What I eat in a week (gluten & dairy free)

Today I thought I’d so something a little different, to give you more of an insight into my weekly food shop and the gluten and dairy free meals that I make. For a while now I have posted a weekly photo on my Instagram feed of each weeks food shop with my meal ideas for the week and lots of people seem to find it useful, so I thought why not turn it into a ‘what I eat in a week’ blog with my meal plan, shopping list and recipes, so if you are interested, keep reading!

This week I shopped at Tesco, I find that Tesco is one of my favourite supermarkets for gluten and dairy free finds, without being overly expensive compared to other places like Sainsbury’s and Waitrose. I always write a food shop list before I go to the supermarket, otherwise I end up picking up absolutely everything in the shop! I like to plan out the evening meals we are going to have and also pick up a few bits and bobs for breakfasts and lunches.

Here were my meal ideas for the week.


-Overnight oats with berries (For the week)

-Crumpets (For the weekend)


-Tuna and sweetcorn bagels or sandwich thins

-Tuna salad

-Bacon, avocado, eggs (for the weekend)


-Salmon with honey, ginger, lemongrass & GF soya sauce with vegetables & new potatoes

-BBQ Chicken and sweet potato boats with salad & lime wedges

-Thai green curry with rice and prawn crackers

-Turkey meat balls with a red pepper sauce and gluten free tagliatelle

-Cod wrapped in prosciutto with new potatoes & vegetables

-Chicken wrapped in prosciutto with roast potatoes and vegetables

Here’s everything I needed for my food shop:

Note: This meal plan is made for 2 people but can be adapted for more or less. You will also find  that you may already have a lot of the ‘cupboard’ foods so will not need to buy more.


-1 pack of frozen salmon (I find buying frozen fish cheaper and it lasts longer)

-1 pack of frozen cod

-6 chicken breasts

-500g lean turkey mince

-1 pack prosciutto

-1 pack bacon


-Dairy free cheese (Violife)

-Dairy free yoghurt (Alpro plain)

-Dairy free butter (Pure)

Fruit & Veg

-Vine tomatoes

-1 pack new potatoes

-3 lemons

-3 limes


-3 x red peppers



-Green beans

-4 sweet potatoes

-1 large pack white potatoes

-1 onion



-Chestnut mushrooms

-Spring onions

-Peas (I buy frozen)

-Salad bag



-Raspberries (I buy frozen)


-Squeezy ginger

-Lemongrass paste

-GF soya or tamari sauce


-2 cans chopped tomatoes

-1 sachet of tomato & coriander rice (I buy Tilda)

-2 cans sweet corn

-Thai green curry paste

-Tin of coconut milk

-Prawn crackers

-Gluten free snack bars


-Almond milk

-Extra virgin olive oil

-Gluten free BBQ sauce (I used Dr Wills)

-Gluten free crumpets

My week in evening meals:

Monday: Salmon marinated in GF soya sauce, ginger, lemon grass, chili flakes and honey. Served with vegetables and new potatoes.

You will need:

-2 Salmon fillets

-2 tbsp GF soya sauce

-1 tbsp honey (I used Sarah’s zesty honey with ginger)

-1 tsp Squeezy ginger puree

-1 tsp lemongrass paste

-1/4 tsp chilli flakes


-Black pepper

-1/2 pack green beans

-1/2 pack chanteney carrots

-1 red pepper (chopped)

-1/2 pack vine tomatoes

-New potatoes


-Extra virgin olive oil

-DF butter


  1. Pre heat your oven to 180 degrees Celsius and place a large piece of foil over a baking tray.
  2. Mix together your soya sauce, honey, ginger, lemongrass, chilli, salt and pepper into a marinade and coat your salmon.
  3. Place your coated salmon in the foil and add your vegetables. Drizzle over your extra virgin olive oil (or any oil of your choice) and some coriander.
  4. Fold over the foil and cook in the oven for half an hour. Whilst this is in the oven, cook your new potatoes.
  5. Serve your salmon and vegetables with your new potatoes.


Tuesday: BBQ Chicken sweet potato ‘boats’ with salad and lime wedges

You will need:

-4 small or 2 large sweet potatoes

-2 chicken breasts

-2 tbsp gluten free BBQ sauce (I used Dr Wills)

-4 spring onions, chopped into small pieces

-1 tin sweet corn

-Handful of coriander


-Black Pepper

-Dairy free cheese (I used Violife)


-Lime wedges


  1. Wash your sweet potatoes and prick with a fork. Cook in the oven for 1 hour.
  2. Whilst the sweet potatoes are cooking, marinate your chicken in the BBQ sauce and place in the fridge for an hour.
  3. Take the sweet potatoes out the oven and leave to cool whilst you cook the chicken (for around 25-30 minutes).
  4. Cut the sweet potatoes in half and scoop out the middle leaving the shells.
  5. Mash the sweet potato and add in your sweet corn, coriander, spring onion, salt, pepper and chopped chicken. Mix well.
  6. Add the mash mixture back into your sweet potato shells and top with dairy free cheese.
  7. Cook for 30 minutes and serve with salad, extra coriander and lime wedges.


