{"id":71531,"date":"2025-03-19T09:43:33","date_gmt":"2025-03-19T09:43:33","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=71531"},"modified":"2025-03-19T09:43:33","modified_gmt":"2025-03-19T09:43:33","slug":"gluten-free-meal-prep","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/","title":{"rendered":"Gluten-Free Meal Prep: What to Eat, What to Avoid, and Simple Recipes"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#What_Is_Gluten-Free_Meal_Prep\" >What Is Gluten-Free Meal Prep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#What_Are_the_Benefits_of_Gluten-Free_Meal_Prepping\" >What Are the Benefits of Gluten-Free Meal Prepping?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#Saving_Time_and_Money\" >Saving Time and Money<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#Better_Management_of_Gluten_Related_Illnesses\" >Better Management of Gluten Related Illnesses<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#Reduces_Food_Waste\" >Reduces Food Waste<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#Easy_MacroCalorie_Tracking\" >Easy Macro\/Calorie Tracking<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#Is_Gluten-Free_Meal_Prep_Easy_to_Arrange\" >Is Gluten-Free Meal Prep Easy to Arrange?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#How_Do_I_Start_Gluten-Free_Meal_Prepping\" >How Do I Start Gluten-Free Meal Prepping?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#What_Are_Some_Easy_Gluten-Free_Meal_Prep_Recipes\" >What Are Some Easy Gluten-Free Meal Prep Recipes?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#Breakfast_Options\" >Breakfast Options<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#LunchDinner_Options\" >Lunch\/Dinner Options<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#How_Can_I_Store_Gluten-Free_Meal_Prep_for_the_Week\" >How Can I Store Gluten-Free Meal Prep for the Week?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#What_Are_Common_Mistakes_in_Gluten-Free_Meal_Prepping\" >What Are Common Mistakes in Gluten-Free Meal Prepping?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#Can_I_freeze_gluten-free_meal_prep\" >Can I freeze gluten-free meal prep?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#How_long_can_gluten-free_meal_prep_be_stored\" >How long can gluten-free meal prep be stored?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#Is_gluten-free_meal_prep_safe_for_vegetarians\" >Is gluten-free meal prep safe for vegetarians?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#What_are_some_gluten-free_snack_options_for_meal_prep\" >What are some gluten-free snack options for meal prep?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">If you have food sensitivities or intolerances or are simply trying to stick to a new diet, you may benefit from meal prepping.\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Meal_Prep\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you\u2019re on a gluten-free diet plan, making whole meals or dishes ahead of time will save you time during the rest of the week and mean that you always have something ready to eat, which eliminates the headache of the constant question \u2018what am I going to eat today?\u2019<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In this article, we\u2019re going to dive into the topic of gluten-free meal prep. Read on to learn more about the benefits of this practice, how to start meal-prepping on a gluten-free diet, how and if you can freeze these make-ahead meals, and some simple recipes to try today.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_Gluten-Free_Meal_Prep\"><\/span><b>What Is Gluten-Free Meal Prep?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">As the name suggests, gluten-free meal prep involves making whole meals or dishes with ingredients that don\u2019t contain gluten. Gluten is the main storage protein of wheat and some other grains and is primarily made up of gliadin and glutenin (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28244676\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While gluten isn\u2019t inherently bad for the majority, research has found that it can trigger illnesses such as celiac disease, gluten ataxia, dermatitis herpetiformis, wheat allergy, and non-celiac gluten sensitivity in some people (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/354552139_Gluten_and_its_main_food_sources_and_other_components_of_grains_that_impact_on_health\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Those who have concerns over these illnesses or those who have already been diagnosed with any of these illnesses can benefit from gluten-free meal prep as it helps them avoid these proteins.<\/span><\/p>\n<p><a href=\"https:\/\/betterme.world\/articles\/why-is-gluten-bad-for-you\/\"><b>Why is gluten bad for you<\/b><\/a><span style=\"font-weight: 400;\">? Read more on the potential and side effects of this protein.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_the_Benefits_of_Gluten-Free_Meal_Prepping\"><\/span><b>What Are the Benefits of Gluten-Free Meal Prepping?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some reasons why you may consider doing this include:<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Saving_Time_and_Money\"><\/span><b>Saving Time and Money<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">When you meal prep, you don\u2019t always have to spend time in the kitchen cooking every other time you need something to eat. By having several meals ready to go, all you need to do is quickly heat them and go. This can be beneficial for new mothers, busy caretakers, busy career folk\/business people, etc.