6 Gluten Free Recipes for Meal Prep
Gluten Free Recipes
Gluten-Free eating is a must for those with Celiac Disease, however, individuals looking to lose weight can also enjoy a gluten-free diet as it removes almost all of the staple foods that contribute to unintended weight gain (breads, pasta and junk foods)
Grilled Pineapple Mojito Chicken over Quinoa Salad
Makes 5 perfectly portioned meals.
Ingredients:
Marinade:
- Juice of 2 large limes
- 2 1/2 Tbsp Fresh mint, Roughly chopped
- 2 1/2 Tbsp Honey
- Pinch of salt
- 5 Small Chicken breasts (1/2 a lb.)
Quinoa Salad:
- 2 1/2 tsp Coconut oil
- 1 1/4 Cups uncooked quinoa
- 2 1/2 Cups water
- ½ Small Onion
- 10 Pineapple rings
- 7 1/2 Tbsp Packed Cilantro, roughly chopped
- 5 Tsp Fresh mint, finely diced
- 5 Tbsp Coconut flakes, toasted
- 5 Tbsp pineapple juice
- 1 1/4 an avocado, sliced
Instructions:
- Mix up the Marinade
- Combine the juice from two limes with roughly chopped mint, honey and salt.
- Place defrosted chicken in a shallow dish and cover with marinade. Cover and place in refrigerator for a minimum of two hours. (This can sit and marinate overnight but is not necessary.)
- Start Cooking (wait to start these steps until your chicken is done marinating)
- Heat 2 ½ teaspoons of coconut oil on medium to high heat in a pan. Add uncooked quinoa and toast until it is lightly golden and smells nutty. (This should take about 2-3 minutes.)
- In a larger pot combine the toasted quinoa with water and bring to a boil over high heat. Once boiling immediately reduce heat to low and cover until the quinoa has absorbed the water. (This should take about 15 minutes.)
- Combine cooked quinoa with mint, cilantro, coconut flakes and pineapple juice. Mix well. (Salt and pepper seasoning optional.)
- Heat grill to medium/high heat. Grill chicken thoroughly, until interior temperature reaches 165 degrees F. (This should take about 4-6 minutes.)
- Cover chicken and let rest.
- Turn grill heat up to high.
- Slice onion and pineapple into rings and grill until lightly charred. (This should take about 1-2 minutes per side.)
- Divide the quinoa mixture into 5 12 oz. or 16 oz. separate ISO Meal Prep Containers and top with chicken breast, grilled onions, pineapple, and avocado slices.
Shopping List for Chicken:
- 2 Large Limes
- Fresh Mint
- Honey
- Salt
- 5 Small Chicken Breasts (1/2 lb..)
- Coconut Oil
- Uncooked Quinoa
- Small onion
- 10 Pineapple Rings
- Cilantro
- Coconut Flakes
- Pineapple Juice
- Avocado
Easy Almond Crusted Tilapia
Makes 5 perfectly portioned meals.
Ingredients:
- 5 servings of Tilapia (5-4oz. filets), thawed
- 2/3 cup of coarsely crushed almonds
- 2/3 cup of finely crushed almonds or almond meal
- 5 small lemon wedges
- 1 1/2 tablespoons
- 1 tablespoons extra virgin olive oil
- Salt
- Pepper
Instructions:
- Combine the coarsely crushed almonds to the finely crushed almonds (or almond meal) in a shallow dish and stir with a wooden spoon. Add salt and pepper to taste.
- Heat 1-½ tablespoons of olive oil in a skillet over medium heat.
- Slice each tilapia filet in half (or thirds if you prefer) and rub each side of halved filet with olive oil
- Gently press tilapia into almond mixture to coat all sides
- Place tilapia into skillet and sprinkle a pinch of salt on top. Let cook for about 5-6 minutes (the almonds should brown) then flip and repeat on the other side. (The interior temperature of the tilapia should reach 145 degrees F.)
