Eating In

meal and snack ideas
at home and on the go

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Breakfast Ideas

  • Yogurt with fruit and gluten-free cereal (like granola, puffed rice or corn-based cereals)
  • Whole grain gluten-free toast with peanut butter, or avocado and eggs
  • Omelettes or scrambled eggs with peppers, onions, and mushrooms
  • Smoothies made from frozen fruit, yogurt, and nut butter or seeds
  • Gluten-free bagels and cream cheese
  • Gluten-free pancakes or waffles and bacon or gluten-free sausages
  • Gluten-free muffins and hard-boiled egg
  • Gluten-free oatmeal with fruit and nuts

Lunch Ideas

  • Corn, cassava, or almond flour tortilla roll-ups (beans/salsa or cheese/hummus or tofu/pesto)
  • Nachos with beans/animal protein and avocado or tomatoes
  • Tuna, chicken, tempeh, egg, or tofu salad with gluten-free crackers, pepper slices, and berries
  • Seed/nut butter & jelly sandwich on gluten-free whole grain bread and yogurt
  • Cut up pieces of gluten-free lunch meat and cheese, gluten-free crackers, and cucumber or apple slices
  • Gluten-free soup, cheese, and gluten-free crackers
  • Tostadas with cheese, beans, and veggies
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Dinner Ideas

  • Easy weeknight rice bowls with:
  • Cumin-roasted vegetables, avocado, black beans, and crushed tortilla chips
  • Ginger & coconut aminos (or GF soy sauce) roasted vegetables, chickpeas, and dried apricots
  • Pesto-roasted vegetables, tomatoes, white beans, and gluten-free croutons
  • Avocado-mango-jalapeno rice noodle bowl with lime juice and coconut aminos or mirin
  • Spaghetti bolognese with basil and gluten-free pasta
  • Taco night! Try rotating through seasonal roasted vegetables!)
  • Baked potatoes, sweet potatoes, or squash, topped with salsa & cheese (savory) or cinnamon & sugar (sweet)
  • Gluten-free ravioli

Helpful Apps

  • Gluten-Free Scanner (scans barcodes, search ingredients, and provides restaurant and travel cards, too)
  • Eat! GF (Celiac Disease Foundation’s app with recipes, product recommendations, etc.)
  • Spoonful (saves favorites, built-in community, shares community scans, began as a Fodmap scanner but has recently added gluten-free.)
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Groceries

Local Grocers: As you find brands you like, consider asking your local grocer if they’ll start to carry those brands

Online Grocery Stores (possible local delivery & shipping)

  • Amazon
  • Whole Foods
  • Thrive.com
  • The Gluten-Free Mall

Online Grocery Shopping Tips:

  • Select brands that you already know and trust to be GF
  • New products: look for Certified GF label, read ingredient list & allergen statements or call the manufacturer
  • Select naturally gluten-free & minimally processed products: fruits, vegetables, eggs, unflavored dairy, non-marinated meats, GF grains (rice, quinoa, teff, amaranth) & beans (be thoughtful about lentils as wheat or barley grains can be present, possibly look for Certified gluten-free)

Vacation

  • Consider using the Find ME GF app to locate restaurants in advance
  • Consider bringing a soft cooler of safe meals and snacks on planes (some airlines will allow extra bag without doctor’s note; call ahead) and car trips
  • For extended stays or in geographic areas that may not have an abundance of gluten-free options, consider ordering a shipment of groceries to be delivered in advance
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Sneaky Gluten Tips & Tricks

One way to simplify the grocery shopping process is to stick with buying minimally processed foods that are either naturally gluten-free or clearly labeled gluten-free.

Selecting naturally gluten-free foods is also a great way to decrease your spending on groceries as well as to increase your consumption of more nutrient-dense foods.

Since gluten is commonly found in pre-made salad dressings, marinades, sauces, and spice blends, consider making homemade versions.

Basic salad dressing: 3 parts olive oil to 1 part favorite vinegar, salt and pepper to taste (with possible add-ins: mustard, touch of honey, garlic, or favorite herbs (basil, dill, mint, tarragon).

Basic tomato sauce: Sauté 2 cloves crushed garlic (¼-½ tsp dried garlic) in 2 TBSP olive oil, add 1 tsp dried basil, add 1 can crushed tomatoes, salt & pepper to taste (add-ins: crushed red pepper flakes, touch of ground cumin, GF Herbs de Provence, sun-dried tomato paste). It is easy to make a double or triple batch in order to freeze the extra for a future meal. This sauce can be used on GF pasta, GF grains, GF pizza, preferred protein, or grilled/sauteed vegetables.

All-purpose marinade: Start with olive oil and salt and pepper (with possible add-ins: favorite GF mustard, fresh or dried garlic, assorted herbs, GF tamari, GF miso paste, GF spice blends

(It is important to note that some spice blends are not gluten-free. Since a lot of single herbs and spices are gluten-free, it is fun to create your own spice blends by combining single spices.