Erin Romeo, nutrition coach, meal prep expert, FBC member and author of The Visual Guide To Meal Prep helps us make it through the week with an easy, gluten-free meal plan you can prep ahead of time!
Editor's Note: This article contains affiliate links — full disclosure is at the end of the article.
I’m sure you’ve seen it, the food containers loaded with colorful salads and savory meals, all strategically placed to capture that coveted meal prep shot…
With over 10 million #mealprep posts on Instagram alone, this “trend” is definitely not losing steam, and for good reason.
As a nutrition coach, I'm convinced that meal prepping is the most useful strategy for healthy living!
After just one meal prep session, my clients and community members are so excited about having more time to do the things they want to do during the week. They feel accomplished and actually look forward to eating the meals they planned and prepped.
Whether you're trying to eat healthier, spend less time in the kitchen, be more organized or spend less money eating out, meal prep and planning is the best place to begin.
Imagine how great it would feel to grab your prepped food for work every morning and come home to a healthy and delicious dinner every night without spending time, effort, or energy putting meals together each and every day.
Sounds great right?! Trust me, it’s life-changing!
All you have to do is pick a prep day and get started.
Think of it as a form of self-care. Enjoy yourself, turn up the music or throw on your favorite podcast. In an hour or two you’ll be done and ready for the week ahead.
Since one of the most common question I’ve been getting lately is about meal prepping with specific dietary constraints. I’ve chosen one of four meal plans from my book The Visual Guide to Meal Prep (along with some amazing “foodprepable” recipes) to share with you.
Whether you living a gluten-free lifestyle or not, I know you’ll love this meal plan.
4 Day Gluten-Free Meal Plan
You'll find most of the recipes down below! (the roasted chickpeas and veggies and dip are not included here)
Monday
- Healthy Booster Smoothie with a Small Handful of Almonds
- Roasted Chickpeas
- Thai Bowl with Peanut Sauce
- Tropical Energy Balls
- Classic and Lean Chili
Tuesday
- Healthy Booster Smoothie with a Small Handful of Almonds
- Roasted Chickpeas
- Thai Bowl with Peanut Sauce
- Superfood Popcorn
- Pesto Tilapia with Crispy Sweet Potato Medallions
Wednesday
- Easy Egg Scramble with a Piece of Fruit
- Vegetables with Yogurt Dip
- Colorful Fish Tacos
- Tropical Energy Balls
- Classic and Lean Chili
Thursday
- Easy Egg Scramble with a Piece of Fruit
- Vegetables with Yogurt Dip
- Colorful Fish Tacos
- Superfood Popcorn
- Pesto Tilapia with Crispy Sweet Potato Medallions
- 1 cup (70 g) spinach
- ½ cup (83 g) chopped pineapple or 1 pineapple spear (fresh or frozen)
- ⅓ avocado
- Juice of ¼ lemon
- 3 ice cubes
- ½ teaspoon raw honey
- 1 tablespoon (7 g) ground flaxseed
- Pinch sea salt ½ cup (120 ml) coconut water
- Place all the ingredients (in the order they are listed) into a high-speed blender and blend until smooth, 30 to 60 seconds (depending on your blender)
- Serve immediately.
- 1 cup (178 g) pitted and halved soft Medjool dates
- 1 cup (80 g) gluten-free quick-cooking oats
- ½ cup (85 g) chopped pineapple (fresh or canned and drained)
- ¼ cup (28 g) flaxseed meal
- ½ cup (40 g) unsweetened coconut flakes
- Add all the ingredients to a food processor or blender and pulse to form a thick paste. Scrape down the sides, if needed, then pulse a couple more times.
- Scoop out the paste with a tablespoon or a small ice-cream scoop and roll into 18 to 20 balls about the size of a golf ball.
- Place the balls into containers. Immediately store in in the refrigerator for up to 1 week.
- 1 tablespoon (15 ml) extra-virgin olive oil
- ½ teaspoon smoked or regular paprika
- ½ teaspoon cumin
- ½ teaspoon chili powder
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon Himalayan pink salt (use more or less to taste)
- ¼ teaspoon cayenne pepper
- ¼ cup (60 ml) fresh lime juice
- 1 pound (454 g) tilapia
- 8 corn tortillas
- 1 cup (90 g) shredded purple cabbage, for topping
- 1 cup (70 g) broccoli slaw, for topping
- Chopped fresh cilantro, for topping (optional)
- In a small bowl, whisk together the olive oil, paprika, cumin, chili powder, onion powder, garlic powder, salt, cayenne, and lime juice. Pour the mixture into a large resealable plastic bag.
- Add the tilapia to the resealable bag with the mixture, securely seal the bag, and squeeze and shake the bag to coat the fish with the spices. Let the fish marinate in the refrigerator for at least 10 minutes and up to 1 hour.
- Preheat the oven to 375°F (190°C). Line a large baking sheet with aluminum foil.
- Place the marinated fish, with the marinade from the bag, onto the prepared baking sheet and bake for 10 minutes, or until the tilapia is fully cooked and easily flakes with a fork. If you would like to add a golden color to the fish, set it under the broiler for 3 to 4 minutes until slightly brown.
- Remove the pan from the oven and use a fork to break up the fish into bite-size chunks. Set aside.
- Equally divide the fish into 4 containers, storing the tortillas, any toppings, and lime wedges in separate containers and/or resealable plastic bags.
- Store in the refrigerator for up to 4 or 5 days.
- When you are ready to enjoy, microwave the fish for 30 to 45 seconds and warm the tortillas in a large skillet over high heat. Top with the cabbage, slaw, and cilantro (if using), and serve with the lime wedges and avocado aioli.
