How to Meal Prep: If You're Gluten-Free
Whether you live gluten-free due to a celiac diagnosis like myself or you have a wheat allergy or gluten sensitivity, learning how to meal prep can be very helpful. So many people go right to gluten-free versions of their favorite junk foods after being told they must live gluten-free. This can wreak havoc on the body as well as the digestive tract. It is especially important after a celiac diagnosis to heal your gut and eating nutrient dense foods can do this. In addition to living gluten-free, I also feel very strongly about eating organic foods, especially dairy and grass-fed meats when possible. Nobody is perfect so I like to follow the 90/10 rule. I eat super clean 90% of the time. 10% of the time, I enjoy my favorite gluten-free treats or indulgent meals like gluten-free pizza, which is my favorite not-so-healthy meal!
Begin by shopping the perimeter of the grocery store to find fresh fruits and vegetables, whole protein sources and clean dairy. I often get asked what carbohydrates I can enjoy that are gluten-free. These are the ones I have found work best while also trying to maintain a healthy diet.
My Go-To Gluten-Free Carbohydrates:
- Whole grain gluten-free bread (Find one with at least 3 grams of fiber)
- Sweet potatoes (All potatoes in their pure form are gluten-free)
- Brown rice
- Wild rice
- Brown rice pasta
- Non-GMO corn tortillas
- Dry beans
- Certified gluten-free oats
- Non-GMO polenta (pure, no other ingredients)
Be sure to only use certified gluten-free grains, especially oats if you have celiac disease, as they are often contaminated with gluten. I personally love and trust Bob's Red Mill grains and Gluten-Free Prairie oats.
Meal Prep Tips:
Save yourself time with how to meal prep by doing many of your ingredients twice a week. I like Sundays and Wednesdays for prep but whatever days work for you are great. Here is what I recommend:
- Make a big batch of sweet potato fries by cutting the whole, washed potatoes into strips and placing them on a baking sheet. Spray with a bit of pure coconut oil and season with Real Salt. (It is the ONLY salt I will use as it is unrefined, mineral rich sea salt directly from the Earth.) Bake at 450Â° for about 20 minutes.
- Love rice? Me too but I like it with a kick. Try putting some chopped tomatoes, Cholula, and cumin in with your rice when you cook it. I like to finish it off with a spritz of lime juice. Make a triple batch for easy, flavorful rice whenever you need it.
- Make protein prep easy by tossing chicken tenders in the crockpot with your favorite seasonings and herbs. Leave it plain for more versatility in using it throughout the week.
- Cut all your veggies for salads, stir fry, and other meals you will be enjoying throughout the week so you can save valuable time.
- Keep a small jar of nut butter and a tablespoon in your 6 Pack Bag for easy eating on-the-go. I love having this on hand to enjoy with fruit as I think apples or bananas and peanut butter are a match made in heaven!
- Put together meals that you want to have already to go so that you can just grab a container and toss it in your 6 Pack Bag when heading out the door.
Typical Day of Gluten-Free Meal Prep:
So what does a typical day look like for me? Here it is:
Meal 1: 2 organic eggs cooked in 1 tsp. coconut oil and 1 C. certified gluten-free oats or creamy hot cereal with 1 scoop of clean, Stevia-sweetened protein powder.
Meal 2: Organic turkey jerky and either a KIND bar or nuts and a piece of fresh fruit.
Meal 3: Chicken breast with Cholula hot sauce, sweet potato fries, and salad greens topped with diced veggies and coconut aminos or a dairy-free dressing like RawFoodz brand.
Meal 4: Fresh fruit with peanut butter and a LIVE Soda kombucha (great for gut health).
Meal 5: Wild caught fish, chicken or turkey, lots of vegetables (I love beets and spinach) and wild rice or another gluten-free grain.
Meal 6: Organic boiled egg and grapes or another small source of protein and fruit after my evening workout.
As a mom of three little ones under the age of 6, including a six-month-old baby, I have no choice but to be prepared. If I am not, I don't get to eat. I know how important it is to fuel my body, especially while nursing, and with 6 Pack Bags I can do it so much easier. I am making the choice to live a healthy lifestyle not only for myself, but also for my daughter who literally eats whatever I eat. I also want my boys to see their mom as a healthy role model who eats and cooks healthy for both our family and myself.
Chandice with the Vixen gym tote helping her stay on point with food while on a play date.
Not all meals are on-the-go for us, but many snacks and meals are. I have found great success in the weight loss after all my pregnancies by being prepared with healthy foods and snacks. I actually switched out my Petunia Pickle Bottom diaper bag for the Renee gym tote because I just love the secret food compartment it offers so much! While I am still losing the weight from this last pregnancy and a 10.4 lb. baby (I know, gasp by all the mommies out there, right?!) I am confident it will continue to come off and then some. With how to meal prep and dedication to a clean gluten-free diet, I have found success and know those of you who must live gluten-free can too!
This guest post on how to meal prep gluten-free has been brought to us by Chandice Probst, voice behind the popular gluten-free blog GlutenFreeFrenzy.com and co-author of Gluten-Free on a Budget. She has also appeared on a TV segment discussing the role the Innovator 500 has played in helping her manage gluten-free fitness. You can also find her on Twitter, Facebook, Pinterest, and Instagram!