This Gluten Free Meal Plan is full of breakfasts, lunches, dinners, snacks, and desserts that are ready in 30 minutes or less for easy meals that are great for meal prep! Pick your favorite, or make them all for crowd-pleasing recipes everyone will love.
30 Minute Meals Made Easy
Do you have seasons of life when you’re busier than others? You know, those times when you just can’t seem to catch a break. I’m pretty sure we all do, and I’ll be the first to admit that during these periods, my nutrition is not always on point. Of course, we all know we should be eating well-rounded meals and plenty of veggies throughout the day. However, when life gets busy, it’s so much easier to just grab a protein bar or opt for take-out instead. Am I right?
However, I know that by neglecting to fuel my body with the vitamins and nutrients it deserves, I am doing not only myself but my family and team a disservice. You see, when we don’t consume the proper foods, we can’t expect our bodies to perform at their best. So, during these times when life gets extra crazy, I do my best to honor my body’s needs with easy 30 minute meals that are full of nutrients!
Over the years, I’ve found that while I might not always be able to set aside an hour or two for meal prep, I can pretty much always find 30 minutes in my week to squeeze in some meal prep. Priorities, ya know? Through trial and error, I’ve nailed down the best of the best gluten-free recipes compiled of a handful of real food ingredients.
When possible, I prepare them all for grab-n-go meals all week long. However, even if you just choose one, I guarantee it will make a difference! Plus, it’ll be pretty darn tasty! No matter what you’re looking for, keep reading to find gluten free recipes to fit your needs!
So, What Does It Mean to be Gluten Free?
To understand what it means to be gluten free, we first have to understand gluten. As defined by Merriam Webster, gluten is a tenacious elastic protein substance especially of wheat flour that gives cohesiveness to dough. (Source)
Simply put, gluten is a type of protein found in grains such as wheat, barley, and rye. It can affect certain individuals, such as those with Celiac disease and autoimmune disorders, by damaging the small intestines and causing inflammation. In order for these individuals to start healing their gut (such as I did), they need to avoid consuming both processed and naturally-occurring foods that contain gluten, along with other lifestyle changes.
But have no fear, your gluten free meal plan is here! Following these recipes will be one small step forward in the healing direction. For more tips on how to start a gluten free diet, read here.
Basics of Building Gluten Free Meals
When it comes to adopting a diet free from gluten, following a gluten free meal plan can make the process a breeze. However, while getting started, there are a few basic steps to follow.
- Keep Meals Simple. Don’t think you have to create super fancy and elaborate recipes, especially if you’re just getting started with gluten free eating. Instead, stick to basics, including a protein, carb, and fat source at each of your meals.
- Make Swaps. If you’re used to eating gluten-rich foods such as bread and pasta, you don’t have to give them up completely! Instead, swap them out for gluten-free versions.
- Avoid Processed Foods. Even if the ingredients of the processed foods you’re consuming are gluten free, the chance of cross-contamination in factories is high, meaning that even gluten free foods could cause adverse reactions.
- Read Labels & Know Sneaky Gluten-Containing Ingredients. It’s not always clear whether or not an ingredient contains gluten. So, be sure to scan nutrition labels carefully, and double-check any ingredients you’re not sure about. This list of gluten-free foods should help!
Pro-Tip: Look for packages that are labeled as being “certified gluten free!” This means that the manufacturer has gone to extra lengths to ensure that no gluten of any kind has come into contact with the ingredients in that food.
Pantry Staples for Gluten Free Meal Plans
When creating gluten free meal plans, it’s easiest if you keep a few staples on hand that will help you build satisfying meals in minutes. Some of my favorite items include:
- Certified Gluten Free Oatmeal
Common Gluten-Containing Foods
Of course, when following a gluten free dairy free meal plan, it’s important to double-check the ingredient list of all the foods you consume. However, there are a few foods that, unless they are made by a gluten free brand, pretty much always contain gluten. These foods include:
- Baked Goods
- Breakfast Cereal
- Certain Condiments and Sauces
Cooking Tip: Simple swaps such as using tamari instead of soy sauce are an easy way to make recipes gluten-free and just as tasty!
