Gluten-free menu - Prep steps and tips for this week

Sep 27, 2026

Upload by Levi

Gluten-free menu provides a weekly preparation checklist and a structured meal plan covering breakfast, lunch, dinner, and snacks across multiple dates. It explains how to swap meals using an online meal plan, how to shop for ingredients, and how to save time through batch cooking. Recipes are detailed with ingredient lists, portions, storage guidance, and methods, including overnight breakfast flakes, a simple chicken sandwich, and leftover cinnamon-basil-pumpkin lasagne.

LanguageEnglish

CategoryHealthcare

FormatPDF

Pages8

Reading Time20 min

AccessFree to download

Prep steps and tips for this week

Optional extras

Meal plan

Breakfast meals

Lunch meals

Dinner meals

Gluten-free menu © 2023 Total Wellbeing Diet Page 1 of 19 Prep steps and tips for this week Here’s our checklist to help you prepare for the week: 1. Swap meals to suit your preferences – if you don’t like the sound of a meal or would prefer more options for breakfast, go to the online meal plan and click the “Swap” button on any meals you want to change. 2. Shop for all the ingredients – see the shopping list at the back of this PDF or on the TWD website where you can adjust the list to cater for your family. 3. Prepare batches of Overnight breakfast flakes* – this breakfast is quick to prepare but requires soaking in the fridge overnight. Make up a big batch, portion out into separate containers and store in the fridge. 4. Make basic salads in meals ahead of time – you can get a head start on mealtimes by preparing salads for any sandwiches, lunch salads or dinners a couple of days in advance or the night before. Store them in an airtight container in the fridge to preserve freshness, and don’t dress them until you need them. 5. Marinate meat cuts in advance – where a protein portion includes a marinade like the Chilli-lime chicken skewers* or Teriyaki salmon*, aim to marinate these ahead of time and place in the fridge for at least 30 minutes, or overnight if possible, for the flavours to take. Optional extras Avocado – for an alternate fats & oils unit, swap 2 teaspoons of margarine for 20g of avocado to add to your sandwich or wrap. Dairy snack – if you’re not a fan of coffee, you can swap the lattes out for a dairy unit of low-fat yoghurt, cheese or a glass of milk with gluten-free drinking chocolate. Alternatively, you can make a smoothie with the fruit and dairy snack units. *Refers to recipes in the meal plan as specified. Your meal plan may differ if you have swapped meals. © 2023 Total Wellbeing Diet Page 2 of 19 Meal plan | | Breakfast | Lunch | Dinner | Snack | | --- | --- | --- | --- | --- | | Thu, Dec 15 | Overnight | Simple | Cinnamon, basil and | Assorted | | | breakfast | chicken | pumpkin 'lasagne' | snacks with | | | flakes | sandwich | | latte | |
Fri, Dec 16 | Overnight | Grab 'N Go | Simple stir-fry dinner | Assorted | | | breakfast | tuna | with teriyaki chicken | snacks with | | | flakes | crispbread | | latte | | Sat, Dec 17 | Overnight | Simple egg | Simple steam dinner | Assorted | | | breakfast | sandwich | with ginger-lime fish | snacks with | | | flakes | | | latte | |
Sun, Dec 18 | Overnight | Simple | Leftover Cinnamon, | Assorted | | | breakfast | chicken salad | basil and pumpkin | snacks with | | | flakes | | 'lasagne' | latte | | Mon, Dec 19 | Overnight | Grab 'N Go | Simple dinner with chilli- | Assorted | | | breakfast | tuna | lime chicken skewers | snacks with | | | flakes | crispbread | | latte | |
Tue, Dec 20 | Overnight | Simple | Simple dinner with | Assorted | | | breakfast | chicken | teriyaki salmon | snacks with | | | flakes | sandwich | | latte | | Wed, Dec 21 | Overnight | Simple egg | Simple dinner with lamb | Assorted | | | breakfast | salad | | snacks with | | | flakes | | | latte | © 2023 Total Wellbeing Diet Page 3 of 19 Breakfast meals Overnight breakfast flakes Gluten free rice flakes, 25 g (25g) | Milk, low-fat, ¼ cup(s) (63ml) | | --- | | Low-fat yoghurt, any flavour, ½ cup(s) (125g) | | Ground cinnamon, 1 pinch(s), optional (1g) | | Apple, any type, ½ medium, grated (87g) | | Blueberries, ½ cup(s), use frozen if fresh not available (79g) | Method Combine rolled rice flakes, milk, yoghurt, cinnamon (if using) and apple in a container or jar . Top with blueberries. Seal container and refrigerate overnight, this will be ready to eat in the morning! TIP: Experiment by substituting rice flakes with your favourite gluten free rolled grain, e. g. 25g quinoa flakes or 25g amaranth. See meal swaps for flavour variations or to swap for an alternative breakfast such as cereal or a smoothie.

FAQs

How can I swap meals in this gluten-free menu?

Use the online meal plan and click the “Swap” button on any meals you want to change. Your meal plan may differ after swapping meals.

What are Overnight breakfast flakes and how do you prepare them?

They are quick to prepare but require soaking overnight in the fridge. Combine the listed ingredients, seal the container, and refrigerate overnight for morning eating.

How should salads and marinades be handled in advance?

Prepare salads ahead of time and store them in an airtight container in the fridge without dressing until needed. Marinate protein portions in advance and refrigerate for at least 30 minutes, or overnight if possible.

Sep 27, 2026

Upload by Levi