How to Create a Grain Free Meal Plan

How to Create a Grain Free Meal Plan

Whether you're new to a grain free lifestyle or have been following a grain free diet for some time now, developing a meal plan can help you eat healthier, stay more organized and spend less time in the kitchen. While several different meal plans can be found on the internet, creating one yourself gives you the ability to create a grain free recipe full of your favorite foods and make sure that everything placed on your plate is something you enjoy. Remember that a grain free diet takes gluten free diet to the next level. If the thought of meal planning raises a bit of anxiety mixed with images of spreadsheets and formulas, don't stress. The Bob's Red Mill experts are here to help. We've broken down grain free meal planning into simple and actionable steps that you can take to make the process easier. Once you master these steps, meal planning will quickly become second nature. The five most valuable steps that we've found when meal planning for a grain free diet are:
  • Preparing a schedule
  • Choosing your recipes
  • Setting a meal schedule
  • Shopping
  • Cooking and eating your meals

Creating a Grain Free Meal Plan

Grain Free Strawberry Scones Continue reading as we go into more detail about each step below and discuss how you can make the most out of your grain free ingredients. Remember, when devising a meal plan for the first time, it's best to start slowly. By incorporating just one or two prepped meals into your diet a week, you can begin to learn more about the meal prep process and work your way up to more prepared meals as you see fit.

Step 1: Set a Preparation Schedule

When creating a meal plan, the most crucial step is deciding when to cook your meals. Scheduling a time to cook all of the meals you'll be prepping will help you better determine which recipes to choose. If you don't have much time to focus on meal prepping, then you'll want to select easy-to-make recipes like Grain Free Blueberry Muffins. If you're able to spend more time planning and preparing your meals, grain free recipes like Apple and Potato Soup can be made in large quantities and frozen to enjoy later on. Whether you can set aside one day a week or time each night to make your meals, you can develop a meal plan that works with your schedule. That being said, figuring out when you have time to cook isn't enough. Once you identify a time during the week, you'll want to block off that time in your calendar and make an appointment with yourself to prepare your weekly meals. By actually scheduling the time, you're more likely to follow through and get it done.

Step 2: Choose Your Recipes

The most exciting meal prep step of all is determining which recipes you want to cook. There are hundreds and thousands of recipes on the internet, many of which are grain free. We understand that knowing which recipes to choose can get overwhelming, which is why we've come up with a few tips and tricks to help you narrow it down.

Time

Now that you have a set schedule, you know how much time you'll be able to dedicate to preparing your weekly meals. Take your schedule into consideration and choose recipes that fit into it. If you're in a time crunch this week, you'll want to select grain free recipes that won't take much time to prepare. Or, if you have a full day or two to dedicate to making your meals, you can search for more elaborate recipes or choose one slow cooker recipe that you can leave simmering as you prepare other meals. Knowing what you're looking for and what you can make will help you develop a versatile menu you'll enjoy eating.

Step 3: Check Your Pantry

To avoid a lengthy grocery list and large bills, know what ingredients you already have on hand. Take time to sift through your refrigerator, freezer and pantry and see what you have that you can use to make delicious meals. Make a note of the recipes you've chosen and what you'll have to purchase. Staying organized and using food on hand will help keep costs down and food from spoiling.

Check Local Sales

If you have a local grocery store that you visit often, then they likely have weekly sales. Before planning out your meal prep menu, make a note of the sales happening and use them to maximize your grocery budget. Finding recipes with ingredients that work around these sales is not only easier on your wallet but will help narrow your meal choices down.

Step 4: Set a Meal Schedule

grain free Keto Tortillas Now that you have a list of grain free ingredients and meals that you'd like to prepare for the week ahead, it's time to figure out when you're going to enjoy those meals. Plugging the meals into your schedule based on your plans for the week will help keep you on track and away from convenience food items. An excellent way to do this is by creating themes around each day. At Bob's Red Mill, we love celebrating taco Tuesday with these Grain Free Keto Tortillas.

Step 5: Start Shopping

Now that you know the meals you'll be making and the ingredients you have on hand, it's time to make a grocery list and shop for the grain free food items that you don't have in the pantry. By creating a list beforehand, you'll be able to shop for your meals quicker and avoid spending money on unnecessary food items. Some of our favorite grain free foods to shop for are:
  • Fruits
    • Avocado
    • Banana
    • Strawberry
  • Vegetables
    • Sweet potato
    • Bell pepper
  • Amaranth
  • Buckwheat
  • Millet
  • Meat
  • Fish
  • Eggs
  • Seafood
  • Dairy
  • Nuts
  • Seeds
  • Extra virgin olive oil
  • Coconut oil
  • Coconut milk

Step 6: Cook and Eat Your Meals

Now that your meal plan is complete, it's time to prepare and enjoy the meals you've chosen. By sticking to your schedule and setting aside time to make your weekly meals, you'll end up saving more time and money throughout the week. Plus, as each week goes by, the planning will only get easier! Not only will you be eating delicious home-cooked meals, but you'll also have a chance to improve your grain free cooking skills and impress friends when you get together!

Sample Grain Free Meal Plan Menu

Meal planning doesn't just mean making dinners ahead of time. Meal prep can be done for every meal and is usually centered around the times in the day when you are the busiest. If you don't have time to make healthy breakfast recipes, preparing one ahead of time is an excellent way to ensure that your day starts full of nutrients. Or, maybe lunch is the busiest time of your day and you want to prepare your meal the day before to grab as you head out the door. No matter the time of day you're prepping for, there are several grain free meals for you to choose from. Here's a sample menu of our favorite grain free recipes.

Breakfast: Grain Free Cinnamon Rolls

Grain Free Paleo Cinnamon Rolls Craving something sweet to start your day with? These Grain Free Cinnamon Rolls are sure to do the trick. Made with our Grain Free Flatbread Mix the dough for this delicious breakfast recipe can be prepared beforehand and frozen for later use. When you're ready to eat, simply remove the dough from the freezer and bake for 20 minutes. The best part? Unlike most sweet breakfast recipes, this is one that you don't have to feel guilty indulging in. It's made with wholesome ingredients like almond flour, cassava flour and tapioca flour and uses natural sweetener alternatives like Organic Coconut Sugar to create an authentic cinnamon roll taste.

Lunch: Grain Free Focaccia

For a quick lunch recipe that you can meal prep when you're running short on time, make this Grain Free Focaccia. Made in just minutes, it's topped with ingredients like garlic, red pepper flakes, parsley and olive oil, creating a savory lunch that can be paired with a soup or protein of your choice. Like the cinnamon rolls, the dough for this focaccia bread is made with our Gluten Free Flatbread Mix and can be prepared ahead of time, frozen and enjoyed later on.

Dinner: Gluten Free Vegan Mushroom Stroganoff

Gluten free, vegan and grain free this Vegan Mushroom Stroganoff is the perfect meal prep recipe for your weeknight dinners. Rich, creamy and loaded with flavor, it uses secret ingredients like Chickpea Flour and red wine to turn your favorite pasta into a memorable comfort food feast. Make this stroganoff in large batches, divide it into portions and keep it stocked in your freezer when you need a delicious weeknight meal. Now that you know how to create a grain free meal plan, it's time to begin the planning process! Setting aside time to prep and plan weekly meals will make sticking to a grain free diet much more manageable. Whether you choose to create one of the recipes listed above or seek out your own grain free dishes, we're confident that whatever you make will taste delicious. From everyone at Bob's Red Mill, we wish you the best on your grain free journey!
Bob's Red Mill
June 30 2021

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