Gluten Free Whole Grains Meal Plan + Grocery List

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! 

The final edition to our Gluten Free Grains Month, we hope the series helps teach you what it is, how to use it, and more to spread knowledge about gluten free grains and help make it easier to follow a gluten free diet without missing out on delicious meals!

Every Month Is Gluten Free Whole Grains Month for Us!

Now that we’ve covered what gluten free whole grains are, why they’re good for you, and how to cook them, we thought it was only fitting that we give you a whole grains meal plan, too! We hope this post (as well as the rest) 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. 

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 Gluten Free 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! 

Refined vs Unrefined Grains – What’s the Difference?

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! 

1. Start with a Base. Choose your favorite whole grain.
   
2. Pick a Protein. Add a high-quality protein of choice like steak, chicken, fish, tempeh, or even eggs!
   
3. 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.
   
4. 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. 
   

Gluten Free Whole Grains 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! 

Breakfast Power Bowls – Made with real food for real energy, these bowls come together with gluten free rolled oats, quinoa, chia seeds, and more! Or if you’re looking for a meal prep breakfast option, try this superfood oatmeal!

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. 

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 Style Salad with Chickpeas and Quinoa (Gluten Free) – Who said salads had to be boring? This zippy recipe is layered with flavors and textures for a vegetarian meal that will leave you feeling great! 

BBQ Tempeh Vegan Quinoa Salad or Fiesta Quinoa Salad – Sweet, spicy, and full of color, these salads are loaded with plant-based protein to keep you full! 

Quinoa Peach 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. 

Swiss Chard Salad Wraps – The tasty bundles are vegetarian, refined sugar free, full of fiber, healthy fats, protein, antioxidants, and more! They’re dairy-free and vegan friendly, too. 

Dinner

Perfect for meal prep and super quick to make, we’ve got you covered with the best dinner options for every occasion. 

Mexican Quinoa Skillet Dinner – A one-pan dinner option, this skillet recipe is a great way to utilize leftovers and comes together in just 30 minutes! 

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. 

Creamy Mushroom Risotto with Millet (Vegan Option) – Gluten-free, nutrient-rich, and vegan-friendly, risotto is a creamy comfort food perfect for dinner! 

Vegan Mushroom Meatballs in Pepper Sauce 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. 

Bonus Brinner!

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. 

Gluten Free Whole Grain Meals + 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.