This week’s menu theme is a spring gluten free meal plan. I hear from many readers their questions about adopting a gluten-free lifestyle, and what does that mean? What will they eat? I hope the recipes in this week’s gluten free meal plan help you understand that it doesn’t need to be complicated. There are simple swaps to make, and the emphasis is on adding more plants to your plate.

There are a couple of helpful gluten-free swaps I want to mention. Here’s a list of products you want to switch out if you are trying a 100% gluten free meal plan.

  • soy sauce—> use tamari, or coconut aminos
  • worcestershire sauce –> coconut aminos
  • whole wheat pasta –> use brown rice, kamut, or quinoa pasta
  • corn starch–> arrowroot starch
  • flour–> the swap depends on the recipe. I often use almond flour or coconut flour.
  • bread –>brown rice tortillas, or use vegetables as buns, like sweet potatoes or portobello mushrooms
  • shredded cheese –>bagged cheese often has cellulose/flour to prevent it from caking. Shred your own.

This is just a starter list. When I work with clients making a major overhaul, we go through the whole pantry so I can teach you how to read labels and avoid the places where gluten is hiding. I’ve created gluten free meal plans for clients with children who have been diagnosed with celiac disease, autism, and attention deficit disorder. These custom gluten free meal plans cover the full day of meals and snacks, and below are some of the recipe inspiration I used for my latest plans.

sheet pan maple mustard salmon gluten free meal plan

Gluten Free Meal Plan

Dinners

Lunches

Breakfasts

vegetable egg bake brunch gluten free meal plan

How lovely does this look? Recipe from @thekitchn

For more inspiration, check out the years of past dinner plans here, my Pinterest collection here, or OrgJunkie for a link-up of weekly meal plans.

What’s your favorite recipe here on this week’s spring gluten free meal plan? As asparagus arrive at the farmers markets, it’s time to mix them into your weekly meals. If you wish to talk about a custom meal plan for you or your family, send me an email at hello@emilyroachwellness.com. Let me sort through recipes, map it out, and save you some time in the kitchen.

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