Gluten-free, low-sugar meal prep: a chef's sample week

Eating gluten-free, cutting sugar or watching carbohydrates is far easier when someone else does the planning and the cooking. With weekly meal prep, every dish is made for your diet from the start, so there is nothing to check, swap or second-guess. Here is a sample week.

How we cook gluten-free

We build gluten-free menus from naturally gluten-free foods, such as meat, fish, eggs, vegetables, rice, potatoes and quinoa, rather than relying on substitutes. We check labels for hidden gluten in sauces, spice blends and broths, and for celiac clients we cook those dishes first with cleaned equipment. A home kitchen is not a certified gluten-free facility, so tell us how sensitive you are and we will plan accordingly.

How we cook low-sugar and carbohydrate-conscious

We skip added sugar, build each plate around protein and vegetables, and choose whole-food carbohydrates in sensible portions. If your doctor or dietitian has given you a specific carbohydrate target, share it and we will plan to it.

A sample week

• Breakfasts: vegetable and cheese egg bake; chia pudding with coconut milk and berries; smoked salmon with avocado and cucumber; Greek yogurt with walnuts and cinnamon.
• Lunches: grilled chicken and avocado salad; lettuce-wrap turkey burgers; shrimp and vegetable stir-fry over cauliflower rice; roasted vegetable and quinoa bowl with tahini.
• Dinners: blackened grouper with sautéed greens and roasted sweet potato; herb-crusted chicken with roasted broccoli and mashed cauliflower; steak with chimichurri and grilled asparagus; salmon with lemon-dill sauce and green beans; turkey-stuffed peppers.
• Snacks: almonds, cheese and cucumber, hard-boiled eggs, vegetables with guacamole, berries.

What it costs

Weekly meal prep is $728 a week for the chef, plus $21 per person per day for food, with a two-person minimum. See weekly meal prep and how we cook for special diets and allergies.

We are chefs, not doctors or dietitians. This menu is general information, not medical advice, and it is not a treatment for diabetes, celiac disease or any other condition. Please follow the guidance of your own health care providers, and share it with us so we can cook to it.