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you stick to eating the meals that you\u2019ve made, the practice can also save you money by preventing you from ordering food in. Buying ingredients in bulk for meal prep\/batch cooking also helps you save some extra coins.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Meal_Prep\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70240\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/gluten-and-dairy-free-recipes-1024x640.png\" alt=\"Gluten Free Meal Prep\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/gluten-and-dairy-free-recipes.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/gluten-and-dairy-free-recipes-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/gluten-and-dairy-free-recipes.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/gluten-and-dairy-free-recipes-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/01\/gluten-and-dairy-free-recipes.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Better_Management_of_Gluten_Related_Illnesses\"><\/span><b>Better Management of Gluten Related Illnesses<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Whether you suffer from celiac disease, wheat allergy, gluten sensitivity, or any other illness triggered by this protein, avoiding gluten in the diet helps you stay free of pain and discomfort. This can lead to a better quality of life.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reduces_Food_Waste\"><\/span><b>Reduces Food Waste<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can always freeze and reuse any leftover foods or ingredients. If you meal prep with a specific recipe in mind, you\u2019re also able to shop wisely, which helps prevent food waste.<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Easy_MacroCalorie_Tracking\"><\/span><b>Easy Macro\/Calorie Tracking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Meal prepping is popular in the fitness community as it allows people to know exactly what they\u2019re eating and how much of it they\u2019re consuming.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you\u2019re doing gluten-free meal prep for weight loss or planning on making gluten-free meal prep high-protein meals for muscle gain, meal prepping allows you to easily track what you\u2019re eating.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This helps you see if your diet is aligned with your goals or if you need to alter some aspects for better results.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Learn more about <\/span><a href=\"https:\/\/betterme.world\/articles\/how-to-go-gluten-free\/\"><b>how to go gluten-free<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Gluten-Free_Meal_Prep_Easy_to_Arrange\"><\/span><b>Is Gluten-Free Meal Prep Easy to Arrange?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It can be. The trick to attaining success in anything is proper planning. By educating yourself on the gluten-free diet and learning which foods contain this protein and which don\u2019t, you can proceed to make a meal plan and prep with little to no fuss.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The main culprits that contain gluten are grains, specifically wheat, rye, barley, and sometimes oats (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28244676\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">) &#8211; with the latter being due to cross-contamination during processing and packaging. You can still eat oats, but you\u2019ll need to look for brands that are certified gluten-free.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In addition to the aforementioned grains, gluten can also be found in (<\/span><a href=\"https:\/\/celiac.org\/gluten-free-living\/what-is-gluten\/sources-of-gluten\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Wheat derivatives such as farro, semolina, graham, and kamut<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Triticale &#8211; a wheat and rye hybrid<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Malt, which is often made from gluten-containing grains such as barley, wheat, and rye<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brewer\u2019s yeast as it\u2019s a by-product of barley<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Having this list of gluten-containing products at the back of your mind will make meal-prepping for this diet much easier.<\/span><\/p>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Meal_Prep\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Do_I_Start_Gluten-Free_Meal_Prepping\"><\/span><b>How Do I Start Gluten-Free Meal Prepping?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Here are some tips that will come in handy for anyone who is starting their meal-prepping journey for a gluten-free diet.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Learn Your Ingredients<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As mentioned above, knowing which products contain gluten goes a long way to understanding what you can and cannot eat while on this meal plan. As you shop, we would suggest you pay close attention to products such as (<\/span><a href=\"https:\/\/celiac.org\/gluten-free-living\/what-is-gluten\/sources-of-gluten\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pastas and noodles\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Breads, pastries, and other baked goods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cereals and <a href=\"https:\/\/betterme.world\/articles\/keto-granola\/\">granola<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Croutons, as well as breading and coating mixes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Malt beverages and beer<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sauces (soy sauce), syrups, and salad dressings<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">These products are usually made from flour from gluten-containing grains and aren\u2019t safe to consume while on this diet.