Need help with gluten free options and a 7-day meal plan while adapting to a new way of eating? I know change can be challenging enough when you are an adult. But, now you are a parent tasked with adapting the family’s meals to suit a gluten free child.
Gluten free options
Gluten free options are everywhere, but what about recipes that are low fuss, use everyday ingredients and are family and kid-friendly. Then, there are the kindy and school lunch box dilemmas. So what can you pop in the lunch box that will get eaten, won’t come home a soggy mess or get thrown in the bin for the crows. Well look no further, here is a complete meal plan guide for what to feed your child, road tested by mums, who between them run gluten-free family meals for a pack of gluten sensitive and coeliac kids.
Fuss free meal plan with gluten free options
This meal plan is a complete plan for the child’s day, based on great gluten free options from across the web, that also tick both the affordable and high nutritional goodness boxes. Therefore this meal plan is a great place to start as a parent new to catering for a gluten free child. Especially because it’s fuss free and easy to prepare.
Kid friendly gluten free options
This seven day gluten free meal plan so it gives you seven interchangeable gluten free options for breakfast, lunch and dinner, plus 14 snack options. As a result each day or each meal can be swapped out for another meal or day, as you prefer. For instance the Tuesday breakfast can become the Friday breakfast. But just always read ahead and watch for a couple of places because leftovers are used for the next day’s lunch. Or, for instance, a batch of muffins is made on one day and used for the next four days of snacks. If you have a larger family, no worries, just double your muffin recipe and then you can freeze the spares.
Easy prep + variety
The plan focuses on ease of preparation, but without sacrificing variety. As a result, it’s a doable plan for busy parents. The way we keep variety in mind is, for instance, if gluten free bread has been eaten at breakfast, then there won’t be a sandwich for lunch. But be sure to know there is nothing wrong with the sandwich, just showing some variety, but you do what works for you.
Sometimes a recipe might help. That’s why we have included a suggested recipe, just click the link to find that recipe. All recipes are safe for coeliac disease sufferers, plus those with gluten intolerance and sensitivity. As a result, the whole family can eat these meals.
Notes
In the Notes section, on each day there is information on preparation and how to approach the day. Plus there are handy hints as well, so no matter your skill in the kitchen you will be able to make this work.
Not just for kids
Of course these meals and recipes, while kid friendly, are not just for kids. So feel free to fill your work lunch box too. Portion sizes are aimed at kids aged 8 – 12, so just decrease or increase portions as per your child’s needs.
How to get started
Let’s start on Sunday, as a bit of first-day prep will save time later in the week. Also there are suggestions that would allow you to do a fair bit of extra meal prep on Sunday, if that works for you. Otherwise, prep on the day required is fine. It’s your meal plan, make it work for you.
Sunday
Notes
- It’s Sunday so meals are relaxed, with a focus on slowing down to enjoy each other’s company.
- The banana bread is made on Saturday, so Sunday breakfast is an easy start to the day using the remainder of the bread and dressing it for brunch with a twist on an old favourite.
- Consider doing some prep today. This will make the time poor midweek seem a little easier.
- Make a batch of Melinda’s Gluten Free Goodies Lower Carb Muffins for use in school lunches.
- At the same time, in the same oven, if you like, make Melinda’s Gingerbread Loaf. Let the loaf cool then slice, wrap and freeze in single portions for lunches later in the week. (If preferred make this on Monday).
- Make Melinda’s five seed crackers today as these are a handy to have snack in the cupboard. You can top with cheese or peanut butter if you prefer for any hunger pangs that hit unexpectedly, or additionally great for adults with soft cheese and a vino.
- Monday night is lasagne. Make this today if you like and reheat tomorrow. There are GF lasagne sheets available or you might consider layering with something else, like ham or mashed pumpkin. Recipe provided.
- Make homemade granola today for breakfast use during the working week. Also a great snack to sprinkle on yogurt with some berries for an after school treat, or to include in your ‘on the go’ breakfast.
