Gluten-Free Meal Plan Series: July 31 – August 6

by lydia on July 30, 2016

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.

I have so much coming in from the garden now that I am starting to prep it for storage, as well as make extra soups and stews to freeze. My cucumbers are coming in like crazy! This week will require me to make some refrigerator pickles and possibly ferment some bread & butter pickles as well. Last week, I set aside 2 quarts of my creamy spinach soup.

I do not have actual recipe links for every single meal, but I do include links for 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 with simple garden salad loaded with veggies from our garden

*Every Sunday I either cook two whole chickens up or debone them and portion out different sections for meals throughout the week. I always save the bones to make broth. Two whole chickens provide us with at least three meals and plenty of broth. In this case, I will save the legs and wings for dinner on Thursday along with some breast meat for our dinner on Tuesday. *

**Prep Ahead: Make chicken stock from leftover chicken bones to use later in the week.


Breakfast: Italian pepper and egg sandwiches (on a gluten-free (GF) sourdough baguette we get from a local dedicated gluten-free bakery) with pesto

Lunch: Roast beef roll-ups with whatever veggies we have from the garden, fermented carrot sticks

Dinner: Decadent winter squash pasta from my ‘Farm-Fresh and Fast’ CSA cookbook. (It’s a one-dish dinner that includes lots of veggies, sausage, winter squash, goat cheese, pesto, white wine and GF pasta)


Breakfast: Italian pepper and egg sandwiches (on GF sourdough baguette) with pesto

Lunch: Roast beef roll-ups with whatever veggies we have from the garden, fermented carrot sticks

Dinner: Chicken fajita salad with spicy avocado lime dressing

Dessert:  Homemade watermelon granita


Breakfast: Garden breakfast scramble (eggs, squash, peppers, scallions, green beans, peppers, swiss chard, basil and sprinkled with sharp cheddar) 

Lunch: Teff pilaf in the Instant Pot

Dinner: Leftover Indonesian chicken stew (from the freezer from last week – just for me, no kids around for dinner)


Breakfast: Oat scones with dried fruit and lavender, sausage links

Lunch: Hearty tomato soup with spinach and GF pasta (extra for the freezer)

Dinner: Lemony grilled chicken legs/thighs with slaw (savoy cabbage, cucumber, scallion greens and chives, jalapeno, mint with a lemon yogurt vinaigrette) and fresh peaches for dessert


Breakfast: Oat scones with dried fruit and lavender, sausage links

Lunch: Hearty tomato soup with spinach and GF pasta (extra for the freezer)

Dinner: Meat & veggie balls with steamed green beans, tossed salad and garlic GF sourdough croutons


Brunch: Zucchini fritters topped with fried eggs


  • Gluten-free homemade protein/energy bars (this is a recipe we are developing for school lunches – will keep you posted)
  • Smoothies
  • Pumpkin seeds
  • Plantain chips

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 like to always have at least two 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


  • DIY Koolaid
  • Summer Cocktail: Watermelon Port Martini
  • 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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{ 2 comments… read them below or add one }

Zuzana H July 31, 2016 at 11:47 am

Thanks Lydia, for providing us with yet another tool for healthier life. I’ve had gluten intolerance for long time and by ignoring this aspect, my health has deteriorated to RA, leaky gut, IB, depression, etc.. I see huge relief when I adhere to gluten, sugar, dairy free diet, yet because of my crazy lifestyle, I have been largely inconsistent and being always exhausted give in and eat whatever comes my way. Will use your plan to prepare meals and get stronger and healthier. So thanks again. You are always appreciated!


lydia July 31, 2016 at 8:57 pm

Hi Zuzana – You are welcome and I’m so glad to hear you’re inspired to keep at the meal planning!


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