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Luckily, some companies and manufacturers are now making gluten-free variations of the above products, so make sure to read the ingredients list. If it says \u2018gluten-free\u2019 on it, then it\u2019s likely safe to consume them.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Know What You Can Eat<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now that you know what you shouldn\u2019t eat, the next step is to make a list of foods that are safe and healthy for you to eat. Fruits, vegetables (both starchy and non-starchy), lean meat and poultry, fish and other seafood, dairy, beans, legumes, and nuts are all naturally gluten-free foods and can be consumed without the fear of ingesting this protein.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lesser-known grains are also a fantastic source of complex carbohydrates, in addition to vitamins and antioxidants that can replace the lack of wheat in our diets.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Research has shown that pseudocereals such as amaranth, buckwheat, and quinoa, minor cereals such as fonio, teff, millet, and job\u2019s tears, as well as cereals such as rice, corn, and sorghum are naturally free gluten-free alternative grains that can be used to replace wheat in your diet (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/263642065_Alternative_Grains_as_Potential_Raw_Material_for_Gluten-Free_Food_Development_in_The_Diet_of_Celiac_and_Gluten-Sensitive_Patients\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC6617389\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Please note:\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Just like oats, which are naturally gluten-free but pose a risk of cross-contamination triggering gluten sensitivity, many of the above-mentioned gluten-free grains are often planted together with wheat or processed and packaged in factories that also handle wheat and other gluten-containing grains. Therefore, they too may be exposed to this protein so always read the labels to see if they are gluten-free.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Shop Seasonally<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This allows you to consume the freshest ingredients and if you\u2019re trying to do gluten-free meal prep on a budget, you\u2019ll manage to save some money and stick to your budget.<\/span><\/p>\n<h5><span style=\"font-weight: 400;\">Pro tips:\u00a0<\/span><\/h5>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If you see an ingredient that\u2019s in season (and is therefore cheaper) and you don\u2019t know how to make it, simply look up how to make it. Chances are it\u2019s much easier than you assume.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Use alternative ingredients &#8211; most foods, especially fruits and vegetables, can be used as substitutes for each other. Instead of buying the fruit or vegetable that\u2019s not in season at a higher price, look up its alternative and see if that\u2019s currently in season. You can also use frozen fruits and vegetables with a little recipe adaptation.<\/span><\/li>\n<\/ol>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/real-food-diet\/\">Real Food Diet: A Perfect Plan For Weight Loss<\/a><\/em><\/p>\n<ul>\n<li aria-level=\"1\"><b>Ingredients Prep<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now that you\u2019ve shopped keeping the above two points in mind, the next step is to prep your ingredients. One of the reasons why many people avoid meal prepping is due to how long the entire process takes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While we\u2019re not denying that making meals for a whole week will take a long time, prepping the ingredients beforehand will save you some time and make the time spent doing the cooking go much more smoothly.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Having some recipes outlined before you start ingredient prepping is also a good way to make sure you have everything ready before you even switch on your cooker.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Batch Cooking<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This refers to the process of cooking a large amount of food at once and saving some for later. Proteins and grains are some foods that work well with batch cooking. Vegetables can also be batch-cooked, but not everyone prefers this option.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When batch cooking, make sure to clean as you cook as this will save time and reduce the mess in the kitchen. You can also freeze anything that you\u2019ll be consuming later in the week.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Easy_Gluten-Free_Meal_Prep_Recipes\"><\/span><b>What Are Some Easy Gluten-Free Meal Prep Recipes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Breakfast_Options\"><\/span><b>Breakfast Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Buckwheat Pancakes<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Despite having \u2018wheat\u2019 in the name, buckwheat isn\u2019t related to wheat and is naturally gluten-free. These pancakes are great for anyone who wants to still enjoy pancakes at breakfast without triggering a wheat or gluten sensitivity.