- Dessert is given as an option, no one needs dessert, but life is short, so eat dessert.
MEALS | BREAKFAST | LUNCH | DINNER | SNACKS X 2 |
FOOD | Easy French toast using Melinda’s Banana Bread. Mixed berry smoothie, use fresh or frozen berries, milk of choice and a dash of vanilla essence. | Melinda’s Bacon and Spinach Quiche with a side salad of tomatoes, feta cheese and cucumber. Dress in an olive oil balsamic vinegar mix. | Jamie Oliver’s Perfect Roast Chicken with your choice of three vegetables. Melinda’s Lemon and Blueberry tart served with cream. | AM: Take an apple and cut it into thin slices. Top the largest slice with cream cheese, then add another slice to form an apple and cream cheese stack. Repeat with the remaining apple.30g salted macadamia nuts. PM: Melinda’s GF Muffin with butter.18g packet of beetroot lentil chips. |
HINTS | French Toast: Soak a slice of the banana bread in a mix of one egg and a tablespoon of cream. Fry the soaked bread in melted butter and then drizzle with maple syrup. Dress up with berries or fresh banana if you want to be fancy. Add bacon if desired. If you do cook bacon, cook extra bacon for today’s lunch. The rest of the Banana Bread will be used during the week. | Kids don’t even taste the spinach in this quiche … shh sneaky veg. Use the leftover quiche for your work lunch tomorrow. A quick homemade salad dressing in a jar is 3 tablespoons of olive oil, one dessert spoon of balsamic vinegar, a pinch of salt and the juice of half a lemon. Shake to blend and service over greens. No lemon, then up the vinegar to one tablespoon. | While still warm pull the left over chicken off the carcass. Shred chicken and mix with sour cream and GF mayo. Refrigerate and use for tomorrows lunch sandwiches. | Any fruit that will hold it’s form can be topped with cream cheese to form a well balanced, simple GF snack. Try peaches, pears or nectarines. For a tasty change leave slices open and sprinkle with coconut. |
Monday
Notes
- Into the school week we go, with a great breakfast because we want young minds and growing bodies to be up and fueled for the day.
- The muffins you made on Sunday are in today’s school lunch. If making muffins is not your thing, then look for a gluten free muffin option at the supermarket.
- The banana bread from the weekend will be finished off today as an after school snack.
- The lasagne can be made on the weekend and then reheated for a quick evening meal.
- Making your own trail mix is easy and this will ensure your kids get a gluten free snack. Mix currents, salted pumpkin seeds, sunflower seeds, cashews and almonds together. Then if you want to add sugar free carob buds because it’s a healthy chocolate alternative.
MEALS | BREAKFAST | LUNCH | DINNER | SNACKS X 2 |
FOOD | Scrambled eggs on GF toast. Fruit and veggie juice or a smoothie using spinach leaves leftover from Sunday’s quiche, for extra goodness without the vegie taste. | Add chopped lettuce to the shredded chicken and mayo mix and make into a GF sandwich. Milk drink. | GF Lasagne by Lexi served with a green salad. | AM: Buttered muffin. Mandarin or other fruit.Cheese stick. PM: Banana bread topped with cream cheese or butter. About 30g trail mix. |
HINTS | Microwaved scrambled eggs are quick and easy. Mix two eggs with a tablespoon of milk. Microwave on high for 30 seconds. Mix with a fork, return for another 30 seconds. Mix and return for 15 seconds. Check, repeat if not fully cooked. | Leftover lasagne is your work lunch. | Check ingredients of store bought trail mix to ensure it’s GF. |
Tuesday
Notes
- In today’s lunch, ham slices will replace the need for bread. Therefore be sure to buy sliced ham as shaved ham, or too thinly sliced ham, won’t work for this lunch. Round slices work best.
- Meatballs are an easy and quick mid-week dinner. Therefore consider making a double batch and freezing for next week. Then leftover meatballs can be eaten cold as part of tomorrow’s school lunch.
