Gluten-Free Meal Plan Series: August 7 – 13

by lydia on August 6, 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.

From The Garden

This week, I thought I’d share what has come in from the garden – it has been quite abundant (not quite as good as last year). We had so much rain, though, that my cucumbers and squash plants finally bit the dust. So this week, we enjoyed the last of the cucumbers and patty pan squash. We will be enjoying the tomatoes and peppers this week, along with the Malabar spinach and wait for the  butternut squash and green beans to produce. I will also be putting in my fall garden this coming week. To see more photos from my garden, check out my album on Facebook here.

What I Made For the Freezer

This week, I managed to make a few extra items for the freezer, thanks to all the produce from the garden partnered with my trusty Instant Pot. Here’s what I was able to set aside: 2 quarts of hearty tomato spinach soup, 1 large pan of stuffed patty pan squash, 2 quarts of summer garden veggie stew, 2 bags of cooked quinoa and 2 bags shredded carrots (for baking in the winter). This coming week, I plan to at least put aside some of my Harvest Tomato Basil soup (thanks to all the tomatoes that are coming in).

Meal Plan Inspiration

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. 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.



Late Lunch/Early Dinner: Warm chicken, mushroom, and spinach salad with tomatoes gratinee and watermelon slices

*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.


Breakfast: Breakfast B.L.T’s  (with homemade mayo) on gluten-free sourdough bread from Taffet’s Bakery in Philadephia.

Lunch: Veggie/Turkey roll-ups

Dinner: Grilled Quinoa Stuffed Peppers, tossed garden salad with tarragon vinaigrette


Breakfast: Melon & ginger smoothies, banana nut muffins (baking 2 dozen for several breakfasts this week)

Lunch: Lemon chicken veggie wraps

Dinner: Taco Tuesday and homemade salsa (the boys are also planning a chili pepper eating contest).

Dessert:  Mexican ice cream


Breakfast: Banana nut muffins, pastured sausage links from Canter Hill farms

Lunch: Tuna Nicoise Salad

Dinner: Leftovers from the freezer


Road Trip Day [Blueberry Picking at DiMeo Farms]!

Breakfast: Fresh blueberries and banana nut muffins

Lunch: Live Kombuchas, Nick’s Sticks, Jackson’s Honest Chips and homemade energy bars

Dinner: Italian sausage (from Canter Hill Farms) with gluten-free spaghetti and homemade sauce with green salad.


Breakfast: Gluten-free blueberry cobbler and pastured sausage links

Lunch: Leftover over sausage and spaghetti

Dinner: Creamy turkey broccoli casserole (here is a Paleo version)


Brunch: Sprouted blueberry pancakes and pastured bacon from Canter Hill Farms


  • Gluten-free homemade protein/energy bars (a recipe we are developing for school lunches)
  • Blueberries
  • Popsicles made from leftover smoothie

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. This week I’ll make up a big batch of salsa too.

*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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