If food sensitivities, digestive issues or other health concerns are forcing you to give up gluten, this one-week, gluten-free meal plan should help make your new diet totally doable and delicious to boot. You won’t even miss the gluten.
Every Saturday, I share my family’s current gluten-free meal plan – you can find all past meal plans on my recipes page here as well as all of my gluten-free recipes. Since it’s summer now (and all the kids are home from school), we will all have the same breakfast (most of the time), lunch and dinner. I’m only including one meal for Sunday and Saturday.
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.
My 13-year-old helped with this meal plan again this week. This past week, he made this pita recipe so we could have wraps for lunch this week.
I do not have actual recipe links for every single meal, but I do 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.
*Prep Ahead: Make chicken stock from leftover chicken bones to use later in the week.
Breakfast: Pumpkin spice breakfast cookies and fresh raspberries [My 13-year-old will make this meal].
Lunch: Turkey wraps in pita with lettuce, cucumber, and tomato from our garden, homemade garlic aioli paired with small mugs of my Creamy Zucchini Soup
Breakfast: Pumpkin spice breakfast cookies and fresh raspberries
Lunch: Turkey and bacon roll-ups with avocado, shredded carrots and shredded cheese and pesto [the kids can make this on their own].
Dinner: Beef enchiladas with homemade enchilada sauce
Dessert: Homemade cherry crisp with brown sugar vanilla bean ice cream (We will take this to the park where our garden is to enjoy before working in the garden.)
Breakfast: Cherry cacao kiss smoothies with snuck in steamed kale cubes from the freezer
Lunch: Turkey wraps in pita with lettuce, cucumber, and tomato from our garden, homemade garlic aioli, paired with small mugs of my creamy zucchini soup
Dinner: Indonesian chicken stew
Breakfast: Colby’s chunky apple and walnut muffins
Lunch: Grass-fed hot dogs on skewers with organic mustard to dip, cucumber slices, and cherry tomatoes
Dinner: Chicken marsala with pan-fried red potato wedges
Breakfast: Cherry cacao kiss smoothies with snuck-in steamed kale cubes from the freezer
Lunch: Turkey and bacon roll-ups with avocado, shredded carrots, shredded cheese, and pesto
Dinner: Gluten-free pizza loaded with veggies and basil and tossed salad with tarragon vinaigrette
Brunch: Sprouted gluten-free blueberry pancakes (2 per kid) after they eat some of my garden veggie frittata
Snacks & Desserts
- Sun Gold cherry tomatoes
- Kale chips (to use up the larger kale from the garden)
- Raw energy balls (walnuts, dates, dried cherries, cinnamon, allspice, peanut butter, collagen peptides)
- Gluten-free cherry crisp (with organic cherries from the freezer) & Homemade Brown Sugar Vanilla Bean Ice Cream
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 many digestive 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 like to always have at least 2 brine veggies ferments available (usually carrots and one other veggie), as well as a batch of beet kvass and water kefir if possible. Currently, I’m cutting back on the ferments because I’m so busy with the garden.
*Note: If you have more serious health issues, autoimmune issues that are not under control, serious skin issue, allergies that are not under control, migraines etc…. it is not recommended to get started with fermented foods due to the histamine until you get it under control. Then ferments can be added as a complement to your diet for the health benefits they do provide. Check out my podcast about histamine intolerance here.
- Revitalizing summer tonic
- Sparkling lemonade
- Lemon balm/mint iced tea
- Decaf cold brew
Meal Planning Help
If you’re interested in using a meal planning service, I highly recommend Real Plans. 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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