Gluten Free Meal Prep for Weight Loss: 3 Easy Step-by-Step Recipes

If you’re looking for gluten free meal prep for weight loss, you’ve come to the right place. Prepping meals can be a lifesaver, especially when you’re trying to shed some pounds while maintaining a gluten-free lifestyle. This guide will walk you through the entire process step-by-step, ensuring that even novices can easily follow along.

General Things You’ll Need: Gluten Free Meal Prep for Weight Loss

Gluten Free Meal Prep for Weight Loss

Below are three gluten-free meal prep recipes for weight loss…

Recipe 1: Gluten-Free Chicken Salad

Things You’ll Need

  • 1 pound of chicken breast
  • 1 cup of mixed greens
  • 1/2 cup of cherry tomatoes
  • 1/4 cup of gluten-free salad dressing
  • Salt and pepper

Steps for Making Gluten-Free Chicken Salad

Step 1: Cook the Chicken

Preheat your oven to 400°F (200°C): Start by turning on your oven and setting it to preheat to 400°F (200°C). Preheating is essential as it ensures that the chicken cooks evenly from the start.

Line a baking sheet with parchment paper: Grab a baking sheet from your cabinet and lay a sheet of parchment paper over it. The parchment paper not only makes for easier cleanup but also helps to prevent the chicken from sticking to the pan.

Place the chicken breasts evenly spaced on the sheet: Take your chicken breasts and place them on the lined baking sheet, ensuring they are evenly spaced. This allows for uniform cooking. Season each chicken breast to taste using salt and pepper. You can add any of your preferred spices.

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Bake for 25-30 minutes or until a meat thermometer reads an internal temperature of 165°F (74°C): Insert the chicken into the oven and set a timer for 25-30 minutes. To ensure it’s fully cooked, use a meat thermometer and check that the internal temperature has reached 165°F (74°C). If it hasn’t, continue cooking and check in 5-minute intervals.

Step 2: Prepare the Vegetables

Place your mixed greens in a colander: Take your mixed greens out of their packaging and put them into a colander, which you should place in the sink.

Rinse the greens under cold water: Turn on the cold tap and rinse the greens thoroughly. This removes any potential dirt or pesticides.

Rinse your cherry tomatoes: Without turning off the water, take your cherry tomatoes and place them in the colander beside or atop the mixed greens. Rinse them as well to remove any residue.

Use a knife to slice the tomatoes in half: Place the rinsed cherry tomatoes on a cutting board. Using a sharp knife, carefully cut each tomato in half for easier eating and better flavor distribution in the salad.

Step 3: Assemble the Salad

Chop the cooked chicken into bite-sized pieces: Once the chicken has cooled down a bit (to make it easier to handle), use a sharp knife and a cutting board to chop it into bite-sized pieces.

Combine the chicken, mixed greens, and sliced cherry tomatoes in a large bowl: Take a large mixing bowl and place the chopped chicken at the bottom. Add the rinsed mixed greens and halved cherry tomatoes on top.

Drizzle your preferred gluten-free dressing over the ingredients: Pour your choice of gluten-free dressing evenly over the salad components.

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Toss everything together until well-mixed: Use salad tongs or two large spoons to mix the salad. Make sure that the dressing coats all ingredients for a flavorful experience.

Read more meal prep topics here – Meal Prep for Every Situation: Your Ultimate Guide

Recipe 2: Gluten-Free Quinoa and Vegetable Stir-Fry

Things You’ll Need

Steps for Making Gluten-Free Quinoa and Vegetable Stir-Fry

Step 1: Cook Quinoa

Pour one cup of quinoa and two cups of water into a medium pot.

Place the pot on the stove and turn the heat to high to bring it to a boil.

Once boiling, reduce the heat to low and cover the pot.

Let it simmer for 15-20 minutes or until the quinoa is fluffy and water is absorbed.

Step 2: Stir-Fry Vegetables

Place a non-stick skillet on your stove and turn the heat to medium.

Pour two tablespoons of olive oil into the skillet.

Add the mixed vegetables into the skillet.

Stir-fry the vegetables for about 5 minutes, or until they become tender.

Step 3: Combine and Serve

Take a large bowl and combine the cooked quinoa and stir-fried vegetables.

Pour 1/4 cup of gluten-free soy sauce over the quinoa and vegetables.

Toss everything together until well-mixed.

Recipe 3: Gluten-Free Smoothie Bowl

Things You’ll Need

  • 1 frozen banana
  • 1/2 cup of frozen mixed berries
  • 1 cup of gluten-free almond milk
  • 1 tablespoon chia seeds


Step 1: Blend the Ingredients

Take out your blender and plug it in.

Add the frozen banana, frozen mixed berries, and gluten-free almond milk into the blender jar.

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Secure the lid on the blender.

Press the blend button and continue until the mixture is smooth.

Step 2: Pour and Garnish

Take a bowl and pour the blended smoothie mixture into it.

Take 1 tablespoon of chia seeds and sprinkle them over the top as a garnish.

Conclusion: Gluten Free Meal Prep for Weight Loss

Gluten free meal prep for weight loss doesn’t have to be a complicated affair. By following these step-by-step recipes, you’re well on your way to a healthier you. Happy prepping!

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