A 7 day gluten free meal planner
Planning your meals is not always easy, you may not have time you may not want to or have ideas.With a little work and prep you can sort out all the meals for a week in about 4-5 hours and keep yourself free to enjoy whatever you need to enjoy.So in this blog post i give you a 7 day gluten free planner complete with a work schedule and shopping list.
It’s all in the planning to get some tea that you have cooked yourself on the table after a long day and may seems like a miracle .We are all time poor and have busy lives so if your need is to get a healthy meal for you or the family, keep reading…
Make sure you have a…..Shopping list
When shopping we can easily over buy and buy what we don’t want. Who hasn’t bought some extra chocolate, potato chips perhaps a low fat yoghurt or even a pack of sausages we didn’t need. The supermarkets and shops are set out for trapping people into impulse buys, just look at the front of any supermarkets isle and you will see what I mean.This planner is great if you are starting your gluten free journey from the celiac foundation.
From that I mean the so called specials may be the 2 packs of cornflakes for 5$ or the 3 choc bars for 3 $ just begging to be bought and squandered when you actually wanted to buy tofu but got sucked in again.
A shopping list won’t completely cure this phenomena I can assure I occasionally get caught out when I need some fine 70% cocoa relief or maybe even some chips but it will make you focus and generally buy what you need. A great planner with a list is here at bakedinthesouth.
It’s sounds obvious but planning a little really will make it easier to get a few things done. For this 7 day planner I have allocated Sunday for a big shop and Sunday night to do a big prep.Then there is a small prep day Thursday and a few very small jobs during the week. Of course you can plan whatever night day evening suits you, just make it work for your schedule.Try abbeys planner with lots of recipes from around the web http://www.abbeyskitchen.com available when you subscribe.
By having a set menu you can budget and see how far your doll pound or yen goes. The shopping list really helps with this and keeps you away from buying things you don’t need. I have made this menu quite cheap but you could go cheaper but that is a different PDF. I have left the menu so that you get a great standard of food on a small dollar value.This planner is a few years old but still has great information on gluten free school.
With your cooking planned for the next week it makes it even easier to plan for the next week. Do you need any twists to the plan? Were there a few changes you need to make? Well now you can make them and vary the menu as you like. With this in mind you will need to create a new cooking and shopping plan.
The menu s I have created are light and low fat. With snacks all day to boost the metabolism. I have not tested the amount of calories because this is not a diet or calorie counting site. I f you need this information contact a certified nutritionist to see what will specifically suit you and your dietary requirements.This planner has all your calories counted at eatingwell.
|Breakfast||Quinoa porridge |
|Sweet potato omelette||Quinoa porridge||Sweet|
|Snack||Cashew nut butter/veg ||Flax seed biscuit/guacamole||Cashew nut butter /veg ||Chia pudding||Apple/nuts ||Berries chia pudding ||Apple nuts
|Lunch||Buck wheat burger/ slaw/quinoa wrap ||Pulled chicken|
Quinoa bean/corn salad/
|Tamari ginger fillet/slaw/sweet potato |
|Simple chicken soup/stir-fry veg ||Tamari fish fillet/pilaf rice/greens ||Pork kebabs/green salad/quinoa wrap||Tuna fish fattoush salad
|Snack||Smoothie ½ serve ||Smoothie ½ serve ||Guacamole flax biscuit ||Nuts/dried fruit||Bean dip/corn chips ||/nuts dried fruit ||ricotta/vegetable
|Dinner||Pulled chicken/quinoa salad ||Buckwheat burger/herb slaw|| Chicken pilaf rice||Pork amaranth kababs/fatoush salad ||Free night ||Simple chicken soup/slaw salad ||Prepare menu
Tuna fish Salad
1 tin tuna fish drained
1 tin kidney beans rinsed and drained
1 fresh sweetcorn cobs removed or tin drained and rinsed or frozen
¼ red onion finely diced
1 red capsicum 1 cm dice
1 bunch kale
¼ bunch Dill chopped
½ bunch Chives chopped
½ Parsley chopped
50 ml Lemon dressing
Add everything into a bowl
Add the herbs and dressing
Mix well and serve
5 cups flaked quinoa
5 cup flaked brown rice
1 cup of quinoa mix
3-4 cups milk of your choice
1 tsp honey
1 tsp almond butter
Berries and fruit of your choice
Mix the flakes together .this will be enough for serves 10x 3 to 4 serves
For 3 to 4 serves
Add the cup of flakes into a pan.
