Gluten and Dairy Free Greek Chicken Box

Hello

Thanks to everyone for the positive feedback on the guide and recipes I posted a couple of weeks ago on how to do some gluten and dairy free meal prep.  I’m glad that a number of you found it useful and it gave you some news ideas for breakfast, lunch and dinner.

Rather than do another big post on meal prep, over the next few months I’ll continue to share with you guys the occasional recipe which lends its self to meal prep.  Today’s recipe is for this gluten and dairy free Greek chicken box – a rice salad, lemon and herb chicken, tomatoes, tzatziki dip and some fruit to finish off with.  I prepared two of these boxes on the Sunday night and both were still perfectly fresh when I enjoyed them for lunch on Tuesday and Thursday.

Look for my next meal prep recipes coming soon – gluten and dairy free pepperoni pizza pasta pots – try saying that quickly.

Enjoy!

Fx

Gluten and Dairy Free Greek Chicken Box

Gluten and Dairy Free Greek Chicken Box

Makes 2 boxes

Ingredients

  • 100g rice, cooked according to the instructions on the packet
  • 2 chicken breasts
  • 3 tablespoons lemon juice
  • 3 garlic cloves, minced
  • 2 teaspoons oregano
  • 1/4 cucumber, seeds removed and cut into small cubes
  • 150g dairy free coconut yoghurt
  • chopped fresh dill or mint
  • salt and pepper, for seasoning
  • 2 tablespoons cherry tomatoes
  • 2 tablespoons pineapple chunks
  • 2 tablespoons raspberries

Directions

  1. Mix together 2 tablespoons of the lemon juice, 1 minced garlic clove, oregano and season with salt and pepper
  2. Pour over the chicken breasts and bake in the oven at 180oC for 20 minutes or until the juices run clear
  3. Slice and set aside to cool
  4. Make the tzatziki by mixing together the coconut yoghurt, cucumber, dill, 2 minced garlic cloves, 1 tablespoon lemon juice and season with salt and pepper
  5. Make up the boxes by placing the rice and chicken in one compartment, the tomatoes and tzatziki in another and the raspberries and pineapple in the final section

Gluten and Dairy Free Pepperoni Pizza Pasta Pots

Serves 2

Ingredients

  • 1 onion, finely diced
  • 1 pepper, sliced
  • 2 garlic cloves, minced
  • 400ml tin of chopped tomatoes
  • 2 teaspoons oregano
  • 1 teaspoon smoked paprika
  • 200ml ham stock
  • 1 teaspoon sugar
  • salt and pepper for seasoning
  • 200g gluten free pasta, cooked per instructions on the packet
  • 1 tablespoon dairy free cheese
  • 8 slices, pepperoni cut into quarters

Directions

  1. Heat a drizzle of olive oil in a shallow pan over a medium heat
  2. Add the onion, peppers, pepperoni and garlic and cook for  5 minutes
  3. Stir in the chopped tomatoes, oregano, paprika, ham stock and sugar
  4. Bring to the boil and simmer until the sauce has reduced and thickened
  5. Season with salt and pepper
  6. Stir through the cooked pasta
  7. Top with the grated cheese and some extra pepperoni

Gluten and Dairy Free Spring Onion Noodle Meal Prep Box

Hello

This is the final recipe from my week of gluten and dairy free meal prep recipes.  I’ve gone for a vegetarian spring onion and peanut noodle salad with a little green salad and a raspberry and watermelon fruit salad.

I prepped this on the Sunday night and ate it for lunch on Tuesday and Thursday – it stayed perfectly fresh.

Enjoy!

Fx

Gluten and Dairy Free Spring Onion Noodle Meal Prep Box

Gluten and Dairy Free Apple Pie Overnight Oats Meal Prep

Hello

This is the final breakfast recipe in my meal prep series, I’ll share the last lunch recipe tomorrow.  I love my overnight oats as they are so easy to prepare and make a lovely filling breakfast.

This one is based on the apple and cinnamon flavour of a traditional apple pie.  You can either eat it straight from the fridge or pop it into the microwave for a couple of minutes.

Enjoy!

Fx

Gluten and Dairy Free Apple Pie Overnight Oats Meal Prep Box

Gluten and Dairy Free Meal Prep Chicken Curry

Hi everyone

Hope you are all finding meal prep week useful – thanks for all the great interaction across my social media channels – I enjoy interacting with you all.  Tonight’s recipe is for these delicious gluten and dairy free chicken curry bowls.  When I was doing my meal prep I made four of these bowls, kept 2 out for dinner on Tuesday and Thursday and popped the other two in the freezer for another week.