- Just so you know Gingerbread loaf can be packed frozen and will be defrosted by the morning tea break.
- If you have a vegetable spiral machine, then you can make your own zucchini noodles, which is so easy. Kmart has a non powered spiral machine that does the trick. Half a mid-size zucchini per child, more for each adult.
MEALS | BREAKFAST | LUNCH | DINNER | SNACKS X 2 |
FOOD | Homemade granola (see previous post for recipe) or store bought GF cereal with yogurt. Fruit and vegie juice. | Ham and cheese roll-ups. Milk drink. | Chrystal’s Easy GF Meatballs with store bought zucchini noodles. | AM: Gingerbread loaf.Apple pieces & about 30g of trail mix. PM: Muffin topped with butter.About 15g of GF beef jerky pieces or 15g of roasted fava beans. |
HINTS | Use GF ham slices. Place the ham flat on a chopping board. Place a stick of cream cheese at one end and roll up. Cut in half. About four slices of ham per serve. | Fava beans can be bought in a number of flavours, the lightly salted variety usually has no added sugar. |
Wednesday
Notes
- Today’s school lunch is leftover meatballs from last night’s dinner. These meatballs are just as yummy cold, therefore they make a great lunch option. Depending on the size of the meatball, you might want to cut it in half. For older kids, you might use toothpicks to place one meatball, one cube of cheese and one cherry tomato on a stick, as this makes it easy to eat fun food.
- Tonight’s dinner is a modern and healthier take on fish and chips because we use Melinda’s Cheesy Potato Croquette to replace deep-fried chips. If you really crave chips, then find a gluten free option in your store’s freezer section.
- There will be croquettes left for your work lunch tomorrow so think about adding a salad and deli meat and then you are right to go.
MEALS | BREAKFAST | LUNCH | DINNER | SNACKS X 2 |
FOOD | Baked beans with GF toast. Strawberry smoothie using fresh or frozen fruit, your choice of milk and a dash of vanilla. | Meatballs with tomato sauce, cubed cheese and cherry tomatoes. Milk drink. | Grilled fish with Melinda’s Cheesy Potato Croquettes and green salad. | AM: BananaEnergy balls x 2 small or 1 large.About 30g of salted cashews. PM: Buttered muffin.Cheese stick.Mandarin or other fruit. |
NOTES | Not all baked beans are GF, make sure you read the label. | Your choice of fish. Grill fish in butter for a richer flavour. |
Thursday
Notes
- Frog in the hole makes a fun breakfast to get geared up for Thursday. This is a good way to use up less than fresh GF bread as the melted butter soaks into the bread as the egg is cooked.
- Tonight make a quick batch of Choc Fudge Brownies using Melinda’s Gluten Free Goodies Mix because it saves time and is easy peasy.
MEALS | BREAKFAST | LUNCH | DINNER | SNACKS X 2 |
FOOD | Frog in the hole and bacon. Mango smoothie using fresh or frozen fruit, your choice of milk and a dash of vanilla. | Salami and cheese roll-ups A juice box. | Lexi’s Lemon Parmesan Chicken | AM: Hummus and GF mini rice crackers. Apple and carrot pieces. PM: Gingerbread loaf, buttered. 30g of salted macadamia nuts.. |
HINTS | Take a slice of GF bread. Cut a hole in the middle about the size of a ping pong ball. Cook bacon. Place butter in a frypan, melt. Add bread to the frypan and crack an egg into the hole. Cook for about three minutes. Flip over and cook till the egg is done. Cook an extra rasher of bacon to use in tomorrow’s egg salad. | Mix some chopped gherkin with cream cheese and then place on a mild salami slice. Roll up. If your salami is small then just spread on cream cheese mix and top with another slice of salami, repeat and then cut the stack in half |
Friday
Notes
- Let’s make it a fun Friday night dinner to round out the week so serve nachos and a brownie for dessert.
- Consider making a double batch of brownies and then freezing the extra. Brownies freeze well and defrost quickly and then this means you will have a great 3pm pick me up to have with your coffee.
