When it comes to healthy meal prep for gluten and dairy-free diet, many people feel overwhelmed by the challenge. But fear not; this guide is designed to walk you through every step of the process. With straightforward instructions, you’ll be enjoying delicious, nutritious meals in no time.
Things You’ll Need: Healthy Meal Prep for Gluten and Dairy-Free Diet
Before you get into the cooking, you’ll need some materials…
- Meal prep containers
- Chopping board
- Quality kitchen knives
- Measuring cups and spoons
- Frying pan or skillet
- Mixing bowls
- Blender
Healthy Meal Prep for Gluten and Dairy-Free Diet – 3 Easy Recipes
Below, we have listed detailed steps to prepare 3 easy dishes for a gluten and dairy-free diet.
Recipe 1: Gluten and Dairy-Free Stir-Fry
Follow the steps below to make an easy gluten and dairy-free stir fry…
Things You’ll Need
- 1 lb chicken breast
- 2 cups mixed vegetables (broccoli, bell peppers, carrots, etc.)
- 1/4 cup gluten-free soy sauce
- 2 tablespoons olive oil
Steps for Preparing and Cooking
Step 1: Prepare the Chicken
Wash your hands and sanitize your workspace. Select a sharp knife and place a cutting board on your workspace. Put the chicken breast on the cutting board. Use your knife to trim off any excess fat.
Cut the chicken into small, bite-sized pieces, making sure each piece is about the same size for even cooking. Place these pieces into a bowl. Cover the bowl with a lid or cling film. Set it aside.
Step 2: Cook the Vegetables
Set a frying pan on the stove. Turn the heat to medium. Add 1 tablespoon of olive oil to the pan. Allow the oil to heat up for 30 seconds, you can swirl the pan to evenly coat the surface. Add your pre-selected mixed vegetables to the pan.
Stir occasionally using a wooden or silicone spatula. You’ll know they’re softened when you can easily pierce them with a fork, usually takes about 5-7 minutes.
Step 3: Add the Chicken
Push the vegetables to one side of the pan, making room for the chicken. Add the remaining 1 tablespoon of olive oil into the empty space in the pan. Let it heat up for about 30 seconds. Now add the chicken pieces.
Stir occasionally and let them cook until they are no longer pink in the middle, which usually takes about 8-10 minutes.
Step 4: Add Sauce
After confirming that the chicken is fully cooked, reduce the heat to low. Pour in the gluten-free soy sauce. Stir to combine all ingredients in the pan. Let this simmer for an additional 2 minutes to allow flavors to meld.
How to Store
Switch off the stove. Wait for the stir-fry to cool down to room temperature. Portion the cooled stir-fry into your meal-prep containers. Seal these containers tightly to prevent any spillage or spoilage. Place the containers in the fridge. Your stir-fry should remain fresh for up to 3 days.
Learn how to meal prep for every situation here – Meal Prep for Every Situation: Your Ultimate Guide
Recipe 2: Quinoa Salad
Follow the steps below to prepare a quick and easy quinoa salad…
Mini Things You’ll Need
Steps for Preparing and Cooking
Step 1: Cook Quinoa
Place a medium-sized pot on the stove. Pour in 2 cups of water. Turn the heat to high and bring the water to a rolling boil. Once boiling, add 1 cup of quinoa. Lower the heat to a simmer and cover the pot with a lid. Allow it to cook for about 15 minutes.
You’ll know it’s done when the quinoa is soft and the spiral germ becomes visible. Turn off the heat and fluff the quinoa with a fork.
Step 2: Prepare Vegetables
Before touching your vegetables, wash your hands. Then proceed to wash all your vegetables under cold running water. Use a clean cutting board and a sharp knife to cut your selected vegetables into small, bite-sized pieces. Transfer these pieces into a separate bowl.
Step 3: Combine and Season
Take a large mixing bowl. Add the cooked quinoa first. Then, add the chopped vegetables to the bowl. Drizzle a moderate amount of olive oil over the contents. Squeeze fresh lemon juice for added flavor. Use salad tongs or a large spoon to toss everything together, ensuring the oil and lemon juice are well-distributed.
How to Store
Let the salad cool to room temperature. Use a spoon to portion the salad into meal-prep containers. Make sure each container is sealed tightly to keep the freshness intact. Place these containers in your fridge. This quinoa salad should be good for up to 4 days.
Recipe 3: Smoothie Packs
Mini Things You’ll Need
- Frozen fruits (banana slices, berries, etc.)
- Spinach or kale
- Gluten and dairy-free protein powder
- Dairy-free milk
- Ziplock bags
Steps for Preparing and Storing
Step 1: Portion Fruits and Greens
Begin by washing your hands thoroughly and sanitizing your workspace. Place a large tray or cutting board on your counter. Select a variety of frozen fruits like banana slices, blueberries, or strawberries. For greens, you can opt for spinach or kale. Take these out of their respective containers and lay them out on the tray or board.
Use measuring cups to divide the fruits and greens into portions that would make up a single smoothie. Aim for a balanced mix—about 1 cup of fruit and a handful of greens for each portion. This ensures that each smoothie pack contains the nutrients and flavors you want.
Step 2: Add Protein
Before you begin, make sure your container of gluten and dairy-free protein powder is sealed. Open it carefully to avoid any spills. Most protein powder containers come with a scoop. Use this scoop or a tablespoon to measure out the protein powder.
Carefully add a scoop of protein powder to each pre-portioned mix of fruits and greens. Try to spread the protein powder evenly across the surface to ensure uniform distribution when you blend the smoothie.
Step 3: Pack and Store
Take out as many Ziplock bags as you have portions. Open each bag and place it in a way that makes it easy to transfer the portions. One at a time, pick up the mixed fruits, greens, and protein, and transfer them to a Ziplock bag.
Once the portion is in the bag, seal it halfway. Press out as much air as you can to minimize the risk of freezer burn. Once all the air is out, seal the Ziplock bag completely. Repeat this process for all portions.
Lay these filled and sealed Ziplock bags flat on a surface to ensure they freeze evenly. Once they’re all laid out, transfer them to your freezer.
How to Store
Designate a particular area or drawer in your freezer for these smoothie packs to prevent any chance of cross-contamination with other items.
Place the Ziplock bags in this area, ensuring they lay flat for efficient storage and quick freezing. These smoothie packs should remain in good condition for up to one month when stored correctly.
When ready to consume, all you have to do is toss the ingredients in a blender with some dairy-free milk and blend till it has reached your desired consistency.
Conclusion
Healthy meal prep for a gluten and dairy-free diet doesn’t have to be a daunting task. With the right ingredients and a bit of planning, you can create nutritious and delicious meals that suit your dietary needs.