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Meal Planning

Gluten-Free Made Easy: 5 Simple and Delicious Meal Prep Ideas

What is Gluten-Free?

Gluten-free is a diet that excludes gluten, a protein found in wheat, rye and barley. Gluten can cause digestive issues for people with celiac disease or non-celiac gluten sensitivity. It’s also linked to other conditions like autism spectrum disorder (ASD) and schizophrenia.
Gluten-free diets are often recommended for those who have been diagnosed with any of these conditions as well as those who want to avoid them altogether. A gluten-free diet may help you lose weight or manage diabetes better because it lowers your risk of heart disease and stroke–two major causes of death in America today!

Meal Prep Ideas

  1. Make a grocery list
  2. Meal prep containers
  3. Meal prep grocery list

Protein Sources

You can also add beans, lentils and tofu to your meal prep. Beans are a great source of protein and fiber and they’re super versatile–you can use them in salads or make them into burgers! Lentils are another great choice for adding more protein to your diet (and they’re so good for you!). If you want something that’s closer to meat but doesn’t have the same kind of nutritional value as animal products do, try tempeh or seitan instead. Nuts and seeds are also great sources of plant-based protein; just keep an eye on portion sizes because these foods tend to be high in fat as well!

Vegetables and Fruits

  1. Dark leafy greens
  2. Cruciferous vegetables, such as broccoli and cauliflower
  3. Citrus fruits, like oranges and grapefruit (in moderation)
  4. Aim for five servings of vegetables a day

Whole Grains

Gluten-free grains can be a great addition to your diet. They’re high in fiber and protein, so they’ll help you feel full longer. Plus, they’re also lower on the glycemic index than most other grains (which means they won’t spike your blood sugar).
Here are some of our favorite gluten-free whole grains:

  • Quinoa: This South American seed is related to spinach and beets; it’s packed with protein, fiber, iron and magnesium. It’s also easy to prepare–just cook like pasta!
  • Oats: Oats are one of my favorite breakfast cereals because they’re quick cooking (you can make them in 5 minutes) and have an amazingly creamy texture when cooked properly. Make sure you buy certified gluten-free oats if you have celiac disease or non-celiac gluten sensitivity (NCGS).

Healthy Fats

  • Olive oil: This is a great source of healthy fats and can be used to cook with or drizzled over your meal.
  • Avocados: They’re packed with vitamins, minerals, fiber and monounsaturated fats that help lower cholesterol levels.
  • Nuts: A handful of nuts will provide you with protein and healthy fats while also keeping you full longer so you don’t overeat later in the day! Just make sure to watch how much salt they are putting on them at restaurants since it can add up quickly!

Vitamins and Minerals

Vitamin B12 is a nutrient that’s essential for the body to make red blood cells, which carry oxygen throughout the body. It also helps keep the nervous system healthy and assists in DNA synthesis.
Iron is another mineral that you need to consume regularly; it’s used by your body to make hemoglobin (the protein in red blood cells that carries oxygen), myoglobin (an iron-containing pigment found in muscle tissue), as well as other proteins involved in energy production within cells. Zinc plays an important role in many biological processes including cell growth and development; wound healing; immune function; DNA synthesis/repair; gene expression regulation; taste perception

Meal Planning Tips

When you’re planning your meals, make sure to include a variety of foods. You don’t want to be stuck eating the same thing every day!

  • Create a grocery list based on what you want to cook and eat.
  • Balance out your plate: Half should be vegetables and fruits, one quarter should be whole grains (like brown rice or quinoa) and one quarter lean protein (like eggs).

Healthy Recipes


  • Vegetarian chili
  • Vegetable stir-fry
  • Lentil soup
  • Quinoa salad

This is the part where we tell you to go out and try these recipes for yourself. You might be surprised at how easy and delicious gluten-free cooking can be!
Gluten-free diets are becoming more popular every day, so there are plenty of resources available if you’re interested in learning more about them. There are also many cookbooks devoted entirely to gluten-free recipes and meals (like this one), so if you want more ideas for what to make next week or next month, check them out!

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