Gluten-Free Meal Plan Series: July 10 – 16

by lydia on July 9, 2016

I am back to share our current gluten-free meal plan for my family of five in my meal planning series.  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.

I also have a garden that is starting to burst with produce. This week we will have numerous cucumbers, tomatoes, basil, zucchini, peppers, spinach, kale, pattypan squash, cilantro, mint and thyme.

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: Grilled Chicken Under A Brick (I’ll grill up two whole chickens to have extra for another meal or two later in the week) with Shaved Summer Squash Salad


Breakfast: Overnight gluten-free soaked peach oatmeal with pastured sausage links for the boys. I will have some garden veggie soup

Lunch: Smoothies – custom made

Dinner:  Tarragon Salmon with Perfect Instant Pot Brown Rice and spinach/cucumber salad


Breakfast: Fresh picked wild berries from our backyard, scrambled eggs with basil butter and spiralized organic red potatoes shallow pan-fried in duck or bacon fat

Lunch: Summer garden turkey chili (make up a big batch to have for 2 lunches this week)

Dinner: Mexican pulled beef with kale and avocado lime dip


Breakfast: Taco-style eggs

Lunch: Leftovers – just me, no kids will be home for lunch

Dinner: Gluten-free sourdough B.L.T’s with homemade mayo


Breakfast: Overnight gluten-free soaked peach oatmeal with pastured sausage links for the boys. I will have some garden veggie soup

Lunch: Leftover summer garden turkey chili

Dinner:  Creamy lemon chicken with garden fresh tomatoes & basil over summer squash ‘noodles’


Breakfast: Turkey/veggie skillet hash and fresh picked berries

Lunch: Smoothies – custom made

Dinner: Spicy beef slices meat salad with tomatoes, cucumber, parsley, radish, baby chard and homemade vinaigrette (see photo below). Cauliflower Green Bean Pickles

Spicy Beef Slices Meat Salad With Carrots, Tomatoes, Cucumber, P


Brunch: Gluten-free sourdough B.L.T’s  with homemade mayo


Snacks & Desserts

  • Homemade popsicles
  • Cherry tomatoes from our garden
  • Wild berries (picked from our yard)
  • Peach frozen yogurt

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 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 try to ferment at least one new thing. I like to always have at least 2 brine veggies ferments going at all times, as well as a batch of  beet kvass and water kefir.

*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. 


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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