Gluten-free meal preparation – Fitnessista

Share some of my gluten-free meal preparation tips.

Hi, friends! Happy Monday! What does a week look like for you? Liv spent a pretty low-key week at school, about half a day, so I was looking forward to encountering something around the house. We cleared the storage unit and went through everything was a picnic, let me tell you.

It has saved my life since the start of school: meal preparation! !

Why I love to eat

Meals are one of my favorite strategies when eating healthy meals consistently. It saves time, money and daily stress on figuring out what to eat. The ready food is very different. It’s easier to stick to healthy goals when you open the refrigerator and healthy foods are waiting for you.

Since I’m not gluten-free and she’s homeschooled, I’ve been making a lot of gluten-free meals. At first, it can feel overwhelmed, especially if you are unfamiliar with gluten intolerance. The good news is that it doesn’t have to be complicated. Actually, there are a lot of natural gluten-free foods that are perfect for meal recipes.

Today, I want to talk about preparations for gluten-free meals: what it means, why it is worth it (!), tips for success and easy free recipes you can try this week. (For more meal ideas, check out our family’s favorite dinner list and a list of these dinner ideas.)

What is gluten-free meal preparation

Preparation for a gluten-free meal simply means preparing a gluten-free meal in advance: protein found in wheat, barley, and rye. This is especially useful for people with celiac disease or gluten intolerance, but many people choose a gluten-free diet as it can help with digestion, energy, or overall health.

The beauty of a gluten-free meal is that it uses free options you already like: vegetables, lean protein, legumes, cereals such as rice and quinoa, and healthy fats like olive oil. With the right plan, you can enjoy delicious and satisfying meals without the last minute cooking pressure.

What are the benefits of preparing a meal with gluten-free meals

Save time

With large batches of cooking, you can prepare lunch, dinner and/or snack options throughout the week. Don’t fight in the kitchen every night!

Save money

Planning and preparing ahead of time can help you avoid expensive takeaways. If you need more budget tips, check out my post on cheap meal preparation ideas.

Supports healthy diet

When you’re ready to grab healthy food, you’re unlikely to reach out for snacks or fast food. Prepare meals to keep healthy meals in front and center. For example, if I’m hungry, open the refrigerator and look at a pack of raw chicken, or see a bag of chips, guess which one I’ll catch? Bargaining chips. They are ready, wait for me to laugh.

Reduce stress

Making a plan means fewer “What is dinner?” moments. It also removes the mental burden of daily meal planning. I know my mom friends can make connections, but when you provide everything to everyone in your brain, you can release the meal that can release your mental energy.

Customizable

Gluten-free doesn’t mean boredom! You can build a gluten-free meal plan that suits your taste buds, lifestyle and nutritional goals and offers endless options for free meals.

How about gluten-free meals

Balanced gluten-free meals usually include:

Protein: Chicken, salmon, shrimp, eggs, beans, tofu, beef

Vegetables and fruits: leafy greens, roasted broccoli, carrots, zucchini, pepper, cucumber, berries, melon seeds

Smart carbohydrates: rice, quinoa, potatoes or sweet potatoes

Healthy fats: avocado, nuts, seeds, olive oil

After the merge, these foods will produce naturally gluten-free fillings and nutritious meals.

How to prepare a gluten-free meal

Plan ahead

Choose from 2–3 recipes that you can make in large batches throughout the week to mix and pair with lunch and dinner combinations.

Store natural gluten-free foods

Think of rice, quinoa, beans, oats (certified GF), sweet potatoes and fresh produce. Having staples will make meal plans stress-free. I used to think everything had to be a “recipe”, but the reality is that you just need to have a healthy combination in the bowl and that’s all you need.

Use simple cooking methods

Pan meals, instant recipes and skillet dishes are easy to efficient.

Partially into containers

Split meals into single-serve containers so your free meals are ready. These are my favorite glass meal preparation containers!

Add diversity

Change the seasoning, seasoning, or toppings to keep your gluten-free meal from repeating. I make several seasonings or seasonings every week to jazz. We love Hummus, Chimmichurri, Peanut Butter (with GF Tamari), salsa and homemade salad dressing.

Ideas for preparing gluten-free meals

Here are some easy meal prep recipes that are naturally gluten-free, nourishing and easy to make:

Chicken + sweet potato bowl

raw material

2 pounds of chicken breast, cooked and chopped in an instant pot

3 medium sweet potatoes, roasted

4 cups steamed broccoli, season with salt, pepper, garlic powder and oregano

instruct

Divide everything into a container for four meals and add your favorite sauce or seasoning. Avocado or hemp seeds before serving.

Quinoa Vegetable Stir-Fried

raw material

2 cups cooked quinoa or rice (I like to cook in an instant pot with vegetarian soup instead of water)

1 bell, sliced

1 zucchini, sliced

1 cup peas

2 chopped garlic

1/2 sweet onion, sliced

1 broccoli head, chopped

2 tablespoons olive oil

2 tablespoons tamari (gluten-free soy sauce substitute)

1 scrambled egg

Sriracha’s drizzle

instruct

Step 1: Heat the frying pan with olive oil. Add the vegetables and sauté until crispy.

Step 2: Whisk in quinoa, tamari, sriracha and eggs. Fight the eggs on the side of the pan and mix them in quinoa.

Step 3: Cook for 3-4 minutes until heated.

Step 4: The part is divided into 3 containers.

Turkish Taco Bowl

raw material

1 pound of Türkiye or beef

1 gluten-free taco seasoning – I love the siete in pinch, but also use chili powder, cumin, chili powder, oregano, oregano, salt and pepper

3 cups of rice or cauliflower rice

Cooked Fagita Vegetables: Onion and Two Types of Bell Pepper, Seasoned with Salt, Pepper and Garlic

1 Can cook black beans – drain, rinse and heat on the stove with a little salt, oregano and cumin (the secret of awesome black beans: add a little marinade sauce. Believe me.

1 cup of salsa

1 avocado, sliced ​​thinly

instruct

Step 1: Brown turkey or beef in a frying pan, add seasoning.

Step 2: Cook rice or cauliflower rice separately.

Step 3: Assemble the bowl with turkey, rice, beans, salsa and avocado.

Step 4: Store in a container and heat it as needed.

Gluten-free meal preparation is not complicated! In fact, this is one of the easiest ways to keep your goals while saving time and money. With the right staples, smart meal plans, and some favorite meal recipes, you can enjoy a nourishing and gluten-free dietary option throughout the week.

And don’t forget: Prepare meals for more than just savory dishes 😉 to meals, try these healthy gluten-free desserts.

Friends, friends!

XO

Gina

For some fun seasonality, try this pumpkin oat baking!