Gluten free meal plan that flags hidden gluten
Cutting out bread and pasta is the easy part of going gluten free. The hard part is soy sauce, stock cubes, oats and sauces where gluten hides. This prompt has your todo.is agent build a week around naturally gluten-free foods, flag every ingredient you need to check on the label and give you a list you can shop with confidence.
The prompt
- Create a 7-day gluten free meal plan for [WHO] with breakfast, lunch, dinner and a snack. Reason: [REASON]. Build meals mostly from naturally gluten-free foods (rice, potatoes, corn, quinoa, buckwheat, meat, fish, eggs, dairy, legumes, fruit, vegetables). For every ingredient that often contains hidden gluten (soy sauce, stock, sauces, oats, sausages, spice mixes), mark it and say what to buy instead, like tamari or oats labeled gluten free. We also avoid [OTHER FOODS TO AVOID]. Give me an Excel file with the plan, recipes and a grocery list, plus a short cross-contamination checklist for my kitchen. Email it to me.
What to change
- [WHO]: E.g. "me", or "our family of 4, one child is celiac".
- [REASON]: E.g. "celiac disease" (strict, no cross-contamination) or "gluten sensitivity".
- [OTHER FOODS TO AVOID]: Other allergies or dislikes, e.g. "lactose", or "nothing".
Example result
- Gluten free week: 1 adult, celiac disease
- Strict: no gluten, no cross-contamination · always check labels
- Monday
- • Breakfast: Gluten-free certified oats with milk, apple and cinnamon (check: oats labeled gluten free)
- • Lunch: Baked potato with tuna, sweetcorn and a green salad
- • Snack: Rice cakes with peanut butter
- • Dinner: Chicken and vegetable stir-fry with rice noodles and tamari instead of soy sauce
- Tuesday
- • Breakfast: Greek yogurt with berries and mixed seeds
- • Lunch: Quinoa salad with roasted peppers, chickpeas and feta
- • Snack: Banana and a handful of almonds
- • Dinner: Salmon, roast potatoes and green beans
- Wednesday
- • Breakfast: Eggs scrambled with spinach on gluten-free toast
- • Lunch: Leftover salmon and potato salad
- • Snack: Hummus with carrot and cucumber sticks
- • Dinner: Beef chili with rice (check: stock cube and chili spice mix)
- Thursday to Sunday
- • Corn tortilla tacos, risotto with peas and Parmesan (check: stock), buckwheat pancakes, roast chicken with gluten-free gravy, Thai green curry with rice (check: curry paste)
- Hidden gluten to check on labels
- • Soy sauce: usually made with wheat; buy tamari labeled gluten free
- • Stock cubes and gravy granules: many contain wheat
- • Oats: often contaminated; buy oats labeled gluten free (some celiacs react to oats anyway)
- • Sausages and burgers: often contain rusk or breadcrumbs
- • Spice mixes, curry pastes, salad dressings
- • Beer and malt vinegar: made from barley
- • Couscous, bulgur, spelt, semolina: all wheat, avoid
- Kitchen checklist for celiac disease
- • A separate toaster, or toaster bags
- • Separate butter, jam and spreads, so no crumbs
- • Clean boards, colanders and pans before cooking gluten-free food
- • Cook gluten-free pasta in fresh water, not the same pot
- • Look for a certified gluten-free logo when eating packaged foods
- Grocery list (excerpt)
- • Rice, rice noodles, quinoa, buckwheat flour, corn tortillas, potatoes
- • Gluten-free oats, gluten-free bread, tamari, gluten-free stock cubes
How to do it with todo.is
- Copy the prompt, then add who it's for, why you avoid gluten and any other allergies.
- Paste it on the Today screen in todo.is or send it to your agent on WhatsApp.
- You get an Excel file with the week, recipes, a grocery list with label warnings and a kitchen checklist.
- Ask your agent to check a specific product: send a photo of the label and ask if it's gluten free.
Tips for a better result
- Base most meals on foods that are gluten free by nature. Specialty gluten-free products are pricier and often less filling.
- Send your agent a photo of an ingredient label and it will read it and point out wheat, barley, rye or malt.
- For celiac disease, 'may contain' warnings and shared fryers matter. Say "strict" in the prompt.
- Ask your agent to find gluten-free restaurants near you, with links to their menus.
gluten free meal plan: FAQ
- What foods are naturally gluten free? Rice, potatoes, corn, quinoa, buckwheat, millet, meat, fish, eggs, most dairy, beans, lentils, nuts, fruit and vegetables are naturally gluten free when not processed with gluten.
- Are oats gluten free? Oats don't contain gluten themselves but are often contaminated with wheat. Buy oats labeled gluten free; some people with celiac disease still react to oats, so ask your doctor.
- Should I go gluten free before a celiac test? No. Celiac tests usually need you to be eating gluten to be accurate. Speak to your doctor before cutting out gluten.
- Can the agent check if a product is gluten free? It can read a label photo or the product page and point out gluten ingredients. Always confirm on the package, since recipes and labels change.
JavaScript is required to use the todo.is app.