7 Menus for Gluten-free and Dairy-free Meal Prep | Personal Chef Tips for Meal Prep | Family-Friendly Menus | Gluten-Free Menu Ideas

These menus are some of my clients’ favorite weekly meals.  They are fun, international and California-style cuisine. I’m sharing them exactly so you can see everything. I hope it gives you some ideas on what to make for your meal prep.
I would make these menus one day of the week, usually Monday or Tuesday and leave the meals in their fridge for the week. 
But, if you can’t have your own personal chef, here’s a helpful post to get you started. 
I typically spend 5-6 hours one day between shopping, preparing and cleaning up. But start with just a few meals if that’s overwhelming. If you need some help feel free to message me HERE.  
These menus are for 2 people for the week. 
You’ll see some links to the recipes. For more, send me a message on my website.
Enjoy!
Menu 
1. 
April 4th

Dinners 

  • Korean “Bibimbap” bowl with tofu, carrot, spinach, zucchini, mushrooms and jasmine rice 
  • Grilled Salmon with Basil-Lemon Butter, sautéed baby bok choy, blistered tomatoes, black forbidden rice
  • Filet Mignon with Herbed Cauliflower Rice, roasted carrots, spiced broccolini 
  • Grilled Chicken with Israeli couscous(omit for gluten-free), Chickpea Chopped Salad- Lemon, cucumber, tomato, green onion, mint, parsley 

Snacks

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2. 
MAR. 28th

Dinners

  • Lettuce-Wrap Beef Burgers with quick pickled onions and radish, No Sugar BBQ Sauce, Roasted Sweet Potato Fries and Brussels Sprouts
  • Garlic-Rosemary Pork Loin Roast with Roasted Potatoes, Asparagus, and Side Salad
  • Salmon Bowl with Sushi Rice, Ginger-Soy Dressing, Jasmine Rice, Sugar Snap Peas, Sauteed Spinach, Nori Sheets, Green Onion, Carrot, Cucumber
  • Crispy Coconut Tofu with Cabbage-Apple Slaw, Black Forbidden Rice, Peanut Sauce

Snacks

  • No-Bake Peanut Butter Energy Bars with Oats and Dried Cranberries
  • Curry Chicken Salad with celery, lime, fresh herbs (no mayo)

3. 
Menu 
MAR. 21st

Dinners

Snacks

  • No-Bake Peanut Butter Energy Bars with Oats and Dried Cranberries
  • Curry Chicken Salad with celery, lime, fresh herbs (no mayo)
4. 
MAR. 14th

Dinners

Snacks

  • No-Bake Peanut Butter Energy Bars with Oats and Dried Cranberries
  • Curry Chicken Salad with celery, lime, fresh herbs (no mayo)
5. 
MAR. 7th

Dinners

  • Salmon with Tomatillo Salsa, Cauliflower Rice, Sauteed Garlic Spinach
  • BBQ Shredded Jackfruit, Sweet Potato Fries, Roasted Green Beans
  • New York Strip Steak, with roasted Brussel sprouts, fingerling potatoes, and side arugula salad
  • Greek Style Turkey Burgers served with Butter Lettuce Wraps, Tzatziki Sauce, and Roasted Carrots and Asparagus

Snacks

  • No-Bake Peanut Butter Energy Bars with Oats and Dried Cranberries
  • Savory Chicken Salad with fresh herbs- celery, dill pickles
6. 
Menu 
Feb. 21st

Dinners

1. Tuscan White Bean Skillet
white beans, kale, purple carrots, radish, green onion, basil, sun dried tomatoes, garlic
2. Mole Chicken- 6-8 chicken thighs, 
Mole sauce, black bean red cabbage salad, cilantro, queso fresco 
3. Cantonese Pork and Snap Peas- Ground Pork (1lb)
Snap Peas, Onion, Wild Honey Quinoa, Seasonings
4. Classic Beef Stew- Beef stew meat (1lb)
carrots, onion, garnet yam, seasonings. (for the cold weather days ahead)

Healthy Snacks

1. Curry Chicken Salad- chicken, celery, grapes, onion, seasoning, olive oil mayonnaise. 
2. Lemon Herb Hummus with fresh cut veggies- carrots, radish, cucumber
7. 
Menu Proposal
Feb. 14th

Dinners

1) CURRY CHICKEN
BLACK RICE
CAULIFLOWER, ONION, CARROT
GREEN BEANS
2) VEGAN GUMBO, BROWN RICE
PEAS, OKRA, CELERY, ONION
3) SALMON WITH PESTO
BANZA PASTA
TOMATO, BROCCOLI, ZUCCHINI, ONION
4) ROASTED CAULIFLOWER TACOS
WHEAT OR CORN TORTILLAS
AVOCADO, CAULIFLOWER, TOMATO, ONION, CABBAGE

Healthy Snacks

1.  Mint Watermelon salad
2.  Mango and Sticky Rice

To your happy and healthy life, 

Joanna

Need more help?

Message me on Instagram @chefjoannas  

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