Gluten-Free Family Meal Plan: October 9 – 15

by lydia on October 8, 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 9 - 15


Late Lunch/Early Dinner: Maple Roast Chicken with Vegetables

*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:  Sausage and broccoli breakfast hash

Lunch: Chicken & veggie soup

Dinner:  Crockpot beef stew


Breakfast: Flax applesauce muffins and sausage links

Lunch: Leftover beef stew

Dinner: Chicken taco lettuce cups


Breakfast: Sausage and broccoli breakfast hash

Lunch: Creamy Thai butternut squash soup

Dinner: Instant Pot Cajun sausage risotto


Breakfast: Flax applesauce muffins and sausage links

Lunch: Omelet and fall salad

Dinner: GF veggie heavy spaghetti and meatballs


Breakfast: GF egg & cheese biscuit sammies with organic blueberries on the side

Lunch: Creamy Thai butternut squash soup

Dinner: Chicken Caesar salad


Brunch: GF breakfast pizza with sausage, peppers, garlic, spinach and cheddar

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]

Lately I have been buying my ferments locally – I can get some excellent kombucha and Jacob’s Rainbow Kraut and Wild Brine’s Beets & Their Greens.

*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 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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