Power Hour Meal Prep

Meal Prep Plan: A Week of Gluten-Free Meals in Under Two Hours

Image Credit: Joe Lingeman | Kitchn
Image Credit: The Kitchn

If you or a member of your family has a dietary restriction, cooking meals that satisfy it, especially on busy weekdays, can be a challenge. Getting ahead with a solid meal prep session, however, can make all the difference.

The focus of this Power Hour is gluten-free meals. In just about an hour-and-a-half, you'll be set up with a week's worth of breakfasts, lunches, and dinners that not only fit this dietary restriction, but are also tasty and filling enough to please those who aren't gluten-free as well. Here's your plan.

Image Credit: Joe Lingeman

This meal prep plan is for anyone following a gluten-free diet who wants to get ahead on the week's breakfasts, lunches, and dinners. There's a little cooking required each night, but no more than 30 minutes, and all the meals are wholesome.

Meal Prep Goals

Image Credit: The Kitchn | Kitchn

Meal Prep Plan Snapshot

Meal Plan




Image Credit: The Kitchn | Kitchn
Image Credit: Sheela Prakash

Shopping List

This week's shopping list is heavy on produce and pantry items, with just a bit of meat and dairy to round it out. It assumes staples like olive oil, salt, and pepper are already on hand.

Image Credit: The Kitchn | Kitchn

Power Hour: How I Get the Prep Done

  1. Cook chicken: Prepare and bake the chicken according to recipe instructions.
  2. Cook quinoa: While the chicken bakes, prepare one batch of quinoa on the stovetop.
  3. Prep and roast tomatoes and mushrooms: Once the quinoa is done and while the chicken continues to bake, prepare the tomatoes and mushrooms on a baking sheet. Reduce the oven temperature to 375°F once the chicken is finished and transfer the vegetables to the oven to roast.
  4. Prep and bake granola: While the vegetables roast, prepare the granola on another baking sheet. Reduce the oven temperature to 300°F once the vegetables are done.
  5. Make the chickpea salad: While the granola bakes, make the chickpea salad using the canned chickpea variation. Skip the pomegranate syrup and use balsamic vinegar instead.
  6. Prep the stir-fry vegetables and sauce: Cut the broccoli, mushrooms, bell peppers, garlic, and ginger for the stir-fry and assemble the sauce. Store the broccoli and mushrooms in separate containers, the remaining prepped vegetables and aromatics in another container, and the sauce in one more container, all in the fridge.
Image Credit: Sheela Prakash
Image Credit: Jenny Chang-Rodriguez
Image Credit: The Kitchn | Kitchn

A Week of Easy, Gluten-Free Meals


I pack a Mason jar with yogurt and granola for my husband and serve the same to myself in a bowl. We each grab a clementine or a banana to go with it depending on our mood.



Image Credit: Joe Lingeman | Kitchn

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Enjoy making easy skillet dinners? Here's a handful more to check out and add to future meal plans!

Power Hour Meal Prep is the series where we help you put it all together. We show you how to eat well during the week with an hour or two of Power Hour prep over the weekend. Every plan is different; mix and match to find your own personal sweet spot.