Gluten Free/Dairy Free Meal Prep Menu: Easy to Digest


This week’s menu is going to be easy on the stomach to help soothe the digestive system. The menu is always made dairy free and gluten free. You can always substitute a meat alternative if you are vegetarian or vegan.


Protein Shake

600 calories

         1 bunch bananas

         2 containers of berries

         1 jar peanut butter

         Protein powder

         1 container of coconut/soy/almond milk

         Chia seeds

Directions: Freeze the berries so you don’t have to use ice in the smoothie. When you are ready to have your smoothie, throw everything (1 banana, 1/2 cup of berries, 2tbs peanut butter, 2 scoops protein powder, 1 tsp of chia seeds, milk as needed) in a blender and blend until smooth.


Popcorn: 106 Calories/Serving

Humus & Red Pepper: about 55 calories per serving of 2 tbsp hummus with red pepper slices.


Chicken & Wild Rice Soup

529 calories

Original Recipe here:

1 Rotisserie Chicken
2 Tbsp Coconut Oil

1 onion

½ cup celery 

½ cup sliced carrots

½ lb. fresh sliced mushrooms

¾ cup almond/coconut flour

2 cups cooked wild rice

1 cup slivered almonds (or other nut)

1 can coconut milk

Seasonings to taste:

Curry powder


Mustard Powder

Black Pepper


  1. Make the bone broth. Remove all the meat from the rotisserie chicken. Put the bones in a large crock pot. Slice up the onion, carrot, and celery for the soup above and set aside the amounts needed for the soup. Take what’s left of the above veggies and put it in with the crock pot. For reference, you should have a handful of onion, carrot, and celery in the mix. Add a heap of salt & pepper to the pot as well as a dash of apple cider vinegar (about 2 tbs). The vinegar will help pull all the good stuff from the bones. Fill the crock pot with water to the brim. Set this on low for 24 hours. (If you are vegetarian/vegan substitute for a veggie broth)
  2. The next day, strain out the bones and veggies from the crock pot. You now have a delicious bone broth for your soup. You can measure 6 cups or eyeball that amount for the soup. Save the rest in the freezer for future soups or a nice treat on a cold winter day.
  3. Sautee onion, celery, and carrot in a large soup pot with slap of coconut oil until the onions are clear, then add in the mushrooms. Sautee for a few more minutes until everything looks delicious.
  4. Put the ½ cup of coconut oil in the pot and slowly add in the flour to the mix, stirring continuously. In this step we are making a roux. The flour is used to thicken the soup and the end result of this step should look like a gravy with veggies. If you don’t know how to make a roux, I would suggest quickly watching a tutorial online to get the idea.
  5. Slowly add in the bone broth, making sure the mixture stays even as you are adding the broth. Stir continuously.
  6. Cut up the chicken and throw it in the pot. Add the rice to masterpiece, set the heat to low and simmer. The recipe says 1-2 hours, but it may finish early. Just keep an eye on it and taste it periodically to see when it’s ready (and the rice is cooked).
  7. Add in spices to taste. It may be a good idea to add a smaller amount of spices when you first start simmering and then come back later to do a taste test and see how you want to blend the flavors. As the ingredients are simmering in the bone broth with each other, certain flavors will move to the front or the back of the soup. As they say in Thailand, season with emotion!

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