Add cold milk and cinnamon
Bring to the boil stir occasionally.
Let is sit covered for 2-3 minutes.
Add more milk if desired, or thicken with a few extra flakes.
Add some honey , butter and berries as you desire
Sweet Potato omelette
6 eggs whisked
1 large washed sweet potato cut 1 cm dice
1 small onion finely diced
½ capsicum 1cm dice
½ bunch parsley
100g feta cheese crumbled
Preheat the oven to 300F/150C
Sauté the onion and capsicum in the olive oil cool.
Mix with the sweet potato and herbs and whisked egg mix
Cook at 300F/150C for about 20-30 minutes.
Let cool then slice
6oz/150g hulled buckwheat groats, toasted
16oz/400 ml vegetable stock
1 large onion, grated
1 clove garlic
2.5 medium carrots, grated
1 sheet nori cut into strips
2 cups/120g medium rolled rice flake (poha)
2oz/50 ml tamari
Little gf flour to coat burgers
Olive oil to brush
1. In a pan sweat the onion, and garlic till transparent. Add the roasted buckwheat.
2. Bring the vegetable stock to the boil then add to the buckwheat and cook for about 5 minutes till tender. Strain out the liquid then cool the buckwheat slightly.
3. In a bowl add the buckwheat, add the rest of the ingredients, mix well and cover for about 10 minutes.
4. Shape into patties. Use a ¼ or half cup measure to get nicely shaped patties.
5. Coat in a little flour then brush with oil and bake at 390F/ 200C for 15-20 minutes.
4 cups (1L) almond milk or coconut milk
1oz/25g amaranth flakes
1oz/25g vegetable protein powder
1tbsp/10g chia seeds
1 tsp/3g grated ginger
1 tsp/2g psyllium husk
1 punnet of blueberries
½ tsp/1g ground cinnamon
½ tsp/1g ground allspice
Dash of honey
1. Place all the ingredients in a blender and let soak for 10 minutes. If the smoothie is too thick add more milk.
2. Blend until smooth then drink immediately.
1 k chicken thigh/pork shoulder/beef topside
1 large onion sliced
1 red capsicum cut into 2 cm dice
1 green capsicum cut into 2 cm dice
1 carrot cut into 2 cm dice
2-3 tsp Paprika
2-3 Cumin ground
2-3 Coriander ground
1 tsp Chilli ground
1 tsp grated Ginger
1 tin tomatoes
1 cup vegetable stock/ chicken stock
Place all the ingredients into a slow cooker. Ensure the chicken is just covered with liquid. If using beef or pork meat cut into bit size pieces Cook overnight 6-8 hours.
Simple chicken soup
10g olive oil
1 carrot grated
1 celery grated
1 onion grated
1 clove garlic
2 fingers of ginger grated
200g minced chicken, pork or veal
1 cup flaked rice
3-4 cups stock chicken or vegetable
1 cup Frozen peas
¼ bunch Mint chopped
¼ Parley chopped
¼ dill chopped
Sauté the vegetables garlic and ginger for 2 minutes
Add the mince sauté till browned
Add the rice and stock, bring to the boil.
Simmer for 5 minutes.
Add the peas, to warm, add the herbs lemon and serve.
½ Red cabbage finely shredded
½ White cabbage finely shredded
1 large Carrot grated
½ onion finely sliced
Salt and pepper
Herb add fresh mixed herbs such as dill mint and parsley
Add toasted nuts such as sesame sunflower or pepitas for crunch
Dress with tamari, ginger chilli and vegetable oil for an Asian twist
Add apple or pineapple or even ham to create your own favourite salad
Mixed all the ingredients together ,let sit for 2-3 minutes then serve
2 Diced fresh tomato cut into 1 cm dice
¼ red onion or shallot finely diced
2 tbs lime juice
1 clove garlic grated
½ tsp citric acid
1 jalapeno chilli finely diced
Splash Tabasco sauce, chipotle
Salt and pepper
Mash everything together with a fork for a rough texture.
If you prefer a smooth texture use a blender.
Makes sure the guacamole is properly covered with cling film so it stays green.
300ml olive oil
20 ml white wine vinegar
80 ml lemon juice
1 clove garlic grated
1 tsp Dijon mustard (gluten free)
½ tsp Vanilla paste (optional)
Use different oils such as grapeseed or even walnut oil.
Try different vinegars such as tarragon or dill.
Add herbs such as parsley.
Try some elderflower instead or lemon juice for a floral tone.