Enjoy!

Fx

Gluten and Dairy Free Meal Prep Chicken Curry

Gluten and Dairy Free Mexican Salmon Meal Prep Box

Hello

This is the second recipe for this week’s feature on gluten and dairy free meal prep.  This box can be enjoyed at either lunch or dinner time.

It has a lovely grilled Mexican salmon, stir fried veggies, rice, a green salad and a raspberry and pineapple fruit salad.

I made on Sunday night and used it for lunch on Monday and Wednesday and it said lovely and fresh.

Enjoy!

Fx

Gluten and Dairy Free Mexican Salmon Meal Prep Box

Gluten and Dairy Free Breakfast Box

Hello

This breakfast box is based on one of the options that I saw in Starbucks but isn’t gluten free.  I thought it was a nice selection of nibbles for breakfast so I’ve put together my own version.

When I make this for my breakfast I like to eat half at home and then finish it at work.  I made two of these boxes on Sunday night and ate one on Monday and one on Wednesday.  Click here for the recipe: Gluten and Dairy Free Meal Prep Breakfast Box

When I was in London last week I visited a gluten free bakery called Beyond Bread.  It is a short walk from Oxford Street and is a lovely place to have a quiet lunch in.

My friend and I went for lunch after a morning of shopping – we enjoyed pulled pork sandwiches and honey parsnip soup.  Well worth checking out if you are in the area.

Enjoy!

Fx

 

 

 

A Guide to Gluten and Dairy Free Meal Prep

Hello everyone

This week I’m going to do something a little different.  Recently I’ve started to prepare my meals for the Monday to Thursday on a Sunday night.

People have talked about meal prep a lot on the internet.  I always imagined it as eating the same food for days in a row.  I also wasn’t sure how fresh the food would taste come Thursday.

I’ve put together a number of recipes that are easy to make, give a variety during the week, stay fresh and most importantly are all gluten and dairy free.

If you don’t fancy preparing your meals in advance hopefully these recipes will give you some new ideas for breakfast, lunch and dinner.

 The Meals

Over the next week I’ll share two different recipes for breakfast, two lunch recipes and one dinner recipe.  All the recipes can be prepared in advance and enjoyed over the week.

Breakfast Meal Prep 1: Gluten and Dairy Free Breakfast Box

Breakfast Meal Prep 2 – Gluten and Dairy Free Apple Pie Overnight Oats

Lunch Meal Prep 1 – Gluten and Dairy Free Mexican Salmon

Lunch Meal Prep 2 – Gluten and Dairy Free Spring Onion Noodle Salad

Meal Prep Dinner – Gluten and Dairy Free Chicken Curry Bowls

Shopping List

So what do I need to make all these recipes?

Don’t be put off by the long list of ingredients, hopefully you should have a lot of the stuff either in your fridge or store cupboard.

  • 2 eggs
  • dairy free cheese
  • gluten free granola
  • peanut butter
  • 3 apples
  • lemon juice
  • grapes
  • gluten free oats
  • cashew nuts
  • cinnamon
  • dairy free milk
  • rice noodles
  • watermelon
  • raspberries
  • 2 x 400g can of chopped tomatoes
  • chicken stock
  • lime juice
  • tamari
  • garlic
  • ginger
  • chilli
  • 2 peppers
  • 2 red onions
  • 2 spring onions
  • peanuts
  • salad leaves
  • dairy free salad dressing
  • 3 chicken breasts
  • rice
  • garam masala
  • turmeric
  • 2 salmon steaks
  • fajita seasoning

Enjoy!

Fx

Gluten and Dairy Free Mexican Salmon Meal Prep Box

Makes 2 boxes

Ingredients

  • 100g rice
  • 2 salmon steaks
  • 2 teaspoons fajita seasoning
  • 1 small onion, sliced
  • 1 small pepper, sliced
  • handful of salad
  • 1 tablespoon dairy free salad dressing
  • 2 tablespoons pineapple chunks
  • 2 tablespoons raspberries

Directions

  1. Cook the rice according to the instructions on the packet and split between the two tubs
  2. Season the salmon steaks with salt and pepper and sprinkle on 1 teaspoon of fajita seasoning
  3. Heat some olive oil in a shallow pan and cook the salmon steaks for about 4 minutes on each side
  4. Add some olive oil, diced onion, peppers and the remaining teaspoon of fajita seasoning to a pan and sauté for about 5 minutes
  5. Divide the salmon and vegetables between the two tubs
  6. Finish your lunch boxes by packing some salad, the salad dressing and a small fruit salad of pineapple and raspberries