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 cup plus 1 tablespoon buckwheat flour<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tbsp sugar<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp baking powder<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp baking soda<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc tsp salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bc cups buttermilk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd tsp pure vanilla extract<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Butter, for the skillet<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Direction<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add all the ingredients &#8211; apart from the butter &#8211; to a blender and blend until smooth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place a skillet on a medium-low flame and brush the skillet surface with butter.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour some of the batter onto the skillet and cook as you would regular pancakes.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 12 pancakes which is perfect for meal prep. One serving = 3 pancakes (<\/span><a href=\"https:\/\/cookieandkate.com\/buckwheat-pancakes\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">)<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 219. Fats: 7.3 g. Protein: 9.6 g. Carbs: 30.8 g.<\/span><\/i><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Meal_Prep\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<ul>\n<li aria-level=\"1\"><b>Savory Oats<\/b><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">As previously mentioned, the trick to having oats on a gluten-free diet is to check the label to ensure that no cross-contamination occurred from the harvesting process to the packaging point.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup dry quick-cooking gluten-free oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be cup water<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salt and pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp shredded white cheddar cheese<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 tsp coconut oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup diced red pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp finely chopped onions<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 large egg<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring water to the boil in a medium-sized saucepan. Add oatmeal, reduce the heat, and let it cook for about 3 minutes until all the liquid is absorbed. Turn off the heat and stir in the cheese, a small pinch of salt, and pepper. Set aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Over medium-high heat, place a nonstick pan with \u00bd teaspoon of coconut oil. Once the oil is hot, add the vegetables and cook until they soften &#8211; 2 to 3 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Transfer the oats to a large enough bowl and spoon the cooked vegetables over them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">In the same nonstick pan, add the remaining \u00bd teaspoon of oil and fry the egg. Cook as desired, turn off the heat, and add the egg to the bowl of oatmeal and vegetables.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Optional &#8211; Top with chopped walnuts, green onions, and za\u2019atar.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes enough for 1 serving (<\/span><a href=\"https:\/\/healthynibblesandbits.com\/savory-oatmeal-cheddar-and-fried-egg\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). However, for meal prep, you can batch-make the vegetables so you don\u2019t have to cook 3 things every morning.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories: 262. Fats: 16 g. Protein: 13 g. Carbs: 18 g<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"LunchDinner_Options\"><\/span><b>Lunch\/Dinner Options<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Lemon Herb Chicken and Potatoes<\/strong><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This is a good option for anyone who is looking to make some gluten-free high-protein dishes.<\/span><\/p>\n<p style=\"text-align: center;\"><b>Ingredients<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00be pounds bone-in, skin-on chicken thighs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be tsp salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be tsp ground pepper<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">5 tbsp extra-virgin olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp lemon juice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd cups chopped fresh herbs (basil, parsley, chives and\/or oregano)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 \u00bd pounds russet potatoes, cut into wedges<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup capers, rinsed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup rinsed pickled jalape\u00f1os<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Preheat the grill to medium-high.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine the oil, lemon juice, and herbs in a medium-sized bowl. Transfer half of this mixed sauce to a cup and set aside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Massage \u00bd a teaspoon of salt and pepper to the chicken and then transfer the chicken to the bowl with the remaining sauce. Set aside to marinate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pour 1 tbsp of oil and \u00bc tbsp of salt and pepper over the tomatoes and toss.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the potatoes and chicken to a pan and grill, flipping them occasionally.