Gluten-Free Family Meal Plan: October 2 – 8

by lydia on October 1, 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 to 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 (get more details at the end of this post).

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.

Gluten-Free Family Meal Plan: October 2 - 8


Late Lunch/Early Dinner: Lemon baked salmon, Instant Pot brown rice and steamed broccoli


Breakfast:  Sausage and egg sandwiches on gluten-free toast with a side of organic blueberries

Lunch for the family: Leftovers from weekend

Dinner:  Polish sausage links (from Costco), carrot sticks and hummus, and steamed broccoli


Breakfast: Overnight cinnamon oatmeal with scrambled eggs

My Lunch Only: Thai butternut squash soup

Dinner: Taco Tuesday


Field green salad with turkey, cranberries, pecans, goat cheese

Breakfast: Pastured sausage links with homemade cinnamon GF muffins and a small bowl of organic raspberries

My Lunch: My favorite fall salad (see photo): Field greens, goat cheese, pecans, dried cranberries, turkey, and alfalfa sprouts with strawberry tarragon dressing

Dinner: Easy Instant Pot green beans with white fish and sundried tomatoes (see photo below)

White Fish, green beans and sun dried tomatoes in the Instant Pot


Breakfast: Breakfast burritos

My Lunch: Broth with veggies and leftover fish

Dinner: Honey mustard chicken wings, carrot sticks, and a salad


Breakfast: Breakfast burritos

My Lunch: Polish sausage link, salad, pickled cauliflower and kraut

Dinner: Homemade gluten-free personal pizzas with a mixed baby green salad


Brunch: Smoked salmon B.L.T’s with homemade garlic aioli

Meal Planning Help

If you more help than what this meal plan I’ve shared can provide you, I highly recommend Real Plans.

Here’s why you will benefit from Real Plans:

  • Real Plans has over 2,000 recipes
  • Easily customize to your preferences and allergies (including paleo, GAPS, gluten free, dairy free, AIP/autoimmune, and even vegetarian).
  • Save a ton of time,  meal planning takes minutes per week and only  go to the grocery store once (instead of multiple trips).
  • Save money from not wasting food or buying things you don’t need. In fact, you could very well save enough to cover more than the cost of Real Plans, making it essentially free.
  • Peace knowing that your meal planning is taken care of each week so you don’t ever have to stress or worry about what to cook (Real Plans even reminds you when to take things out of the freezer to defrost).
  • Nutritional data and easy portion size adjustments fit your personal dietary needs or protocol.
  • An iPhone & Android app, so you meal plan on the go.
  • They have an amazing customer service team and a brand new live chat feature that answers questions immediately.

Sounds like a no brainer right?  Let Real Plans be a game changer for you in the meal plan department of your life and get started today!

What’s on your meal plan for this week? Share in the comments….






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