Place everything into a bowl and whisk till amalgamated.Can be stored in the fridge for a month.
Stale gf bread or quinoa wraps (about 2 cups full when diced)
20 ml Olive oil
1 red capsicum cut into 2 cm dice
1 punnet Cherry tomatoes sliced in half or 5 ripe tomatoes diced
1 continental Cucumber
¼ Red onion finely diced
½ bunch Mint leaves
½ bunch Chives cut into 1 cm lengths
½ bunch Parsley
1 tsp Paprika
1tsp Cumin ground and toasted
1 tsp Coriander ground and toasted
50 ml Lemon dressing
Touch rosewater (optional)
50g goats cheese (optional but good)
Preheat the oven to 180c
Make sure all the vegetables are room temperature.
Brush the bread with olive oil Place the bread in the oven for about 5 minutes.
Place the rest of the ingredients into a bowl except the cheese, and mix well.
When the bread is toasted place on top of the salad and top with crumbled cheese.
1/2 tin coconut milk
½ tin coconut cream
1tbs chia seeds
Roasted flaked almonds
Fresh mint optional
Blend the chia and coconut milk in the blender
Let it set for at least 2hours over overnight
The texture will be like a soft mousse texture.
If it has not set add more chia re-blend and put back in the fridge to set.
Serve with a few flaked almonds, raspberry and strawberry and dried coconut.
Amaranth Pork Kebabs Serves 4-6
1 cup/ 250ml hot water
500g/1 lb pork mince
2 cup/100g Amaranth flakes
2 tsp/4g paprika
1 thumb-sized piece of ginger, micro planed
10 skewers soaked2tsp/10ml olive oil
1 tsp/4g cumin
1 tsp/4g fennel
2 tsp/4g black mustard
½ red/Spanish onion, finely diced
1 garlic cloves, crushed
1tbs chopped parley
2 tsp lemon zest micro planed
Salt and pepper
1.In a sauce pan, heat the oil over medium heat and fry the whole spices till fragrant.
Add the onion and garlic and fry for 2-3 minutes. Add the paprika for 1 minute. Reserve half this mix in a mixing bowl for the pork and cool.
Add the amaranth to the reserved spices and pour the water over the flakes and mix well
2. Mix all the other ingredients together
3. Divide the pork mix into 10 or 12 portions. Shape into thin sausages by pressing around the skewers.
4. In a 12 inch/30 cm frying pan add 1tbs/20 ml oil over a medium heat and fry the skewers. They will colour nicely. Rotate the skewers to cook all sides evenly. It should take about 10 minutes maximum. The kebabs will crisp up nicely. You can also just seal the kebabs over a high heat and finish in a very hot oven at 430/220 C for about
Tamari miso fish fillet
20oz/500g or 4-5 fish fillet (flaky white fish) Hoki/tilapia/Flounder/Sea bass depending on where you live
2-3 fingers of ginger grated
50 ml tamari
50 g gluten free miso paste
1 tsp brown sugar
2 chillies sliced (optional)
1 lemon cut into slices
½ bunch coriander chopped, reserve half for when cooked
Place the fish into a greased baking dish.
Mix the rest of the ingredients together except the lemon slices.
Place on top of the fish fillet.
Leave to marinate for 10 minutes.
Place the lemons slices over the top. Place kitchen paper over the top of the fish and warp tightly with foil. Can also be done individually.
Cook at 450F/ 220C for 7-10 minutes.
| || || ||
|Protein||Fruit and veg||Dry stores||basics
|Tin tunafish||1 corn cob||Tin kidney beans||Olive oil
|Boned chicken thigh||Green and red capsicum||Vegetable stock||mustard
|Minced pork||2 lemon, lime||Tamari||Flaked quinoa
|Nori sheets||Flaked brown rice
|Vegetable protein powder||Flaked amaranth,buckwheat
|Tilapia/Hoki/sea Bass||1 kale||Chia seed||honey
|Flaky whiter fish||
|Feta cheese,goats cheese||Berries,raspberries||Almond butter
|Brown onion,Red onion||Gluten free flourPsyllium husk
|Sweet potatoe||Tin tomato,tamari
|Garlic||Tabasco, chipotle chilli
|Banana||Gluten free bread
|Red cabbage||Flaked almonds
|White cabbage||Cocnut flakes
|Jalopeno chilli||Coconut chips
|Tomatoe,cgherry tomatoes||Brown sugar
|avocdo||Gf miso paste,skewers
So I hope hope you have enjoyed the planner with the recipes please comment,like and pass on this article.