A 7-Day Gluten-Free Meal Prep Plan
When you’re new to eating gluten-free (or even if you’ve been doing it for years), having a solid meal prep plan in place can save you time and energy during the work week.
Meal prepping means you won’t have to try to cobble together meals at the last minute with whatever you happen to pull out of the back of the fridge. And you’ll never have to resort to skipping breakfast because you’re running late and don't have time to scramble some eggs.
An hour to an hour and a half in the kitchen on Sunday is all it takes to set yourself up for a week’s worth of nourishing, wholesome gluten-free breakfasts, lunches and dinners. You’ll still need to do some light cooking each night, but only about 30 minutes worth, and for the most part you can pop stuff in the oven, set the timer and come back later.
This plan is perfect for anyone following a gluten-free diet who wants to get ahead on cooking—and doesn’t want to end the week with a refrigerator full of leftovers. By getting all the planning, shopping and chopping out of the way in advance, you’ll have one less thing to stress about during the busy work week!
Meal Prep Goals
Breakfast: Easy, so you can get on with your day, and nourishing, so your stomach isn’t growling at 10 a.m.
Lunch: Grab-and-go options that incorporate leftovers to limit food waste.
Dinner: Quick meals that can come together in about 30 minutes after work, including some big batches with leftovers that can be eaten for lunch later in the week.
Meal Plan Overview
Feeds: 2 adults, but most recipes are easily scaled for larger families.
Prep time: 1-1 ½ hours in advance.
Meals included: 5 days of breakfasts and lunches and 4 days of dinners.
Mikey’s English Muffins with nut butter and fresh fruit
Mikey’s Breakfast Pockets with fresh fruit
Burrito bowls with leftover jackfruit
Mikey’s Pizza Pockets with side salad (2 days)
Leftover chicken tacos with Mikey’s Cassava Tortillas
Leftover chicken tortilla soup
Sheet pan dinner: chicken thighs, sweet potatoes & cauliflower
Salmon Burger Sliders w/ Carrot Fries
Produce: Seasonal fresh fruit, 2 red onions, 3 bell peppers (any color), 4 plum tomatoes, 1 bag carrots, 1 head cauliflower, 2 large sweet potatoes, 1 head garlic, 1 bag arugula
Meat & seafood: 1 ½ pounds boneless, skinless chicken breasts, 3 pounds bone-in chicken thighs, 2 salmon fillets
Freezer: 2 boxes Mikey’s Breakfast Pockets, 3 boxes Mikey’s English Muffins, 2 boxes Mikey’s Pizza Pockets, 1 package Mikey’s Cassava Burritos, 1 package Mikey’s Cassava Tortillas
Pantry: 1 jar nut butter, 1 can chickpeas, 2 cans jackfruit, 2 cans black beans, 1 can diced tomatoes, 1 can corn, 1 can chicken broth, salad dressing, rice
Power through all the dicing and slicing on the weekend to save time when it’s time to make dinner on the weeknights. This week of meals requires very little pre-cooking. It’s mostly about getting produce prepped for easy assembly.
1. Defrost Mikey’s. Place at least one box of English muffins and the tortillas and burritos in the refrigerator to defrost so they’re ready to go when you want to eat them. (You can refreeze extras later if needed.)
2. Cook rice. Prepare rice for the burritos according to the package instructions.
3. Chop veggies. While the rice cooks, wash and prep all the veggies. Slice ½ an onion and one of the tomatoes into rounds. Dice remaining onion, remaining tomatoes and bell peppers, mince the garlic, cube the sweet potatoes, and cut the cauliflower into florets. Peel and halve 5-6 carrots, and then slice in half lengthwise. Peel another carrot and chop it.
4. Make side salads. Assemble salad with most of the arugula (reserving a handful for the salmon sliders) and some of the onion, pepper, cauliflower and the chopped carrot. Rinse and drain the chickpeas and toss them in too.
5. Store veggies. Pack up the rest of the veggies for use in meals later in the week. Store the sweet potatoes with the cauliflower to cut back on the number of containers.
6. Prep fruit. Wash and prep your fruit. How you want to store it will depend on what you chose. Bananas, oranges and apples don’t require any attention. We like to mix melon, pineapple and berries for a simple fruit salad.
7. Make tortilla strips. Make the tortilla strips for the soup according to the recipe instructions. Allow to cool completely before storing in an air-tight container.
Weekly Meal Plan
|Monday||English Muffin w/ Fruit||Pizza pocket w/ side salad||BBQ Jackfruit Burritos|
|Tuesday||Breakfast Pocket w/ fruit||Leftover Jackfruit Burrito Bowl||Chicken Thighs w/ Sweet Potatoes & Cauliflower|
|Wednesday||English Muffin w/ fruit||Pizza pocket w/ side salad||Slow Cooker Chicken Tortilla Soup|
|Thursday||Breakfast Pocket w/ fruit||Leftover Chicken Tacos||Salmon Sliders w/ Carrot Fries|
|Friday||English Muffin w/ fruit||Leftover Chicken Tortilla Soup||Order in!|
Depending on your mood, cook up an egg pocket in the microwave for 2 minutes, or toast an English muffin and slather it with nut butter. Serve both with fruit.
Monday & Wednesday: Mikey’s Pocket with side salad. We like to have this early in the week before the salad begins to wilt.
Tuesday: Burrito rice bowls. Assemble grain bowls with the leftover rice, jackfruit and veggies to reheat at lunchtime as you’re cleaning up after dinner.
Thursday: Chicken tacos. Shred the leftover chicken thighs from the sheet pan dinner and portion with the sweet potatoes and cauliflower for tacos the next day. At lunchtime, reheat in the microwave and fill the tortillas. Serve with guac if you still have some.
Friday: Leftover chicken tortilla soup. Step 1: Reheat the soup. Step 2: Eat.
Monday: Jackfruit Burritos. Since everything is already chopped and the rice is cooked, the burritos come together quickly. Follow the instructions for warming the wraps and prepping the jackfruit (use the rest of the diced onion and half of the diced pepper). Heat the rice in the microwave for 1-2 minutes (add a little water and stir halfway through so it doesn’t dry out). Skip the avocado mash and cilantro and use your store-bought guacamole.
Tuesday: Roasted chicken thighs with sweet potatoes and cauliflower. Heat your oven to 400 F. Line a baking sheet with parchment paper. Arrange chicken thighs on one side of the baking sheet, skin side up, and spread the sweet potatoes and cauliflower on the other side in a single layer. Use a second baking sheet if you can’t fit everything. Drizzle olive oil over the chicken thighs and vegetables. Rub the oil into the chicken and toss the veggies to coat. Sprinkle everything with salt and pepper. Add some garlic powder, onion powder, parsley and paprika, or whatever strikes your fancy. Roast for 30-35 minutes. Easy peasy!
Wednesday: Slow Cooker Chicken Tortilla Soup. This recipe is super simple: Dump all ingredients in the slow cooker. Cook on low for 8 hours. Serve with the tortilla strips you made earlier in the week.
Thursday: Salmon Sliders w/ Carrot Fries. The toppings are already sliced and ready to go, so all that’s left to do is roast the salmon and carrots and toast the English muffins. Skip the cilantro lime mayo and use regular mayo.
Friday: Get takeout to celebrate the end of your successful week of meal prep!Mikey’s is proud to partner with the Celiac Disease Foundation to spread awareness about celiac disease, an autoimmune condition that affects 3 million people in the U.S.