Follow these steps to easy gluten free meal planning so you can prepare each meal stress-free and relax, enjoy cooking, with time to spare for doing what you love.
Today, I am delighted to share four steps to an easy gluten free meal plan because preparing three meals each day for your family can become tiresome. Add to the mix the issue of food intolerance and Mom quickly becomes overwhelmed.
Many years ago, I realized that if I wanted to serve my family with grace and a smile on my face, I would need to take control of the meal planning or it would take control of me.
Serving my family when they’ve been told “No, you can’t eat this and you can’t eat that.” is challenging. Often times they would be disappointed in their meals simply because they missed eating a particular forbidden favorite.
Indeed, that’s why I made a concerted effort to adapt their old favorites using gluten free ingredients.
With a little planning, you’ll be able to complete the bulk of your food shopping in one day, prepare each meal stress-free and relax and enjoy pleasant family time.
Step 1. List your meals
First I made a list of our favorite breakfasts and assigned each one to a day of the week. 
Just in case someone balked because “I don’t want to eat pancakes.”
I could respond, “That’s o.k. because every Monday we’ll have your favorite: frittata.”
When I first showed my list to my children, they were fascinated. They could look forward to a different scrumptious breakfast each day of the week.
I could prepare my shopping list to be sure that I had all the ingredients I would need for the week. Moreover, I wouldn’t have to be stressed in the morning trying to decide what to make for breakfast.
Monday: begin the week with a delicious frittata.
Tuesday: sausage wrapped in a pancake is easy to make.
Wednesday: french toast for the middle of the week.
Thursday: this frittata is a great way to use up leftover ham.
Friday: bacon and eggs! It’s easy when you cook your bacon in the oven.
Similarly, I listed lunch options.
Monday: you can spice up your favorite sandwich by serving it on a garlic bread roll.
Tuesday: sloppy joe tastes great in a sandwich or stuffed in peppers.
Wednesday: Philly cheesesteak is also good on a roll or wrapped in lettuce.
Thursday: burgers with the best toppings!
Friday: paninis are a fun way to end the week.
And for dinner, I have enough recipes for a whole month so we would not get bored. If plans changed, I’d simply move an already scheduled meal to a new date.
Printable Meal Plans
Step 2. Complete your grocery list
I keep a comprehensive shopping list. Checking off the items I’ll need against the week’s meal plan is a snap.
Certainly include wholesome snacks such as fruits, carrots, celery or try hummus that can be spread on gluten free crackers, gluten free power bars, gluten free pretzels, nuts and raisins or popcorn, or gluten free chips and salsa. Additionally, I include ingredients for healthy smoothies.
If you’re low carb, choose recipes for your meal plan from this collection of low carb recipes.
Step 3. Go shopping
Get the bulk of your shopping done in one day. You’ll have all the ingredients you need for the week because there’s nothing more frustrating than missing one ingredient when you start to cook. Then if you’re feeling especially energetic, you’ll have everything you need for meals that you want to cook ahead.
Step 4. Start cooking
Cook up those meals without missing a beat. With your quick and easy gluten free meal plan: the answer to the question, “What’s for breakfast, lunch, and dinner?” is as easy as 1,2,3,4.
I hope you find these meal planning tips helpful. And if you have any questions, please reach out to me in the comments or shoot me an email, and I’ll respond ASAP!
More meal plan resources
Review: Against the Grain Rolls Here’s my review of gluten free Against the Grain rolls including recipes for three savory and simple gluten free meal plan sandwich ideas.
30-Minute Dinners weeknight meal plan This gluten free weeknight meal plan checks all the boxes for easy, variety, and deliciousness. I think you’ll love these choices.
Easy Dinners weeknight meal plan This easy meal plan is sure to please everyone at your table. No more weeknight scramble to get dinner on the table. Each recipe is easy and so delicious.
- Spicy Salmon Bake Cups (Gluten Free And Low Carb) - December 16, 2022
- Gluten Free Baked Ziti Recipe - November 17, 2022
- Dr. Ted Naiman’s P:E Potatoes Au Gratin - August 5, 2022
- Frozen Strawberry Protein Pops - July 28, 2022
- High-Protein Smoothie With Strawberries - July 15, 2022
Dana (@DragynAlly) says
I think these tips are great! Not just for the gluten free set but anyone trying to make a meal plan that’s healthy for their family.
Barbara says
Dana,
Thank you for your encouraging comments. I appreciate it.
Karl E Bennett JR says
Great article, thanks for the tips and the printable PDF’s. Very good ideas on how to eat healthy, and stay full engaged by mixing up the menus. I like the way you post this article together. The best thing about it, the steps are simple and easy to do.
Barbara says
Thank you, Karl.
I’m so glad you found it helpful.
Elizabeth says
I am very aware these days of what I eat…probably too aware. I downloaded your app. Will be curious to see what goodies I might find. So awesome that your son could create it for you. Thanks for sharing.
Barbara says
Terrific, Elizabeth.
I’m delighted that you downloaded my app. I do hope you enjoy the recipes.
My son is working on our first update, as I write this, so you can look forward to over 20 new recipes on the app very soon. (He said the update could take a week to process)
Thank you!
Lillian Moffitt says
Barbara,
I’m so glad you visited and commented on my blog. If you hadn’t, I wouldn’t have know your beautiful and informative site exists.
Having been domestically challenged most of my life, this seems like a fantastic resource.
Be well,
Lillian
Barbara says
Thank you, Lillian. I’m so glad you stopped by.
All the best with your new blog.
D Herman says
tried downloading the Dinner Plans PDf. Cannot read URLs under dinner title, all in yellow.Bottom indicates a Click here for a link, no link at all. Plus I can hardly read the text in these fields!
Barbara says
Thank you for letting me know. I have fixed the problem. The yellow URLs under the dinner titles are special short links and even though you cannot read them, hovering over them will lead you to the corresponding recipe.
Nancy woodcock says
Sharing with many friends that have gluten issues so glad God is using you with your talents. Love you dear friend give us a call
Barbara says
Thanks for sharing, Nancy! You are a blessing. I hope your friends will join in the discussions on my new Facebook page: https://www.facebook.com/TheGlutenFreeHomestead.
Anna Jeanine @ Mystic Comfort says
Oh my goodness! I just realized what I need as I read your post. I need a master shopping list that I can make copies of and then check off what I need each time I go to the store. I’m on it!! Thanks!
Barbara says
You’re welcome, Anna.
Andrea says
Some great tips here for menu planning, even if you’re not gluten free. It’s what I already do. We live quite a distance from the nearest shop so I’m used to being organised when it comes to our menu for the week. Add to that my partner is wheat and dairy intolerant and you really have no choice than to be organised and adaptable. Great article, thanks for sharing.
Barbara says
Good for you! Thanks for commenting.