- Bugs on a log are basically the easiest thing ever and another great snack for the gluten free child. Just fill celery sticks with cream cheese and then top with a scattering of currants or sultanas.
- Certainly you can make your own popcorn or, or if more convenient, buy GF popcorn from the supermarket, check the labels as sometimes the flavoured popcorn contains gluten.
- Not all peanut butter is gluten free, read the labels and aim to get one that is also sugar free.
MEALS | BREAKFAST | LUNCH | DINNER | SNACKS X 2 |
FOOD | Melinda’s homemade granola or store bought GF cereal with yogurt. Berry smoothie using fresh or frozen fruit, your choice of milk and a dash of vanilla. | Egg and bacon salad. A juice box. | Melinda’s Lean and Mean Nachos Choc Fudge Brownie served with a small scoop of vanilla ice cream | AM: Bugs on a log.Salted popcorn.Mandarin or other fruit. PM: Cheese or peanut butter on Melinda’s five seed crackers One large or two small energy balls. |
HINTS | Chop one or two hard boiled eggs, mix with cooked and diced bacon, GF mayo, salt and a sprinkle of parsley. If you have microwave egg poachers these can be used and saves time shelling eggs. | Check the label on your ice cream and be sure it is gluten free. | A quick homemade energy ball recipe is a cup of almonds, 250g of cream cheese, ½ cup of coconut, 2 teaspoons of vanilla and a scoop of vanilla protein powder. Use the food processor to whizz the nuts into tiny pieces, add the other ingredients and blend. Use damp hands and roll into balls. Can freeze half the balls for next week. Optional add in of a tablespoon of carob powder. |
Saturday
Notes
- Whoopee it’s the weekend, so let’s celebrate with pancakes for breakfast.
- If pancakes are not your thing, or time is scarce, then sub in the granola with yogurt and berries.
- Make banana bread so it’s ready for afternoon tea. Then the banana bread is ready for tomorrow’s breakfast and the Monday after school snack.
- Dessert is suggested, because you know it’s Saturday night, or you might have brownies left from Friday to use instead.
MEALS | BREAKFAST | LUNCH | DINNER | SNACKS X 2 |
FOOD | Pancakes using Melinda’s Gluten Free Goodies Pancake and Waffle Mix Top with berries, maple syrup and cream. Fruit and veggie juice. | Sausages with melted cheese and tomato sauce. Serve with lettuce and tomato. | Jamie Oliver’s Lamb Roast with roast veggies. Melinda’s Super Simple Lemon Delicious Pudding | AM: Lentil carrot chips. Fruit pieces topped with yogurt. PM: Melinda’s Banana Bread served buttered. 30g of almonds. |
NOTES | You can use frozen berries because they are always in season and are usually 100% berries, with no added nasties. It’s as easy as one cup of berries that can be defrosted in the microwave in about 30 seconds. And even better when using in a smoothie there is no need to defrost as the frozen berry adds chill factor. | Cook sausages. Then cut down the middle of the sausage to form a pocket. Insert a thin stick of cheese. Place under the grill for two minutes or until the cheese melts. Top with tomato sauce. | We like to use butter at our house because of that really that satisfying taste that only butter can give. Also, butter adds fat and keeps kids feeling full longer. |
Recipes
If you want more recipes, then go to the Recipe Tab on our website or visit our social media pages for many more: Facebook and Instagram
Just remember Rome wasn’t built in a day, therefore getting accustomed to being a gluten free household also takes time. From first-hand experience, it is worth the effort. After all, every parent just wants to see their kids thrive and grow in this complex world of ours. Because we take care of their nutritional needs it sets our kids up for great days, good learning and calmer living.
Now, go get your gluten gone! Cheers Mel.
Where to buy
Where to buy Melinda’s Gluten-Free Goodies products in Australia: selected IGA stores, Independent and Specialty stores, Health Food stores, and on-line stores as listed on the Where to Buy page.