We gluten-free eaters know how challenging it can be to plan meals around our
busy schedules! As a full-time student, sometimes I only have 15 minutes between classes to sneak in a well-balanced and delicious lunch. To save time, I often prepare my meals the night before. Before the school week begins, I plan out a week’s worth
of meals that can double as lunches, dinners and leftovers. Above all, I want to look forward to what’s in my brown bag.
First, I choose a main dish for each day of the week:
Monday
Eggplant “Pizza”
- Spoon tomato sauce between layers of thinly-sliced eggplant and tomato slices,
top with feta cheese and chopped basil. Bake at 400 degrees for 15 minutes.
Tuesday
Mixed green salad with berries and pomegranate seeds
- Toss with a mixture of olive oil, the juice of a one lemon, cracked black pepper and
a dash of sea salt
Wednesday
Leftovers from the night before (fish tostadas with mango salsa)
- GF corn tostadas topped with sautéed veggies, shredded fish, spices and mango salsa (see salsa recipe below)
Thursday
Simple deli-style sandwich
- GF bread, thinly-sliced deli meat, lettuce, tomato and a pickle
Friday
Open-faced tuna melt
- Two slices GF bread, one can of tuna (divided), two tomato slices, dollop of tomato sauce, topped with shredded cheese. Toast in oven until bread is crisp and cheese
has melted.
Next, I choose two “standby” side snacks to accompany my main dish:
- Fresh fruit (banana, apple, grapes)
- Raw vegetables (celery, carrots, broccoli)
- Larabar or other gluten-free fruit & nut bar
- Homemade trail-mix (mixed nuts, dark chocolate chips, popcorn, dried fruit)
- String cheese
Finally, I make this mango salsa to carry over into different dishes throughout the week. It serves as a delicious accompaniment to chips, a fresh topping for cooked fish.
Refreshing Pineapple-Mango Salsa
(adapted from Whole Foods Market)
2 cups diced fresh pineapple
1 mango, peeled and chopped
1/2 cup chopped cilantro
1/4 cup finely chopped red onion
1 serrano pepper, stemmed, seeded and finely chopped
1 lime, Juice and zest
1/8 teaspoon sea salt
Toss all ingredients together in a large bowl. Serve immediately or cover and chill until ready to use. Tip: For summertime salsa preparation, add a ripe, chopped peach!
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Natalie Duggan is a Junior at Emory University in Atlanta, GA, pursuing a dual degree in Global Health and Journalism. Since her Celiac Disease diagnosis in 2011, she has enjoyed recipe development and helping others navigate the gluten-free lifestyle. Check out her photography portfolio on Flickr and her gluten-free pins on Pinterest.
