Sharing some of my tips for gluten -free meal preparation.
Hello friends! Have a nice Monday! What does the week look like for you? Liv has a free deducted week at school with half a day, so I’m looking forward to catching up with some things in the house. We have emptied our storage unit and going through everything has been a picnic, let me tell you.
Something that has saved my life since the school started: meal preparation !!
Why I like to prepare meal
When it comes to consistently eating healthy meals, meal preparation is one of my favorite strategies. It saves time, money and the daily stress of figuring out something to eat. It makes such a difference to have nourishing food ready. It is easier to stay with your health goals when you open the fridge and healthy food is waiting for you.
Since P and I are both gluten -free and she is home school, I have done a lot of gluten -free meal preparation. In the beginning it can feel overwhelming, especially if you are new to navigating through a gluten intolerance. The good news is that it doesn’t have to be complicated. In fact, there are so many natural gluten -free foods that are perfect for meal preparation recipes.
Today I wanted to talk a bit about gluten -free meal preparation: what it means, why it is worth it (!), Tips for success and easy free recipes that you can try this week. (For more meal ideas, view this list of dinners that our family loved and This list of dinner ideas.))
What is gluten -free meal preparation
Gluten -free meal preparation simply means preparing meals in advance that do not contain gluten: the protein that is found in wheat, barley and rye. This is especially useful for everyone with celiac disease or gluten intolerance, but many people choose gluten -free food because it can help with digestion, energy or overall well -being.
The great thing about gluten -free meal preparation is that it uses free options that you already love: vegetables, low -fat proteins, beans, grains such as rice and quinoa and healthy fats such as olive oil. With the right plan you can enjoy tasteful and satisfying meals without the stress of last-minute cooking.
What are the benefits of preparing gluten -free meals of meals
Saves time
By cooking in a large party, you can present lunch, dinner and/or snack options all week. Not clambering every night in the kitchen!
Saves money
By planning in advance and preparing you, you can prevent an expensive pick up. If you need even more budget tips, view my message about cheap meal preparations.
Supports healthy eating
When healthy eating is ready to grab, you are less likely to reach packaged snacks or fast food. Preparing meal keeps healthy meals at the front and in the middle. For example, if I am hungry and open the fridge and see a package of raw chicken, or see a bag of chips, guess which I will grab? The chips. They are ready and wait for my fun.
Reduces stress
Having a plan means less “what before dinner?” Moments. It also removes the mental load on daily meal planning. I know that my mum -friends can relate, but if you have everything for everyone in the family in your brain, it can clear your mental energy out of meals.
Adaptable
Gluten -free does not mean boring! You can build a gluten -free meal plan that matches your taste buds, lifestyle and nutritional goals with endless free meal preparation options.
What does a gluten -free meal look like?
A balanced gluten -free meal usually includes:
Protein: chicken, salmon, shrimp, eggs, beans, tofu, beef
Fruit and vegetables: leafy vegetables, roasted broccoli, carrots, zucchini, pepper, cucumber, berries, melon
Smart carbohydrates: rice, quinoa, potatoes or sweet potato
Healthy fats: avocado, nuts, seeds, olive oil
In combination, these foods create filling and nutrient-tight meals that are naturally free from gluten.
How to prepare meals for gluten -free meals
Plan ahead
Choose 2–3 recipes that you can make in a large batch to mix and match all week for lunch dinnercombos.
Save gluten -free food naturally
Think of rice, quinoa, beans, oats (certified GF), sweet potato and fresh products. Having staples makes meal planning stress -free. I always thought that everything had to be a ‘recipe’, but the reality is that having healthy combos in a bowl with a kind of sauce or dressing is everything you need.
Use simple cooking methods
Pan meals, recipes from instant pot and frying pan bowls are simple and efficient.
Share in containers
Divide the meals into containers with one service, so that your free meal preparation is ready. These are my favorite Glass meal preparation containers!
Add variation
Change sauces, herbs or toppings, so that your gluten -free meal does not feel repetitive. Every week I will make a few connections or sauces to jazz our meals. We love Hummus, Chimmichurri, peanut sauce (with GF Tamari), Salsa and homemade salad dressings.
Gluten Free Ideas for Meal Prepare
Here are a few simple meal preparation recipes that are naturally gluten -free, nourishing and easy to make:
Chicken + sweet potato bowls
Ingredients
2 pounds of chicken fillet, cooked in the instant pot and fragmented
3 medium sweet potato, roasted
4 cups of steamed broccoli, roasted and seasoned with salt, pepper, garlic powder and oregano
Instructions
Divide everything into a container for four meals and add your favorite sauce or dressing. Top with avocado or hemp seeds for serving.
Quinoa vegetarian stir -fry
Ingredients
2 cups of cooked quinoa or rice (I like to cook it in the instant pot with vegetarian broth instead of water)
1 pepper, cut
1 zucchini, cut
1 cup of snapping peas
2 cloves of chopped garlic
1/2 sweet onion, cut
1 head of broccoli, minced meat
2 tbsp olive oil
2 tbsp tamari (gluten -free soy sauce alternative)
1 screaming
Drizzle from Srirocha
Instructions
Step 1: Heat frying pan with olive oil. Add vegetables and bake until crispy.
Step 2: Stir quinoa, tamari, sriracha and egg. Save the egg on the side of the pan and then absorb in the quinoa.
Step 3: Cook for 3-4 minutes until it is heated.
Step 4: Share in 3 containers.
Turkey Taco Bowls
Ingredients
1 pound of ground turkey or beef
1 package gluten-free taco-spice-I love siete in a pinch but will also make my own with chili powder, cumin, pepper, oregano, salt and pepper
3 cups of rice or cauliflower rice
Cooked fajita -vegetables: onion and two types of bell pepper, seasoned with salt, pepper and garlic
1 Can cooked black beans – drain, rinse and heat on the stove with a little salt, oregano and cumin (a secret for great black beans: add a little dash of marinara sauce. Believe me.)
1 cup of salsa
1 avocado, cut
Instructions
Step 1: Brown turkey or beef in a frying pan, add herbs.
Step 2: Cook rice or cauliflower rice separately.
Step 3: Mount bowls with turkey, rice, beans, salsa and avocado.
Step 4: Store in containers and reinstall if necessary.
Gluten -free meal preparation is not complicated! It is actually one of the easiest ways to stay on course with your goals while saving time and money. With the right staples, smart meal planning and a few favorite meal preparation recipes, you can enjoy feeding gluten -free meal options all week.
And don’t forget: meal preparation is not just about savory dishes 😉 For sweet delicacies, try these healthy gluten -free desserts.
Fortunately, prepare, friends!
XO
Gina
For something nice and seasonal, try this pumpkin oatmeal bake!
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