Wednesday: Thai green chicken and mushroom curry with rice, lime wedges and prawn crackers

You will need:

-2 large or 3 small chicken breasts

-5 large chestnut mushrooms

-4 tbsp Thai green curry paste

-1 can light coconut milk

-1 tsp crushed garlic

-1 tsp soya sauce

-5 spring onions

-Extra virgin olive oil

-1 green pepper

-A large handful of coriander


-Black pepper

-1 lime

-White rice

-Prawn crackers


  1. Add a splash of extra virgin olive oil to a large saucepan and fry 1 tsp chopped garlic.
  2. Add your that green curry paste, soya sauce and chicken to the pan and fry for around 5 minutes.
  3. Pour in your coconut milk and bring to the boil. Add in your spring onions, mushrooms, green pepper, salt, black pepper and 1/2 the coriander.
  4. Allow to simmer for around 20 minutes or until the chicken is cooked and the sauce has thickened.
  5. Serve with white rice, lime wedges, prawn crackers and top with extra coriander.


Thursday: Chicken wrapped in prosciutto with roast potatoes and vegetables

You will need:

-2 chicken breasts

-4 slices of prosciutto

-4 potatoes

-Fresh rosemary

-Gluten free flour

-Extra virgin olive oil



-Chanteney carrots




-Green beans


  1. Peel and chop your potatoes and par boil for around 7 minutes.
  2. Drain your potatoes and give them a shake in the colander (This is what gives them the crispy edge).
  3. Add them to a baking tray and pour over some extra virgin olive oil and around 1 tbsp of gluten free flour. Rub the flour and oil into the potatoes and add fresh rosemary, salt and black pepper.
  4. Cook for around 50 minutes.
  5. Whist the potatoes are cooking, wrap your chicken breasts in prosciutto and cook with some vine tomatoes for around 25 minutes.
  6. Cook your vegetables for around 5 minutes and serve all together.


Friday: Cod wrapped in prosciutto with new potatoes and vegetables

You will need: 

-2 pieces of cod

-4 slices of prosciutto

-1/2 a pack of new potatoes

-1 lemon

-Handful of tomatoes

-Fresh coriander


-Black Pepper


-Baby corn



  1. Bring a pan of water to the boil and add your new potatoes, cook for about 25 minutes.
  2. Wrap your cod in prosciutto and place on tin foil on a baking tray. Add tomatoes, coriander, salt, pepper, peas and the juice of half a lemon. Wrap the foil round and cook in the oven for 25 minutes.
  3. Whilst the fish is cooking, boil your vegetables for around 5 minutes.
  4. Serve together with lemon wedges.


Saturday: Turkey meat balls with a red pepper sauce and gluten free tagliatelle

You will need: 

500g lean turkey mince

2 slices of gluten free bread (made into bread crumbs)

1 egg

Gluten free tagliatelle

1 tsp thyme


Black Pepper

1 tin chopped tomatoes

60ml water

1/2 tsp chilli flakes

2 red peppers

1/2 red onion

Extra virgin olive oil

1 tsp chopped garlic


  1. In a large bowl, mix together your turkey mince, thyme, salt, black pepper, bread crumbs and egg. With your hands shape the turkey mixture into meat balls and place on a large tray. Cook in the oven for around 30 minutes.
  2. Whilst the meat balls are cooking, add some extra virgin olive oil to a saucepan and fry your onion and garlic. Add in your chopped tomatoes, water, red peppers, chilli flakes, salt and black pepper. Bring to the boil and leave to simmer for around 10 minutes.
  3. Take the mixture off the hob and add to a food processor or blender. Blend up until all of the peppers are now liquid.
  4. Place back on the hob and leave to cook on a low heat.
  5. Cook your gluten free tagliatelle for 10 minutes. Add the meat balls to the red pepper sauce and serve with dairy free cheese. I also served mine with homemade gluten and dairy free garlic bread made with the BFree baguettes, dairy free butter, garlic and herbs.


So these were all my main meals for the week, in terms of breakfasts I made gluten free overnight oats to take to work with me each day as they are so quick and easy. These can be made the night before by mixing gluten free oats, dairy free plain yoghurt, almond milk, frozen berries, chia seeds, honey or maple syrup and sultanas and leaving in the fridge to set over night. For a the weekend, I had gluten free crumpets by Genius served with bacon and maple syrup.


For lunches I had gluten free sandwich thins or wraps which I have stocked in the freezer with tuna and sweetcorn mayo. I also treated myself to one of the Mark’s and Spencer gluten free sandwiches.

So there you have it, my very first ‘What I eat in a week’ blog post. I hope this has been useful and do let me know if you’d like to see something like this again, or if you try any of the recipes.

Alice x 



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