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take out from the grill after 15 minutes or once the potatoes are golden brown and the chicken has an internal temperature of 165 \u00b0F.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cover everything with foil for 5 minutes before cutting up the chicken and serving.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 4 servings (<\/span><a href=\"https:\/\/www.eatingwell.com\/recipe\/279667\/herb-grilled-chicken-frites\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 483. Fats: 27 g. Protein: 27 g. Carbs: 34 g<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Meal_Prep\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-70748\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/525-what-happens-when-you-stop-eating-gluten-1024x640.png\" alt=\"Gluten Free Meal Prep\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/525-what-happens-when-you-stop-eating-gluten.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/525-what-happens-when-you-stop-eating-gluten-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/525-what-happens-when-you-stop-eating-gluten.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/525-what-happens-when-you-stop-eating-gluten-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/525-what-happens-when-you-stop-eating-gluten.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><strong>Turkey Taco Bowls<\/strong><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Ingredients<\/b><\/p>\n<p><b>For the rice<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be cup brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u215b tsp salt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 lime<\/span><\/li>\n<\/ul>\n<p><b>For the turkey\u00a0<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00be lb lean ground turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">2 tbsp homemade taco seasoning<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u2154 cup water<\/span><\/li>\n<\/ul>\n<p><b>For the salsa<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 pint halved cherry tomatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">1 finely chopped jalapeno<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bc cup finely chopped red onion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Juice of\u00a0 \u00bd lime<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u215b tsp salt<\/span><\/li>\n<\/ul>\n<p><b>Others<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">12 oz can corn kernels (drained)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">\u00bd cup shredded mozzarella<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Directions<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cook brown rice according to package directions, adding the lime zest and salt to the cooking water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add the turkey to a medium-sized pan and cook over medium heat, breaking it up with a spatula until no longer pink. This should take approximately 10 minutes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sprinkle the taco seasoning over the cooked meat, then add the water. Stir and simmer for a couple of minutes, until the sauce has thickened. Remove from the heat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Combine all the salsa ingredients and toss together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Portion everything out into 4 meal prep containers.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">This makes 4 servings (<\/span><a href=\"https:\/\/sweetpeasandsaffron.com\/turkey-taco-lunch-bowls-meal-prep\/\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\">Calories for 1 serving: 370. Fats: 7 g. Protein: 29 g. Carbs: 52 g<\/span><\/i><span style=\"font-weight: 400;\">.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Store_Gluten-Free_Meal_Prep_for_the_Week\"><\/span><b>How Can I Store Gluten-Free Meal Prep for the Week?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Most meals will survive for up to 4 days in the fridge as long as they\u2019re kept in airtight containers. You can also freeze leftovers in the freezer &#8211; just remember to thaw them out well in advance of consuming them.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/clean-eating-challenge\/\">Clean Eating Challenge: A Simple Guide To Kickstart Your Journey<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Common_Mistakes_in_Gluten-Free_Meal_Prepping\"><\/span><b>What Are Common Mistakes in Gluten-Free Meal Prepping?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The most common mistake is perhaps buying the wrong ingredients and realizing a little too late that they contain gluten. This is why reading labels is essential for this type of meal planning.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Also, make sure to buy exactly what you need to avoid food waste. Always pick your recipe before you head to the grocery store so you can buy exactly what you need and no more.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Meal_Prep\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-71374\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-4-1024x640.png\" alt=\"Gluten Free Meal Prep\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/collage-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Can_I_freeze_gluten-free_meal_prep\"><\/span><strong>Can I freeze gluten-free meal prep?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes, most meal prep meals can be frozen, but it depends on the specific dish and how well its texture holds up in the freezer. Certain ingredients tend to freeze better than others.