Meal Prepping and Planning for Back to School

A Gluten-Free Guide for Busy Families

As the school year approaches, many parents find themselves juggling a multitude of responsibilities, from helping with homework to ensuring that their children are well-nourished throughout the day.

If you are a parent, raise your hand high if you are already feeling the overwhelm happening?

For parents of gluten-free kids, meal prepping and planning can seem particularly daunting, but it doesn’t have to be. With a little organization and some thoughtful planning, you can set your children up for success with delicious and nutritious gluten-free meals that will keep them energized and focused.

I highly recommend sitting down with your kids between the ages of 6-17 gluten free or not, and have a conversation, ASK THEM about:

What they will enjoy having for lunch. What is quick and tasty for them. Remember their goal when the bell rings for lunch is to get with their friends, eat quickly and head out to the playing field.
Ask them what their “NO thank you foods are”, and which they will toss and really not eat. Trust me even the most honest kids don’t want to hurt our feelings… Talk with them helps.
What are the lunches they will actually eat? See below some of Pegs kids favorite lunches.
What their favorite snacks are. DO a home taste test of better for you crossover snacks…share WHY they are better and won’t give them a tummy ache because of the low quality fat they are cooked in…
Empower your kids. Educate them in a very non-threatening way.
Explain to them that food is what will help them think, feel and perform at their best and power through school.
Share the WHY they need that protein and fat to keep their focus, attention, good mood and brain working all day.
Think high quality carbohydrates for snacks rather than sugar filled foods that will spike their blood sugar levels and cause tiredness, low energy and mood swings.
Rather think quality carbs that also contain beneficial fat and even some more protein. Our newest high protein bar thanks to Megan is the Perfect Bar. It’s a high protein energy bar with low sugar, great texture and taste! It also comes in many flavors. Our gold standard bars are our favorite Elemental Superfood bars. Rich in great plant proteins and fats that keep us feeling satiated and full until our next meal. Use our CGK code CGKElementalLove for a discount!

In this guide, we’ll explore time management tips, snack ideas, lunches, and dinners that are perfect for gluten-free kids, ensuring they stay healthy and happy throughout the school year.

The Importance of Meal Prep and Planning for Sanity

Meal prepping and planning were key to Pegs sanity. She would manage her time for work and her 4 kids’ busy schedules during the weekday by dedicating time each weekend to plan her menus, shop list, prepare easy grab and go ingredients, and even cook some dishes in advance if needed.

At their family meeting each Sunday she would ask the kids which meals they would like for dinner that week. Planning saved Pegs so much time, energy, money. Keeping organized saved her from time management stress, meal stress, and taking multiple trips to the grocery store each week. Peg’s KIND method for menu and meal planning in her Damn Good Gluten Free Cookbook, ensured her kids always had good tasting gluten-free options available that her kids liked.

For gluten-free kids, communicating with your child and having a plan in place is particularly important. Many processed foods contain gluten, so it’s essential to have gluten-free alternatives on hand. Planning also allows you to pack meals and snacks that are not only gluten-free but also balanced and nutritious, supporting your child’s growth and development.

That’s why Pegs uses her very own going gluten free methodology, The KIND Method, which stands for Kitchen Improvements to Nourish Daily, that’s designed to be your steadfast companion through this transition. In essence, The KIND Method empowers you to take control of your diet, making it easier to commit to a gluten-free lifestyle for the long term.

Time Management Tips for Gluten-Free Meal Prep

Set Aside a Specific Day for Meal Prep: Choose a day when you have a few hours to spare—often Sunday works well for families. Use this time to plan and prepare as much as possible for the week ahead. Make grocery list. Shop. Preo vegetables, cook grains, and prepare proteins so that assembling meals later is quick and easy.
Create a Weekly Meal Plan: Before heading to the farmers market or store, sit down and plan out your meals for the week. Consider yours and your child’s preferences, school schedule, and any after-school activities. Having a meal plan helps you avoid last-minute decisions, ensuring that all meals are gluten-free and nutritious. And creating a grocery list is so helpful.
Batch Cooking: Prepare large portions of certain meals that can be easily reheated throughout the week. A whole roasted store-bought chicken is a life saver for so many recipes, as are stews, and casseroles that can be made ahead, even frozen for those extra busy weeks or when a parent is out of town. All are excellent options. You can also cook a batch of gluten-free pasta or quinoa to use in various dishes over the week.
Involve Your Kids: Ask your children if they’d like to help. Encourage them to join you for some fun in the kitchen. KEEP IT LIGHT and friendly. Try not to argue but as a parent stay curious and encouraging rather than combative.
- Some parents would rather not have their kids involved in the meal prep process, however from experience and hearing from other parents, when you encourage your kids to join you in the kitchen even for a little, this time together is a positive enriching reward for developing relationships as well as a connecting kids with their food.
- Not only can being in the kitchen teach them valuable cooking skills, but it also allows them to try and taste new foods as well as to have a say in what they’ll be eating. Plus, kids are more likely to enjoy meals they helped create.

Gluten-Free Snacks for School

Snacks are an essential part of your child’s school day, providing them with the energy they need to stay focused and active. Here are some high protein and beneficial fat complex carbohydrate gluten-free snack ideas that are easy to prepare and pack:

Fruit and Nut Mix: A simple mix of dried fruits, nuts, and seeds can provide a quick energy boost. Be sure to check that the dried fruits and nuts are gluten-free, as some brands may add gluten-containing ingredients. Most schools also don’t allow peanuts so keep peanut butter for an at home snack… Have them taste other nuts and nut butters.
Gluten-Free Granola Bars: Make your own granola bars using gluten-free oats, honey, and your child’s favorite add-ins like chocolate chips or dried fruit. Homemade bars are often healthier and can be tailored to your child’s tastes. Adding a little chocolate chips is fun too!
Vegetable Sticks with Hummus or nut butter: Slice up carrots, cucumbers, celery and bell peppers pack them with a side of hummus. This snack is not only gluten-free but also packed with vitamins and fiber.
Gluten-Free Crackers with Cheese: There are many gluten-free cracker options available in stores. Pair them with slices of cheese or a small portion of cream cheese for a satisfying snack. Check out our favorite snacks in our blog.

