My Top 4 Tips for Easy Gluten-Free Meal Plan
When I was first diagnosed with coeliac disease, meal planning felt like a bit of a minefield. “Is this safe? What can I actually eat?” – I asked myself those questions a lot! If you’re just starting out, or you’re looking to get more organised with your gluten-free meals, I’ve got you covered. Below are my top 4 beginner-friendly tips to help you meal plan with confidence – and even enjoy it along the way!
1. Start Simple with What You Know
Don’t feel like you have to overhaul your entire weekly menu all at once. Start by looking at meals you already enjoy and tweak them to be gluten-free.
✅ Swap regular pasta for gluten-free
✅ Use gluten-free stock cubes and sauces
✅ Check labels carefully – especially for things like soy sauce, gravy granules and spice mixes
Emily's meal idea:
Spaghetti Bolognese with gluten-free pasta, tinned tomatoes, herbs, onion and beef mince. Easy, familiar and naturally gluten-free once you check your ingredients!
2. Plan Around Your Schedule
Meal planning isn’t about being perfect – it’s about making life easier. Look ahead at your week and ask:
When are you busiest?
Do you need grab-and-go lunches?
Any evenings where a slow cooker would save you stress?
You don’t have to plan every single meal, but having a rough idea can help you feel more in control (and less tempted to panic buy!)
Emily's Pro tip: Pick 3-4 go-to dinners and rotate them. Then build in one “new recipe night” if you're feeling adventurous!
3. Double Up and Batch Cook
Cooking from scratch can be time-consuming – especially when you're adjusting to a gluten-free lifestyle. So let leftovers be your friend!
🍲 Make extra portions of things like:
Soups
Chilli
Stews
Cottage pie
Pasta bakes
Pop them in the freezer, label them clearly, and thank yourself later when energy is low or life is busy! A freezer drawer organised with colourful labels like “GF Lasagne,” “GF Curry,” etc.,
4. Keep a List of Trusted Gluten-Free Products
This is a game-changer. As you discover gluten-free staples you love, jot them down in your notes app or a notebook. Over time, you’ll build a list of safe, tasty and reliable options you can shop for again and again.
🛒 A few of my everyday favourites:
Morrisons Free From White Rolls - £1.90 for 4 rolls
Doves Farm Gluten-Free Flour - £1.95 for 1kg of each Self-Raising White Flour and Plain White Flour
Sainsbury's Free From Oats - £1.70 for 450g
Morrisons Free From Fusilli - £1.00 for 500g
Nairn's Gluten Free Choc Chip Biscuits - £2.10 for 160g (I use these for my base in the Banoffee Pie)
Bonus tip: Don’t forget to check labels every time – even if you’ve bought something before. Recipes can change without warning.
You’ve Got This!
It’s completely normal to feel overwhelmed at first – but with a bit of planning and a few go-to meals up your sleeve, you’ll soon find your rhythm. Meal planning doesn’t have to be fancy – it’s all about reducing stress, eating well, and making gluten-free life feel doable and delicious!.
