Share some of my advice for preparing gluten -free meal.
Hi friends! Happy Monday! What does the week look like? Liv has a fairly discreet week at school with a few half days, so I can’t wait to find myself in certain things in the house. We have emptied our storage unit and cross everything was a picnic, let me tell you.
Something that has saved my life since the start of school: preparation of meals !!
Why I like meal preparation
When it comes to eating healthy meals in a coherent way, meal preparation is one of my favorite strategies. He saves time, money and daily stress to understand what to eat. This makes such a difference in having nourishing foods ready to leave. It is easier to stick to your health goals when you open the refrigerator and healthy foods await you.
Since P and I are both gluten -free and that she is educated at home, I do a lot of gluten -free meal. At the beginning, it may seem overwhelming, especially if you are new to navigate in gluten intolerance. The good news is that it should not be complicated. In fact, there are so many naturally gluten -free foods that are perfect for meal preparation recipes.
Today, I wanted to discuss a little of the preparation of gluten -free meals: what it means, why it is worth it (!), Advice for success and easy free recipes that you can try this week. (For more meal ideas, see this list of Dinners that our family loved And This list of dinner ideas.))
What is gluten-free meal preparation
The preparation of gluten -free meals simply means preparing meals in advance which do not contain gluten: the protein found in wheat, barley and rye. This is particularly useful for anyone with celiac disease or gluten intolerance, but many people choose a gluten-free diet, as this can help digestion, energy or general well-being.
The beauty of the preparation of gluten -free meals is that it uses free options that you already like: vegetables, lean proteins, beans, grains such as rice and quinoa, and healthy fats like olive oil. With the right plan, you can enjoy tasty and satisfactory meals without the stress of the last -minute kitchen.
What are the advantages of preparing gluten -free meals
Save time
By cooking in a jackpot, you can prepare lunch, dinner and / or snack options throughout the week. No shock in the kitchen every night!
Save money
Planning and preparation in advance help you avoid expensive shots. If you need more budget advice, see my message on inexpensive meal preparation ideas.
Supports a healthy diet
When healthy foods are ready to grasp, you are less likely to reach packaged snacks or fast food. The preparation of meals keeps healthy meals in front and center. For example, if I am hungry and open the refrigerator and see a raw chicken package, or if a bag of fries, guess which one I will grasp? Fleas. They are ready and wait for me lol.
Reduces stress
Having a plan means less “What is dinner?” moments. This also removes the mental load of daily meal planning. I know that my mom friends can understand, but when you have everything for everyone in the family in your brain, getting out of meals from the photo can free your mental energy.
Customizable
Gluten -free does not mean boring! You can build a gluten -free meal plan that corresponds to your taste buds, your lifestyle and your nutrition goals with endless free preparation options.
What a gluten -free meal looks like
A balanced gluten -free meal generally includes:
Protein: chicken, salmon, shrimps, eggs, beans, tofu, beef
Veggies and fruits: green leafy vegetables, roasted broccoli, carrots, zucchini, peppers, cucumber, berries, melon
Intelligent carbohydrates: rice, quinoa, potatoes or sweet potato
Sains: avocado, nuts, seeds, olive oil
When combined, these foods create garnish and nutrient dishes which are naturally free from gluten.
How to prepare gluten -free meals
Plan in advance
Choose 2 to 3 recipes that you can make in a jackpot to mix and match for dinner-lunch combos all week.
Fill up with naturally gluten -free foods
Think of rice, quinoa, beans, oats (certified GF), sweet potato and fresh products. Having staples makes meals planning without stress. I used to think that everything had to be a “recipe”, but the reality is that having healthy combos in a bowl with a type of sauce or vinaigrette is all you need.
Use simple cooking methods
Leaf meals, instant pot recipes and stove dishes are easy and effective.
Container portion
Divide the meals as a served container so that your free meal preparation is ready to take away. These are my favorites Glass meal meal preparation containers!
Add the variety
Change sauces, seasonings or garnishes so that your gluten -free meal is not repetitive. I’m going to do some vinegrettes or sauces every week for jazz our meals. We love houmous, chimmichurri, peanut sauce (with GF Tamari), salsa and Homemade salad storage.
Gluten free meal preparation ideas
Here are some simple meal preparation recipes that are naturally gluten -free, nourishing and easy to do:
Chicken + sweet potato bowls
Ingredients
2 lbs of chicken, cooked in the instant and shredded pot
3 medium soft potatoes, roasted
4 cups of broccoli steamed, roasted and seasoned with salt, pepper, garlic powder and oregano
Instructions
Divide everything as a container for four meals and add your favorite sauce or vinaigrette. Garnish with avocado or hemp seeds before serving.
Quinoa vegetarians sautéed
Ingredients
2 cups of quinoa or cooked rice (I like to cook it in an instant pot using vegetable broth instead of the water)
1 pepper, sliced
1 zucchini, trench
1 snap pea cup
2 chopped garlic cloves
1/2 sweet onion, sliced
1 broccoli head, chopped
2 tablespoons of olive oil
2 tablespoons of tamari (alternative of gluten -free soy sauce)
1 scrambled egg
Sriracha water
Instructions
Step 1: Heat the pan with olive oil. Add the vegetables and sauté to clear trends.
Step 2: Incorporate the quinoa, tamari, sriracha and egg. Connect the egg to the side of the pan, then incorporate into the quinoa.
STEP 3: Cook 3 to 4 minutes until heated.
Step 4: Portion in 3 containers.
Turkey tacos bowls
Ingredients
1 lb of chopped turkey or beef
1 pack of seasoning in gluten -free taco – I like siete to the pinch but I will also do mine with chili powder, cumin, paprika, oregano, salt and pepper
3 cups of rice or cauliflower rice
Veggies Fajita Cuite: onion and two types of pepper, seasoned with salt, pepper and garlic
1 can cook the black beans – drain, rinse and heat on the stove with a little salt, oregano and cumin (a secret for impressive black beans: add a little marinara sauce. Believe me.)
1 cup of salsa
1 lawyer, sliced
Instructions
STEP 1: Türkiye brown or beef in the pan, add the seasoning.
STEP 2: Cook rice or cauliflower rice separately.
Step 3: Assemble bowls with turkey, rice, beans, salsa and lawyer.
Step 4: Keep in the containers and warm up if necessary.
The preparation of gluten -free meals is not complicated! It is actually one of the simplest ways to stay on the right track with your goals while saving time and money. With the right staples, planning smart meals and some favorite meal preparation recipes, you can enjoy nourishing gluten -free meal options all week.
And don’t forget: the preparation of meals is not only salted dishes 😉 For treats, try them Healthy gluten -free desserts.
Good preparation, friends!
xo
Gina
For something fun and season, try pumpkin!