- ¼ cup (60 g) natural creamy peanut butter
- 2 tablespoons (30 ml) soy sauce
- 1 tablespoon (15 ml) rice wine vinegar
- 1 teaspoon freshly grated ginger 1 teaspoon raw honey (optional)
- to 3 tablespoons (30 to 45 ml) warm water
- 2 cups (320 g) cooked brown rice
- 1 teaspoon sesame oil
- 1 bag (16 ounces, or 454 g) shelled edamame (thawed if using frozen)
- 1 large red bell pepper, diced
- ½ large seedless cucumber, diced
- 1 medium-to-large carrot, julienned (shortcut: use pre-cut and washed matchstick carrots)
- 4 scallions, chopped, plus more for topping
- ¼ cup (10 g) roughly chopped Thai basil leaves
- 2 tablespoons (16 g) sesame seeds (white or black), for topping
- Place all the peanut sauce ingredients into a Mason jar or sealable container and secure with the lid. Shake to combine.
- Add warm water, 1 tablespoon (15 ml) at a time, to thin the dressing to desired consistency.
- Equally divide the sauce into 4 small containers. Store in the refrigerator for up to 4 or 5 days. The sauce may need to be reheated before adding to the bowl to make it pourable. Simply pop the jar (without the lid) into the microwave for 20 seconds, stir and pour.
- Drizzle the cooked rice with the sesame oil and set aside to cool (if the rice isn’t already cooled).
- To a large bowl, add the edamame, bell pepper, cucumber, carrot, scallions, and basil, and toss until well combined.
- To assemble the bowls, equally divide the rice into 4 containers, followed by the vegetable mixture, storing the toppings in separate containers.
- Top each portion with a sprinkle of sesame seeds and some chopped scallion. Store in the refrigerator for up to 4 or 5 days.
- When you are ready to enjoy, pour the desired amount of peanut sauce over the vegetables and rice, and combine.
- 2 teaspoons extra-virgin olive oil
- ¼ cup (18 g) chopped mushrooms
- ¼ cup (40 g) diced onion
- ¼ cup (35 g) diced red bell pepper
- 6 large eggs
- ¼ cup (60 ml) milk
- ¼ cup (45 g) chopped tomato
- ¼ cup (30 g) shredded cheddar cheese
- 1 cup (245 g) salsa
- Heat the olive oil in a large skillet over medium heat for 30 seconds.
- Add the mushrooms, onion, and bell pepper to the skillet, and cook and stir for 2 to 3 minutes.
- While the vegetables are cooking, crack the eggs into a large bowl, add the milk, and whisk together until combined.
- Add the egg mixture and the chopped tomato to the vegetables in the skillet. Cook for 4 to 5 minutes, stirring frequently to scramble all the ingredients together until the eggs are completely cooked through. Turn off the heat and sprinkle the shredded cheese on top of the egg scramble and let the cheese melt slightly.
- Equally divide the scramble into 4 containers, storing the salsa in separate small containers. Store in the refrigerator for up to 4 days. When ready to enjoy, microwave for 1 ½ minutes and top with the salsa.
- 1 tablespoon (15 ml) extra-virgin olive oil
- 1 small yellow onion, diced
- 2 or 3 garlic cloves, minced
- 1 pound (454 g) lean ground turkey
- 1 small poblano pepper, seeded and diced (optional)
- 2 cups (300 g) diced bell pepper
- 1 cup (120 g) diced carrot
- 1 cup (30 g) baby spinach
- 1 can (28 ounces, or 794 g) crushed tomatoes
- 1 can (15 ounces, or 425 g) black beans, drained and rinsed
- 1 can (15 ounces, or 425 g) kidney beans, drained and rinsed
- 1½ tablespoons (22 ml) chili powder
- 1 teaspoon cumin
- 1 teaspoon hot sauce
- ½ teaspoon sea salt
- ½ teaspoon freshly ground black pepper
- Heat the olive oil in a large pot with a lid over medium heat for 1 to 2 minutes.
- Add the onion and garlic, and cook and stir for 2 to 3 minutes. Add the ground turkey, stirring occasionally, until browned, about 10 minutes. Add the remaining ingredients to the pot and stir to combine.
- Increase the heat to medium-high and bring to a boil. Reduce the heat to medium-low and simmer, covered, for at least 20 minutes and up to 45 minutes, stirring occasionally. Taste the chili as it simmers to add additional spices if needed.
- Equally divide the chili into 6 to 8 containers. Store in the refrigerator for up to 4 or 5 days or freeze up to 3 months
I can’t wait for you to experience the feeling of accomplishment as you put the lids on all your prepped and portioned meals. There is no better feeling than knowing you are prepared for the week (or at least a few days), with healthy meals you made yourself. Be proud of your accomplishment when you’re finished. I know I will be.
Recipes reprinted courtesy of Race Point Publishing. Image copyright Alison Bickel.
More Reading
- Meal Planning 101: Tools, Methods and Tips
- 32 Make Ahead Grab n Go Breakfasts
- Make Ahead Brunch Ideas For Entertaining
This site is a participant in the Amazon Associates Program, an affiliate advertising program designed to provide a means for the site to earn fees by linking to Amazon and affiliated sites.
Pin For Later
In The Visual Guide to Easy Meal Prep (2019 Race Point Publishing), Ontario-based nutrition coach and meal prep master Erin Romeo, founder of Food Prep Princess (@foodprepprincess on Instagram), shows you how to prep your food in five easy steps, with photos clarifying every detail!
You can unsubscribe any time!
Leave a Reply