Living with Celiac: 4 Key Meal Prep Tips

Are you fed up with eating the same gluten-free meals every day? For those living with celiac, meal planning and preparation can seem like an impossible task. But fear not my gluten-free friends; I have some tips and tricks that will have you saying “wheat who?” in no time!

First and foremost, always read the labels before purchasing anything. Don’t take chances on not knowing what’s inside a product! Doing so could leave you feeling like an innocent bystander as the contents may surprise you. After all, no one wants to be in bed all weekend with stomach problems due to one misstep.

Second, don’t be afraid to get creative. Who says gluten-free meals have to be bland and uninspiring? Experiment with different ingredients and spices to add some flair into your life – your taste buds will thank you for it!

If you have been diagnosed with celiac disease, you may feel overwhelmed by having to modify your diet completely; however, with careful consideration and planning you can still enjoy delicious and nutritious meals. In this article we’ll offer some helpful tips and suggestions to make mealtime simpler for everyone involved with Celiac.

1. Understanding the Basics

For anyone living with celiac disease, meal planning and preparation begin with understanding the fundamentals of a gluten-free diet. This involves abstaining from foods that contain gluten, such as wheat, barley and rye from your meals. Furthermore, be wary of cross contamination which can occur when gluten-containing items come into contact with gluten-free items; thus using separate utensils, cookware and cutting boards when preparing meals is required.

2. Prioritize Planning Meals

One of the best ways to make meal planning and preparation easier is by creating a menu ahead of time. Start by making a list of gluten-free foods you enjoy eating, then use this list when creating meals for the week. It may even be beneficial to make extra portions and freeze them for later use; not only will this save time but ensure you always have nutritious food options when short on time.

3. Experiment with Gluten-Free Ingredients

Another way to make meal planning and preparation more enjoyable is by experimenting with gluten-free ingredients. Many grains, such as quinoa, brown rice, and cornmeal can be used in your cooking; you could also try gluten-free flours like almond flour, coconut flour or chickpea flour to create delicious baked goods. You also have many gluten-free substitutes for favorite foods like gluten-free pasta, bread and pizza crusts.

4. Utilize a Food Journal

A food journal can be an effective tool for tracking what you eat and its effect on symptoms. Record what you eat, how it makes you feel afterwards, including any symptoms experienced. Doing this helps identify any foods which might trigger reactions in you and allows for adjustments to your diet accordingly.


Living with celiac disease may require some extra effort when it comes to meal planning and preparation, but it is important to remember that it is possible to enjoy delicious and nutritious meals. With some careful planning and preparation, you can still enjoy a wide variety of foods while maintaining a gluten-free diet. Remember to experiment with different gluten-free ingredients, plan your meals ahead of time, and be prepared when dining out. Most importantly, be kind to yourself and take things one day at a time. You’ve got this!


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