4-Day Beginner Vegetarian Gluten-Free Meal Prep Plan
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This version includes eggs and dairy while remaining gluten-free and avoiding black beans, kidney beans, corn, and peas.
Breakfast — Berry Yogurt Overnight Oats
- Certified gluten-free oats
- Greek yogurt
- Milk
- Chia seeds
- Berries
- Maple syrup
- Nut butter
Prepare 4 jars with ½ cup oats, ½ cup yogurt, ½ cup milk, 1 tablespoon chia seeds, and maple syrup. Refrigerate overnight.
Lunch — Caprese Quinoa Bowls
- Cooked quinoa
- Cherry tomatoes
- Mozzarella pearls
- Cucumber
- Spinach
- Basil
- Balsamic vinegar
- Olive oil
Dinner — Easy Vegetable Egg Frittata
- Eggs
- Potatoes
- Mushrooms
- Spinach
- Bell peppers
- Cheddar or feta
- Garlic, salt, pepper, and Italian seasoning
Bake in a casserole dish at 375°F for 25–30 minutes. Portion with a side salad or roasted vegetables.
Snacks
- Apple slices with peanut butter
- Greek yogurt with berries
- Carrots and cucumbers with hummus
- Almonds or pumpkin seeds
- Cheese cubes and gluten-free crackers
Shopping list
Produce
- Apples
- Berries
- Cherry tomatoes
- Cucumbers
- Spinach
- Fresh basil
- Potatoes
- Mushrooms
- Bell peppers
- Salad greens
- Carrots
- Garlic
Dairy and eggs
- 12 eggs
- Greek yogurt
- Milk
- Mozzarella pearls
- Cheddar or feta
- Cheese cubes
Pantry
- Certified gluten-free oats
- Quinoa
- Hummus
- Peanut or almond butter
- Gluten-free crackers
- Chia seeds
- Almonds or pumpkin seeds
- Maple syrup
- Balsamic vinegar
- Olive oil
- Italian seasoning
- Salt and pepper
Prepare the frittata, quinoa, chopped vegetables, and overnight oats in one session for easy meals all week. Hit Save Recipe to keep this plan handy and shareable!