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"How_long_can_gluten-free_meal_prep_be_stored\"><\/span><strong>How long can gluten-free meal prep be stored?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Gluten-free meal prep can be stored in the freezer for weeks or even months. However, the timeline for normal fridge storage differs per recipe. Just as a precaution, don\u2019t allow most meals to go past 3 to 4 days in the fridge.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_gluten-free_meal_prep_safe_for_vegetarians\"><\/span><strong>Is gluten-free meal prep safe for vegetarians?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">It can be. The only rule for this diet is to eliminate anything that contains gluten. As a vegetarian, you can go further and eliminate any animal-based ingredients that you don\u2019t consume. Simply alter the ingredient list to suit your needs.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"What_are_some_gluten-free_snack_options_for_meal_prep\"><\/span><strong>What are some gluten-free snack options for meal prep?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Boiled eggs, gluten-free muffins, <a href=\"https:\/\/betterme.world\/articles\/hummus-bowl\/\">hummus<\/a> with vegetables, fresh fruits, yogurt with berries, nuts and seeds, and roasted pumpkin seeds are all great healthy examples of gluten-free snacks.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Gluten_Free_Meal_Prep\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The idea of gluten-free meal prep shouldn\u2019t scare you. As long as you know what to eat and what not to eat, all that remains is to combine those ingredients and make incredible meals that are both delicious and nourishing. Remember to read the labels and experiment with your foods.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>If you have food sensitivities or intolerances or are simply trying to stick to a new diet, you may benefit from meal prepping.\u00a0 If you\u2019re on a gluten-free diet plan, making whole meals or dishes ahead of time will save you time during the rest of the week and mean that you always have something [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":71532,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[45],"class_list":["post-71531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Gluten-Free Meal Prep: What to Eat, What to Avoid, and Simple Recipes - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for\u2605 GLUTEN FREE MEAL PREP \u27a4 inspiration? Check out this article for a list of foods that you can and cannot eat, in addition to some healthy recipes to try.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gluten-Free Meal Prep: What to Eat, What to Avoid, and Simple Recipes\" \/>\n<meta property=\"og:description\" content=\"Are you looking for\u2605 GLUTEN FREE MEAL PREP \u27a4 inspiration? Check out this article for a list of foods that you can and cannot eat, in addition to some healthy recipes to try.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5096-gluten-free-meal-prep-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Gluten-Free Meal Prep: What to Eat, What to Avoid, and Simple Recipes\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/\"},\"wordCount\":2488,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5096-gluten-free-meal-prep.png\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">If you have food sensitivities or intolerances or are simply trying to stick to a new diet, you may benefit from meal prepping.\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">If you\u2019re on a gluten-free diet plan, making whole meals or dishes ahead of time will save you time during the rest of the week and mean that you always have something ready to eat, which eliminates the headache of the constant question \u2018what am I going to eat today?\u2019<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">In this article, we\u2019re going to dive into the topic of gluten-free meal prep. Read on to learn more about the benefits of this practice, how to start meal-prepping on a gluten-free diet, how and if you can freeze these make-ahead meals, and some simple recipes to try today.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is Gluten-Free Meal Prep?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">As the name suggests, gluten-free meal prep involves making whole meals or dishes with ingredients that don\u2019t contain gluten. Gluten is the main storage protein of wheat and some other grains and is primarily made up of gliadin and glutenin (<\/span><a href=\\\"https:\/\/pubmed.ncbi.nlm.nih.gov\/28244676\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">While gluten isn\u2019t inherently bad for the majority, research has found that it can trigger illnesses such as celiac disease, gluten ataxia, dermatitis herpetiformis, wheat allergy, and non-celiac gluten sensitivity in some people (<\/span><a href=\\\"https:\/\/www.researchgate.net\/publication\/354552139_Gluten_and_its_main_food_sources_and_other_components_of_grains_that_impact_on_health\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Those who have concerns over these illnesses or those who have already been diagnosed with any of these illnesses ca ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/\",\"name\":\"Gluten-Free Meal Prep: What to Eat, What to Avoid, and Simple Recipes - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/gluten-free-meal-prep\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/03\/5096-gluten-free-meal-prep.png\",\"description\":\"Are you looking for\u2605 GLUTEN FREE MEAL PREP \u27a4 inspiration? 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