- Divide tilapia halves and lemon wedges into 5 16 oz. ISO Meal Prep Containers.(Before eating squeeze fresh lemon onto tilapia and enjoy.)
Shopping List for Tilapia:
- 5-4 oz. filets of Tilapia
- Almonds
- Almond meal
- Lemon
- Salt and pepper
- Olive Oil
Gluten Free Kid Friendly Chicken Tenders
Makes 5 perfectly portioned meals.
Ingredients:
- 2 1/2 tablespoon olive oil
- 2 1/2 large egg + 1 large egg white
- 5 tablespoons milk
- 1 1/4 cup almond meal
- 2 1/2 oz. freshly grated Parmesan cheese
- 2 1/2 teaspoons garlic powder
- 2 1/2 teaspoons onion powder
- 2 1/2 teaspoons dried Italian herb mix
- 1 1/4 teaspoons paprika
- 2/3 teaspoon salt
- 2/3 teaspoon black pepper
- 2 1/2 lb.. boneless, skinless chicken breast halves, cut into 3 by 3/4-inch strips
Instructions:
- Preheat oven to 435 degrees F.
- Lightly coat a 2 large baking sheets with olive oil (about ½ tablespoon each)
- Whisk eggs, egg white, and milk together in a shallow dish.
- In a separate container combine and mix together the almond meal, Parmesan cheese, Italian herb mix, onion powder, garlic powder, paprika, salt and pepper.
- Dip each individual chicken strip into the egg mixture and let the excess egg drip off.
- Lightly press each chicken strip into the almond meal mixture to coat all sides.
- Place chicken on the baking sheets about a half-inch apart (they should not be touching) then drizzle the remaining 1 ½ tablespoons evenly over the chicken.
- Place in oven side by side (for even cooking) and bake until the interior chicken temperature reaches 165 degrees F. (This should take about 15-18 minutes) Rotate pans once to ensure even cooking.
- Divide chicken tenders into 5 12 oz. ISO Meal Prep Containers.
Shopping List for Chicken Tenders:
- Olive Oil
- 2 ½ Large Egg + 1 Large Egg White
- Milk
- Almond Meal
- Freshly Grated Parmesan Cheese
- Garlic Powder
- Onion Powder
- Dried Italian Herb Mix
- Paprika
- Salt and pepper
- 2 ½ lb.. boneless, skinless chicken breast halves
Hearty Turkey and Veggie Chili with Indian Spices
Makes 5 perfectly portioned meals.
Ingredients:
- 1 1/4 tablespoons olive oil
- 1 1/4 medium onions (diced)
- 2 1/2 minced garlic cloves
- 1 1/4 pounds ground turkey breast
- 1 2/3 teaspoons salt
- 2/3 teaspoon pepper
- 1 1/4 tablespoons garam masala
- 2 1/2 teaspoons curry powder
- 1 1/4 teaspoons cinnamon
- 1 1/4 teaspoons ground turmeric
- 2/3 teaspoon cayenne (optional)
- 1 1/4 diced zucchini
- 1 1/4 diced red pepper
- 1 1/4 loose corn
- 2 1/2 cups low sodium chicken broth
- 2 1/2 cups roughly chopped kale
- 2 1/2 cups low sodium tomato sauce
- brown rice (optional)
Instructions:
- Heat olive oil over medium/high heat in a large sauce pan
- Add onions and saute until softened. (This should take about 3 minutes.)
- Stir in garlic
- Add uncooked ground turkey, salt, pepper, garam masala, curry powder, cinnamon, and ground turmeric (and cayenne – optional).
- Brown turkey while stirring, making sure to break up the ground turkey. (This should take about 7-9 minutes.)
- Add corn, zucchini, and red pepper to the pan and continue cooking until the vegetables soften. (This should take about 4-5 minutes.)
- Add chicken broth and kale. Mix and cook until kale is wilted. (This should take about 2-3 minutes.)
- Add tomato sauce. Cook together until the sauce is warmed thoroughly.
