These menus were created to help you get through the “survival” phase of being gluten free. It’s a kick-start to living gluten free realistically!


  • Work for adults, kids, or the entire family!

  • Are not gourmet on purpose!

  • Are SIMPLE with very few side dishes included.

  • Ease you into cooking gluten free.

The goal is to make it realistic for you to keep a full stomach, which prevents caving and eating foods that are harmful to your body.

As you get more confident in gluten-free cooking, you can start exploring more and more recipes!


Quick Tips

to make your life easier:

  • Breakfast Tip: Cook a bunch of pancakes, French toast, waffles, etc., and freeze them! Then all you have to do is pull it out, toast or microwave it, and it’s ready to go.

  • Breakfast Tip: For breakfast, I typically keep it simple and eat a variety of fruit or a smoothie. But for those who want more, it’s included!

  • Saving-Time-Tip: At the beginning of the week, pre-cook all the meat so it’s ready to throw in the dish! I often precook meat and freeze it to use over the course of a month.

  • Healthy Healing Tip: Dark green RAW vegetables and omega 3 fatty acids are necessary as you’re trying to heal the gut and maintain it. It is possible to include it in every meal, especially dinner. Here are some examples of how you can do it:

    • Omega 3: Sprinkle ground chia seeds in the taco meat, shepherd’s pie, __________________________

    • Greens: Use spinach instead of lettuce on tacos, mix spinach and kale in with other greens in salads,


Simple Celiac Lunches

4 meal ideas for free!

  • Leftover Tip: I don’t have time to prep every single meal. I love leftovers for my lunches! Be sure to set aside what you want the next day before the family dishes up!

  • LUNCHES: Take one day a week to prepare lunches for the days you don’t have dinner leftovers! To keep it simple, make one or two meals, and divide it up throughout the week!


Snag 4 lunch meal ideas, including a grocery list & recipe directions, for free! Click below to download.


Simple Celiac Meals

1 month of meal ideas for free!


Week 1


Week 2


Week 3


Week 4