Gluten-Free Meal Plan Series: August 14 – 20

by lydia on August 13, 2016

One of the best ways you can support your own health and the health of your family is actually by being prepared. Perhaps you’ve learned what you should eat for optimal health: 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.

Great! Now, it’s time to plan. Planning is key to your success in eating healthfully and not sabotaging your dietary needs with undesirable convenience food items. One of the biggest things I help my clients with, besides specific guidance for their health concerns, is the planning aspect of it all. That’s why I’m sharing my family’s current gluten-free meal plan each Saturday with you.

My Meal Plan Inspiring YOUR Action

You can find all of my past meal plans on my recipes page here as well as all of the gluten-free recipes I have published to date.

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 to take steps towards your own meal planning routine. If you feel you need way more structure, guidance or shopping lists to help you meal plan, be sure to check out Real Plans.

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.

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Sunday

Late Lunch/Early Dinner: Sweet & Sour Paleo Chicken with Instant Pot basmati rice

*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.*

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

Monday

Breakfast: Scrambled eggs and sourdough toast with raspberry jam

Lunch: Leftover sweet and sour chicken and rice

Dinner: Blackened Cod with Spicy Mango Salsa and plantain chips

Tuesday

Breakfast: Smoked Salmon Lettuce Wraps

Lunch: Turkey and cheese lettuce wraps (homemade mayo) with sun gold cherry tomatoes

Dinner: Taco Tuesday – Chicken Tinga, purple kraut and all the other fixings on grain free tortillas

Dessert:  Limeade Slushies

Wednesday

Breakfast: Scrambled eggs and sourdough toast with raspberry jam

Lunch: Leftover tacos

Dinner: Leftovers from the freezer

Thursday

Breakfast: Plum Buckle with pastured sausage links

Lunch: Turkey and cheese lettuce wraps with sun gold cherry tomatoes

Dinner: Beef stir fry (stir fry veggies from freezer section at Costco) over lotus purple potato and brown rice ramen noodles

Friday

Breakfast: Plum Buckle with pastured sausage links

Lunch: Leftover beef stir fry

Dinner: Asian-style chicken wings & drumsticks with sesame slawnectarines for ‘dessert’

Saturday

Brunch: Blueberry cobbler & pastured bacon

Snacks

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]

*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

Beverages

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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