All meals remain vegetarian and gluten-free, avoiding black beans, kidney beans, corn, and peas.

Week 2

• Breakfast: Spinach-and-cheese egg muffins with fruit
• Lunch: Greek chickpea bowls with quinoa, cucumber, tomato, feta, and tzatziki
• Dinner: Baked vegetable pasta using gluten-free pasta, zucchini, mushrooms, marinara, and mozzarella
• Snacks: Yogurt with berries; hummus with carrots; almonds

Shopping list: Eggs, berries, gluten-free bread or oats, chickpeas, quinoa, cucumbers, tomatoes, feta, tzatziki, gluten-free pasta, zucchini, mushrooms, marinara, mozzarella, Greek yogurt, hummus, carrots, almonds, spinach, garlic, onions, olive oil, Italian seasoning.

Week 3

• Breakfast: Peanut-butter banana overnight oats
• Lunch: Lentil and sweet-potato bowls with spinach and tahini dressing
• Dinner: Vegetable stir-fry with tofu, broccoli, carrots, cabbage, and rice
• Snacks: Cheese and gluten-free crackers; apples with peanut butter; roasted pumpkin seeds

Shopping list: Certified gluten-free oats, bananas, peanut butter, lentils, sweet potatoes, spinach, tahini, lemons, tofu, broccoli, carrots, red cabbage, brown rice, cheese, gluten-free crackers, apples, pumpkin seeds, gluten-free tamari, ginger, garlic, sesame oil.

Week 4

• Breakfast: Greek yogurt parfaits with gluten-free granola and fruit
• Lunch: Egg-salad lettuce wraps with cucumber and roasted potatoes
• Dinner: Spinach-and-ricotta stuffed gluten-free pasta shells with marinara
• Snacks: Cottage cheese with pineapple; trail mix; cucumber with tzatziki

Shopping list: Greek yogurt, gluten-free granola, fruit, eggs, lettuce, cucumbers, potatoes, gluten-free pasta shells, ricotta, spinach, marinara, cottage cheese, pineapple, mixed nuts and seeds, tzatziki, lemons, garlic, olive oil, dried herbs.

Simple prep routine

• Cook grains and lentils first.
• Wash and chop vegetables.
• Prepare sauces and dressings separately.
• Portion lunches and snacks into containers.
• Freeze half of each week’s dinner if desired.

Check labels for certified gluten-free products, especially pasta, granola, crackers, tamari, and spice blends. Hit to keep all three weeks handy!