Gluten-Free Lunches That Kids Will Love

Lunch is a crucial meal for school-aged children, as it provides them with the fuel they need to think, feel and perform throughout their entire day, especially power through the second half of the school day. Here are some gluten-free lunch ideas that are both delicious and easy to prepare:

Gluten-Free Sandwiches: Choose gluten-free bread and fill it with your child’s favorite ingredients. Options include turkey and cheese, nut butter and jelly (or a nut-free alternative Sunbutter or NUTZO), or hummus and veggies. To keep sandwiches interesting, try different fillings each week. Cream cheese is also a ymmy choice. And there are great dairy free options today that taste good!
Gluten-Free Pasta Salad: Cook a batch of gluten-free pasta at the beginning of the week and use it to create pasta salads. Mix the pasta with chopped vegetables, protein like chicken or beans and a gluten-free dressing.
Bento Box Lunches: Bento boxes are a fun way to pack a variety of foods in one meal. Include gluten-free crackers, cheese, sliced fruits, vegetables, and a protein source like hard-boiled eggs or grilled chicken. Bento boxes allow for creativity and variety, ensuring your child doesn’t get bored with their lunches.
Rice and Veggie Bowls: Cook a batch of rice and pair it with sautéed vegetables and a protein of choice. Top with gluten-free soy sauce or a Miso dressing. These bowls are filling and can be eaten hot or cold, making them a versatile lunch option.

Gluten-Free Dinners for Busy School Nights

Dinner can be the most challenging meal to prepare during the school week, especially if your evenings are filled with homework, sports, and other activities. Here are some easy gluten-free dinner ideas that will keep your family satisfied without spending hours in the kitchen:

Stir-Fries: Stir-fries are quick to prepare and can be customized to suit your family’s preferences. Use gluten-free soy sauce and serve the stir-fry over rice or gluten-free noodles.
Sheet Pan Dinners: Sheet pan dinners are a time-saver, as everything cooks on one pan, minimizing cleanup. Roast chicken or fish alongside your favorite vegetables. Add some gluten-free bread on the side, and you have a complete meal.
Taco Night: Tacos are always a hit with kids. Use gluten-free corn tortillas and offer a variety of fillings such as seasoned ground beef, chicken, or beans. Top with lettuce, cheese, and salsa for a fun and easy dinner.
Gluten-Free Baked Pasta: Many stores now offer gluten-free pastas. Our personal favorite is Jovial. Let your kids choose the kind of pasta they’d like that week, such as a marinara or a pesto. If your child hasn’t gotten the taste for either of these, add butter and pecorino cheese and let them sample your meal. Continue to encourage them to try new foods and they will eventually develop a taste for the foods.

Make family dinner an enjoyable look forward to time of day. do your very best, even if you’re having a rough day to sit down with your kids and engate with them. Asking them how their day went and what their favorite part of the day was, even what didn’t go so well for them. Communicating ensures trust and relationship building with your family. Encourage your partner, husband or wife or any other adult living with you to join in the conversation. Remembering to keep it enjoyable.

Pegs has amazing recipe ideas for each day of the week in her Damn Good Gluten Free Cookbook. Plus, it shares how you can stay organized and create your shopping list with ease.

FAQs about Gluten-Free Meal Prepping and Planning

1. How can I ensure my child’s gluten-free meals are balanced and nutritious?

Ensuring that your child’s gluten-free meals are balanced and nutritious involves including a variety of food groups in each meal. Focus on whole foods like fruits, vegetables, high-quality proteins, and gluten-free grains and beneficial fats. Healthy fats, like those found in avocados, nuts, and seeds, olive oil, avocado or coconut oils are good cooking choices. To further support your child’s nutrition, consider consulting with a coach who specializes in gluten-free diets. Pegs offers a complementary holistic health coaching consult call. Reach out and schedule your complementary 20-minute zoom today.

2. What are some easy gluten-free dinner options for busy weeknights?

Some easy gluten-free dinner options include, one pots: baked pasta, taco pie, spaghetti squash casserole, stir-fries with wheat free tamari/soy sauce or Peg’s Teriyaki Sauce, sheet pan dinners with roasted meats and vegetables, and gluten-free taco nights using corn tortillas. These meals are quick to prepare and can be customized to your family’s preferences. All are found either on our blog or in Damn Good Gluten Free cookbook.

3. How can I ensure my child stays safe while traveling and eating gluten-free?

When traveling, research before you go away for best gluten-free dining options at your destination, learn key phrases related to gluten-free eating in the local language, and always pack gluten-free snacks. Especially on airplanes, trains and long road trips. Preparation is key to ensuring your child stays safe and enjoys their meals while traveling.

With these tips and ideas, you can make back-to-school season stress-free and delicious for your gluten-free kids and young adults in your family. By planning ahead and involving your children in the process, you’ll create meals they’ll love while ensuring they get the nutrition they need to thrive.

After rasing 4 very active daughters and all being diagnosed gluten free in their early teens, Pegs found by using her KIND method, communicating with her kids nightly at the dinner table and at their Sunday family meetings, it helped both her family and her very full weekly schedule to have more balance, allow for fun in her busy day and enjoy the week and her family more!

If you’d like to reach out to Pegs, please reply to this email. She is excited to help YOU find the joy in making life delicious every day, just like she did for herself and her family