This Gluten-Free Whole Grains Meal Plan is full of easy whole grain meals made with gluten-free ingredients for healthy breakfasts, lunches, dinners, and more! Each option can easily be modified to fit your nutritional needs. Pick your favorites, or make them all!
Gluten-Free Whole Grains
We hope this post helps show you just how easy it can be to incorporate gluten free grains into your diet without feeling restricted or like you’re missing out on flavor!
However, before we dig deeper, we think it’s important to reiterate that not all grains are gluten free, and not everyone needs to (or should) follow a gluten free diet. In general, consuming whole grains (gluten free or not) is considered to be healthy and beneficial for the average person. That said, there are some exceptions in individuals for whom consuming these grains may cause digestive trouble.
Nutrition Note: When properly prepared, consuming gluten-free whole grains can assist with nutrient absorption and digestion for those who do not have allergies or intolerances to whole grains.
To get the most out of your grains, soak them in water before cooking. This helps break down the phytates (aka phytic acid) that are known to reduce the nutrient absorption of foods. (Source)
We know navigating a healthy diet can be confusing, but we’re here to help! We love incorporating a variety of gluten-free whole grains into our diets, but you know your body best! Feel free to mix and match the recipes below, and make ingredient substitutions to fit your individual needs.
Budget-Friendly Whole Grain Pantry Staples
When it comes to meal prep, finding budget-friendly gluten-free whole grain options can be a challenge. So, we’ve gathered a short list of our team’s favorite unrefined whole grain pantry staples to help you out! They can be found in most grocery stores, last a long time, and are perfect for breakfast, lunch, dinner, and more!
- Quinoa
- Millet
- Gluten-Free Oats
- Buckwheat
Refined vs Unrefined Grains
Refined Grains are those that have undergone the process of milling which strips them of their bran and germ. In addition, milling removes much of the fiber, iron, and B vitamins naturally found in whole grains. Common sources of refined grains include white flour, cornmeal, white bread, and white rice.
Unrefined Grains are those that still contain the complete bran, germ, and endosperm of the grain. This means that they offer more nutrients and fiber than their refined counterparts. Foods like 100% whole wheat bread, brown rice, quinoa, whole oats, buckwheat, and amaranth.
Note: Just because a food is considered a whole grain does not automatically mean it is healthy. However, research has shown that diets rich in whole grains have many benefits including (Source):
- Reduced inflammation
- Lowered risk of cardiovascular disease
- Reduced risk of Type 2 diabetes
- Improved digestion
- And more!
How to Create Whole Grain Meals
Whether you’re making a plate or a bowl, there’s a simple formula to creating a healthy and delicious gluten-free whole grain meal!
- Start with a Base. Choose your favorite whole grain.
- Pick a Protein. Add a high-quality protein of choice like steak, chicken, fish, tempeh, or even eggs!
- Don’t Forget Your Vitamins & Minerals! Next, layer in a veggie or two. Or, pick a fruit if you’re making something sweet like oatmeal.
- Spice It Up. Top off your meal with your favorite seasonings, herbs, spices, and toppings like garlic powder, chimichurri, and more to add a kick of flavor.
Whole Grain Meal Plan & Grocery List
Breakfast
Whether you need an on-the-go option or want a warm sit-down meal, these breakfast recipes are loaded with nutrient-dense whole grains to keep you fueled for the day ahead!
Superfood Instant Pot Oatmeal
Instant Pot Oatmeal is packed full of superfoods & ready in minutes for a nutritious, gluten-free breakfast perfect for busy mornings!
Savory Quinoa Breakfast Bowl
A fun twist on savory breakfast bowls, this recipe is super versatile to fit all your dietary needs!
Gluten-Free Apple Oatmeal Muffins
Gluten-free rolled oats, crisp apples, and warm spices combine to create these gluten-free apple oatmeal muffins for a grab-n-go breakfast everyone will love!
Maple Buckwheat Granola
Perfect when paired with yogurt, milk, dried fruit, and more, this granola is made with buckwheat groats, nuts, gluten-free rolled oats, spices, and is lightly sweetened with maple syrup for a wholesome breakfast full of flavor.Â
Gluten-Free Breakfast Power Bowls
Made with real food for real energy, these bowls come together with gluten-free rolled oats, quinoa, chia seeds, and more!
Lunch
Featuring salads, bowls, wraps, and more, these lunches are full of vitamins, nutrients, and flavor for a meal you’ll look forward to eating.
Moroccan Quinoa Chickpea Salad
Who said salads had to be boring? This hearty salad is layered with flavors and textures for a vegetarian meal that will leave you feeling great!Â
Fiesta Quinoa Salad Bowl
Add your favorite protein or leave it as is for a Mexican salad everyone will love.
BBQ Tempeh Salad with Quinoa
Sweet, spicy, and full of color, this salad is loaded with plant-based protein to keep you full!Â
Chipotle Peach Quinoa Chicken Salad
The fresh taste of peaches combined with hearty chicken and gluten-free quinoa for a summer salad that’s out of this world delicious.Â
Swiss Chard Salad Wraps
he tasty bundles are vegetarian, refined sugar free, full of fiber, healthy fats, protein, antioxidants, and more! They’re dairy-free and vegan friendly, too.Â
Dinner
Perfect for meal prep and super quick to make, we’ve got you covered with the best dinner options for every occasion.
One Skillet Mexican Quinoa
A one-pan dinner option, this skillet recipe is a great way to utilize leftovers and comes together in just 30 minutes!Â
Everything But the Kitchen Sink Soup
Made in the Instant Pot or on the stove top, this soup is warm, comforting, and can be made with a variety of veggies and proteins.Â
Creamy Mushroom Risotto Skillet
Nutrient-rich, and vegan-friendly, risotto is a creamy comfort food perfect for dinner
Vegan Mushroom Meatballs
With oat flour or ground rolled oats – More than your average meatball, this recipe is meatless but tastes like the real deal and even comes with a low carb option.Â
Vegan Buckwheat Banana Waffles
Who doesn’t love a good breakfast for dinner situation? Especially when it’s full of whole grain nutrients, fruit, and plant-based protein?! Top these waffles off with maple syrup, fruit, and more for the perfect meal any time of day.Â
Gluten-Free Whole Grain Grocery List
Now that you’ve seen all the recipes, take a look at the grocery list below to find everything you’ll need to create all of our favorite whole grains meals! Don’t forget to download it to make shopping a breeze.
I will definitely try everything in this list!
Great! Hope you love it all as much as we do!
I am loving this plan! You have done the hard work by including the grocery list.
Thanks, Dorothy! Glad to help by offering the grocery list!
I seriously love all of Bob’s Red Mills products!!! love this list!
I know right, Alice?! They are amazing!
I’m always looking for healthy meal ideas, so thank you for these!
Always glad to help! Thanks Matt!