- Divide ragu into 5 16 oz. ISO Meal Prep Containers (over brown rice is optional)
Shopping List for Veggie Chili:
- Olive Oil
- Medium Onion
- Garlic (minced)
- 1 ¼ pounds ground turkey breast
- Salt and Pepper
- Garam Masala
- Curry Powder
- Cinnamon
- Ground Turmeric
- Cayenne (optional)
- Zucchini
- Red Pepper
- Loose Corn
- Low Sodium Chicken Broth
- Kale
- Low Sodium Tomato Sauce
- Brown Rice (optional)
Mahi Mahi Coconut Nuggets
Makes 5 perfectly portioned meals.
Ingredients:
- 1 2/3 lb.. Mahi Mahi
- 1 large egg
- 1 1/4 cups almond flour
- 2/3 cup finely shredded coconut (unsweetened)
- 1 1/4 tsp salt
- 2/3 tsp pepper
- 2/3 cup extra virgin coconut oil
- 5 lime wedges
Instructions:
- Cut Mahi Mahi into small bite sized pieces. We suggest an inch or two.
- Remove excess moisture by patting dry with paper towel.
- Add the coconut, almond flour, salt and pepper together in a sealable container. Seal and shake to mix.
- Use a whisk (or fork) to mix one large egg into a separate bowl.
- In a large frying pan, over medium heat, heat 2 1/2 tablespoons of coconut oil.
- Coat about half of the fish with whisked egg in bowl.
- Transfer Mahi Mahi into the almond flour/coconut mixture. Seal and shake to mix.
- Move fish nuggets to frying pan and cook each side for 2 to 4 minutes (thicker pieces will need a longer cook time).
- Place a wire cooling rack on top of a cookie sheet.
- Remove nuggets from frying pan and move to the wire cooling rack.
- Repeat with the second half of portioned Mahi Mahi.
- Divide Mahi Mahi Coconut Nuggets into 5 12 oz. ISO Meal Prep Containers and add a wedge of lime to each.
Shopping List for Mahi Mahi:
- 1 2/3 lb.. Mahi Mahi
- Egg
- Almond Flour
- Finely Shredded Coconut (Unsweetened)
- Salt and pepper
- Extra Virgin coconut oil
- Lime
Sweet & Smoky Peach and Honey Mustard Kabobs
Makes 5 perfectly portioned meals.
Ingredients:
Marinade
- 2/3 cup honey
- 1 1/4 lemon
- 2 1/2 tablespoons Dijon mustard
- 3 3/4 tablespoons olive oil
- 2/3 cup teriyaki sauce
- 1 1/4 minced garlic clovesKabobs
- 1 1/4 pounds cubed boneless chicken breasts
- 2 ½ thickly sliced peaches
- 1 1/4 thickly sliced zucchini
- 1 1/4 cubed red bell peppers
- 1 1/4 cubed onions
- 10 skewers
Instructions:
- Combine honey, lemon, Dijon mustard, olive oil, teriyaki sauce, minced garlic cloves and whisk together.
- Set aside ⅔ cup of marinade.
- Put the remaining marinade into a large sealable plastic bag and add the cubed chicken. Seal the bag and mix the marinade around the chicken.
- Refrigerate marinade and chicken for at least two hours. (This can sit and marinate overnight, but is not necessary.)
- Heat grill to medium/high heat
- Arrange chicken, peaches, zucchini, red bell peppers, and onions onto skewers (remember to alternate between ingredients)
- Place the kabobs directly on grill racks over medium/high heat
8. Turning occasionally cook the kabobs until the interior temperature of the chicken is 165 degrees F (This should take about 12-15 minutes.) Brush the remaining marinade on the kabobs as you rotate them. - Divide kabobs into 5 16 oz. or 38 oz. ISO Meal Prep Containers.
Shopping List for Kabobs:
- Honey
- Lemon
- Dijon Mustard
- Olive Oil
- Teriyaki sauce
- Garlic cloves
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