seared duck breast with cranberry orange compote, sauteed collards and pickled turnips

Dinner: Spring Chicken & Vegetable Soup from the freezer for just two of us


Boys’ Breakfast: Gluten-Free Lemon Blueberry Muffins, two sausage links, and herbal lemonade

My Breakfast: Adrenal Power Smoothie

My Lunch: Meal from the freezer: Chicken Sausage & Veggies

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)


Breakfast for All: Breakfast Tacos

My Lunch: Meal from the freezer: Chicken Sausage & Veggies

Dinner: Pastured Hot Dogs on chopsticks with cucumber slices, organic orange bell pepper slices, hummus and garlic carrot sticks (fermented). Sparkling mineral water with fresh mint to drink.

Dessert: Homemade Mint Chocolate Chip Ice Cream


Brunch: Gluten-Free Zucchini Bread and Oven baked bacon


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. I also try to have  a batch of beet kvass on hand.  This week I need to ferment more garlic carrot sticks and get a batch of water kefir going.


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 one of my 3 nettles tea recipes (here, here and here) or Schisandra five-flavor tea or a mixture of both.  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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