Gluten Free Dairy Free Meal Plan Options
Take a look at the easy 30 minute meals below to find gluten free and dairy free recipes that will meet your every need!
Gluten Free Breakfast Options
Make-Ahead Protein Smoothie Packs – Made with 3 flavor options to help you detox, beautify, or energize, these protein-rich smoothies can be made days in advance and kept in the freezer for quick breakfasts that can be taken on the go! Even better, they’re vegan and paleo-friendly, and super versatile to fit all your needs.
Flourless Chocolate Chip Protein Muffins – Chocolate for breakfast? Yes, please! These protein muffins are flourless, dairy free, and have nut free options for a healthy freezer-friendly meal you’ll look forward to eating!
Egg Wraps – Perfect for meal prep, egg wraps are made with just 2 ingredients for a customizable vegetarian and paleo-friendly recipe that doubles as a high protein, low carb wrap. Stuf them full of all your favorite toppings such as breakfast sausage, bacon, pico de gallo, avocado, and more!
Foodie Swap: Looking for an easy meal prep breakfast meal but need something vegan? Try this Noatmeal recipe made 3 ways! Similar to oatmeal, it’s a grain-free breakfast full of good-for-you fat sources like nut butter, chia seeds, and hemp seeds to keep you full.
Gluten Free Sweet Potato Waffles – Better than the frozen kinds, these sweet potato waffles are made with whole food ingredients for nutrient-rich waffles that can be made sweet or savory to suit your needs.
Gluten Free Lunch Ideas
BBQ Tempeh Vegan Quinoa Salad – Made with a quinoa base, this BBQ Tempeh salad is full of high-quality plant-based protein and lots of flavor! Just make sure to use cultured tempeh without added wheat grains or soy sauce.
Keto Taco Salad Cheese Bowls – Ditch high-carb taco shells and fill these cheese cups with delicious taco salad for a gluten free, vegetarian, and keto dinner idea that’s super fun to eat.
Make Ahead Insant Soup Jars with Protein – Unlike store bought soup cups that are loaded with sodium and artificial ingredients, these homemade soup jars are full of protein-packed bone broth collagen and made with real food ingredients for tons of flavor and health benefits. Make them ahead of time for grab-n-go lunches!
Gluten Free Dinner Recipes
Honey Sriracha Meatballs – Paleo and Whole30-friendly, these meatballs are made with sweet and spicy ingredients and ready in just 30-minutes for a kid-friendly dinner the whole family will love!
Air Fryer Chicken Tenders (Paleo, Oven Option) – Gluten, grain-free, and made with an anti-inflammatory twist, these air fryer chicken tenders are a crowd-pleasing dinner that is Whole30, Paleo, gluten free, and delicious.
Paleo Cauliflower Pineapple Fried Rice – A better-for-you version of everyone’s favorite takeout food, this cauliflower pineapple fried rice is a low-carb, veggie-filled dinner ready in just 20 minutes!
Snack Board Ideas for Dinner – What’s faster than a snack board? These fun dinner ideas require virtually no cooking, are fun to make, and are made with allergy-friendly options for finger-food meals guaranteed to please a crowd.
Green Chile Tuna Zucchini Casserole (Keto, Whole30) – Made with all the flavor of classic tuna casserole and none of the carbs, this green chile tuna zucchini noodle casserole is a satisfying comfort food meal that will leave you feeling great!
Gluten Free Kid-Friendly Snacks and Desserts
Gut-Healthy Homemade Gummies – Full of collagen, fresh fruit, and probiotics, these homemade gummies are molded into fun shapes for a tasty treat everyone will love!
No Bake Chocolate Cashew Fig Bars – A no-bake dessert made in 3 simple steps, these fig bars are Vegan, Paleo, grain-free, gluten free, and full of chocolate flavor!
So, now that you’ve got your complete gluten free dairy free meal plan full of super easy 30 minute meals, are you ready to get shopping? Download the grocery list below to make sure you get everything you need!
I hope you enjoy this gluten free meal plan! If you make any of the recipes or have any questions, please let me know in the comments below!