4-Day Beginner Vegetarian Gluten-Free Meal Prep Plan

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