Buffet Style Meal Prepping. The gluten-free way. Save time, money, and still eat nutritious and delicious with this simple to make buffet-style meal prep.
New to buffet-style meal prepping or meal prepping in general? If so, start by reading our Buffet Style Meal Prepping 101 post. This will give you call the tips, tricks, and tools you need to be successful at any kind of meal prepping. Once you have completed that, we recommend calculating your macros to get your base caloric starting point.
If you are pretty familiar with meal prepping and don’t care about macros (hello intuitive eating friends!), then dive right into this blog post and get cooking! The rest of your Sunday is waiting for you!
Buffet Style Meal Prepping: Gluten Free Ingredient List
Produce
- 2lb Strawberries
- 1pint blueberries
- 1 pint blackberries
- 3 oranges
- 1 head of broccoli
- 4 bell peppers (assorted colors)
- 1 large red onion
- 1 large white onion
- 2 shallots
- 1 zucchini
- 8oz tub baby spinach
- 2 avocados (not included in haul shot)
- 1 English cucumber
- 3 Roma tomatoes
- Fresh flat-leaf parsley
- 2 lemons
- 1 head of garlic
- 3 large sweet potatoes
- 1lb baby potatoes
Protein & Dairy
- 1 dozen eggs
- 1 lb ground beef (grass-fed, 90% lean)
- 6 oz Salmon
- 1.5 lb chicken breast (skinless, boneless)
- 17.6 oz tub Non-fat, plain Greek yogurt
Dry Goods/Mixes
- 1 lb brown Basmati rice
- 1 (8oz) box chickpea pasta
- 1 (16oz) box gluten-free pancake & waffle mix
- 1 (12oz) bag gluten-free granola
Miscellaneous Items
- Fresh pico de gallo
- Ketchup
- Dairy-free chocolate chips
- Pure maple syrup
- Gluten-free Balsamic vinaigrette
- Gluten-free Marinara sauce
Items To Prepare:
PRODUCE
- Strawberries, Blackberries, and Blueberries
- Oranges
- Roasted Broccoli
- Red, green & yellow bell peppers
- onions & zucchini sauté
- Baked whole sweet potatoes
- Fresh baby spinach
- Marinated cucumbers & tomato salad
STARCH
- Brown rice
- Gluten-Free pasta
- Portable chocolate chip pancakes
- Oven-roasted potatoes
- Store-bought gluten-free granola
PROTEIN
- Baked eggs
- Beef patties
- Baked salmon
- Baked chicken breast
SAUCES & EXTRAS
- Balsamic vinaigrette
- Pasta sauce
- Maple syrup
Meal Ideas
These are just some of the combinations that we put together with this grocery list and prepared items list. Feel free to get creative and create your own fun, easy, and delicious combos with the items above or by adding your own ingredients!
Total Meal Prep Time: 90 minutes
Total Grocery Cost: $110.00*
Total Meals: 15
Cost Per Meal: $7.33*
*This is total grocery cost. However, there were extras of certain items leftover that were used for snacks and meals on the weekend. In reality, the cost per meal was probably closer to $5.25 per meal.
Breakfast Ideas:
Hash waffle & berries (waffle made with roasted potatoes smashed and mixed with eggs and a handful of baby spinach, cooked in the waffle maker): waffle in 2c section (cut in wedges), ketchup in a condiment container (2tb capacity), berries in 1c section.
Portable chocolate chip pancakes, strawberries, syrup: pancakes and syrup (using a condiment clear container 2tb capacity) in the 2c section, strawberries in 1c section.
Mashed sweet potatoes with yogurt, granola & berries: sweet potatoes in 1c section, berries, and yogurt lined in a striped pattern in the 2c section, granola in a clear condiment container (2tb capacity)
Bun-less egg sandwich (2 eggs & a beef patty), orange & oven-roasted potatoes: potatoes and egg sandwich in 2c section (sandwich half wrapped in parchment paper nestled in with the potatoes. Oranges cut in wedges in 1 cup section.
Yogurt with granola & berries: yogurt 1c section, berries 2c section, granola nestled in with the berries.
Lunch Ideas:
Salad: fresh baby spinach topped with sliced strawberries and oranges with balsamic vinaigrette (in a condiment container 2tb capacity) in the 2c section, Chicken sliced in 1c section and the potatoes in the other 1c section.
Brown rice and beef patties in 2c section, peppers onions & zucchini sauté in 1c section, avocado, and lemon slices in the other 1c section.
Sweet potatoes sliced in rounds and 2 eggs in 2c section, avocado with pico de gallo in 1c section and strawberries in the other 1c section.
Pasta salad: gluten-free pasta, marinated salad, chopped baked chicken… tossed together, broccoli & oranges on the side: Pasta Salad in 2c section, broccoli in one of the 1c sections and oranges in the other one.
Brown rice, chicken, pico de gallo, marinated veggies & strawberries: rice, sliced chicken topped with pico in the 2c section, marinated veggies in one of the 1c sections, strawberries in the other one.
Dinner Ideas:
Salmon, lemon slices, spinach, marinated salad & roasted potatoes: a bed of spinach topped with salmon and lemon slices in 2c section, marinated salad in 1c section, potatoes in the other one.
Mashed sweet potatoes, peppers, onions & zucchini beef patties, avocado and pico. Peppers, onions & zucchini topped with patties in 2c section, sweet potatoes in one 1c section, avocado, and pico in the other 1c section.
Chicken, brown rice, peppers, onions & zucchini sauté, avocado, pico de gallo. Rice and sliced chicken in 2c section, peppers, onions, and zucchini in 1c section and “guacamole” (avocado mashed, with pico) in the other 1c section.
Chicken, roasted broccoli, rice salad (brown rice, marinated salad). Rice salad in 2c section, chicken sliced in 1c section, roasted broccoli in the other 1c section.
Pasta, beef patties (cut up), peppers, onions & zucchini sauté, pasta sauce & broccoli. Pasta with sauce and patties on top in 2c section, peppers and onions in one of the 1c sections, broccoli in the other 1c section.
Here’s how we put together each day:
Monday
Tuesday
Wednesday
Thursday
Friday
