Gluten-Free Weekly Meal Plan
Meal planning can be challenging for anyone. Add in a dietary restriction like needing to eliminate glutencan be downright daunting. Whether you need to be gluten-free for medical reasons or it’s personal choice, this seven day meal plan has you covered with easy and delicious gluten-free dinner ideas.
Monday: Stir Fry
This easy meal is flavorful and quick to prepare. Just combine cooked rice and cooking oil in a hot sauté pan or wok with your favorite vegetables, a protein source like chicken or tofu, and two to three fried eggs. Be sure to opt for tamari sauce or coconut aminos for seasoning as soy sauce contains gluten. Bonus: switch out the rice for grated cauliflower to make it low carb.
These aren’t your ordinary nachos. Skip the calorie-laden chips that can sometimes contain wheat and opt for antioxidant-packed green, red, and yellow sliced peppers. Lay the peppers out flat on a baking sheet and top withyour favorite gluten-free nacho toppings, like beans, cheese, lettuce, and cooked chicken or ground beef. Bake in a 400F for around 30 minutes or until the cheese is melted and all the ingredients are thoroughly heated. For those with additional dietary restrictions, this meal is easy to modify to vegetarian by leaving off the chicken or beef.
Wednesday: Spaghetti Squash and Marinara
Don’t underestimate the versatility of the mighty spaghetti squash! It is a low calorie and nutrient-rich replacement for pasta. One great use for spaghetti squash is pairing it with marinara and grilled chicken. Or if you prefer, sauté some ground beef along with your marinara for a hearty Bolognese sauce and filling gluten-free pasta dinner.
Thursday: Chicken Fingers
When you embarked on the gluten-free journey you probably thought chicken fingers were a thing of the past, but you can still enjoy them by tweaking the recipe. Even better, our version is tastier and healthier! Dip raw chicken strips in a mixture of whisked raw eggs and your favorite chicken seasonings. Next coat the chicken fingers in almond flour. Spray with olive oil and bake or fry. These are perfect served with baked sweet potato wedges.
Friday: Crustless Quiche
This one is a perfect meal to help you clean out the refrigerator at the end of the week and get a scrumptious dinner on the table. Begin by whisking 6 eggs in a bowl with 2 tablespoons of milk. Finely chop whatever vegetables you have available and add to your egg mixture. You can also add leftover chopped chicken or ham pieces. Finish by stirring in a cup of shredded cheese. Bake at 425F for about 45 minutes or until the quiche is firm.
It would be a shame to miss out on this hearty classic simply because it is typically paired with cornbread or crackers. Cook a batch of your favorite chili recipe and pair it with rice, sour cream, and green onions. You can always use a gluten-free cornbread recipe, but we don’t think you’ll even notice it’s missing!
Sunday: Quinoa and Roast Chicken
One common complaint among those of us on a gluten-free diet is that rice can get boring. Avoid that problem by using tasty alternatives to rice, like quinoa. Rub a whole chicken with your salt, pepper and thyme, place on a bed of root vegetables, and let it roast while you cook the quinoa. Be sure to rinse your quinoa before cooking. Top with the roasted chicken and vegetables for a gluten-free Sunday classic.
Remember, always verify that your chosen ingredients are gluten-free.