Gluten free, low carb and high protein meal planning ideas for lunch and dinner

As a dietitian, I create a lot of personalized meal plans for clients. I thought I would share this most recent one that includes products from Trader Joe's and Costco. Most of these meals are quick and easy! Perfect for busy weeknights. Check it out!

Lunch Ideas 

Avocado toast 

2 slices of Carbonaut GF bread, 1 avocado mashed with 2 fried or sliced hard boiled eggs on top, season with everything bagel seasoning. Serve with sliced cucumbers or other low carb veggie option (see table at the end of the meal plan for more ideas)

Loaded burrito

La Tortilla cauliflower tortilla filled with shredded lettuce, shredded cheese, cubed or shredded chicken breast (6 ounce), salsa and guacamole or ½  avocado

Pizza roll ups 

La Tortilla cauliflower tortilla with marinara sauce (look for lowest sugar), shredded mozzarella and turkey pepperoni. Roll up and air fry or bake for 3-4 minutes. Serve with sliced cucumbers or chopped bell peppers or small side salad. 

Riced cauliflower bowl 

Trader Joe’s riced cauliflower bowl (whole thing). Add 1 scrambled egg or 1 serving of edamame for extra protein. Serve with side salad or other low carb veggie option. 

Tex Mex turkey burger 

Trader Joe turkey burger with shredded cheese, guacamole and salsa on Carbonaut bread with 1 serving Caesar salad kit or other serving of salad kit of your choice 

Dinner Ideas 

Loaded spaghetti squash bowl

Mama Mancini’s chicken meatballs served in roasted spaghetti squash. Top with parmesan cheese. Serve with sauteed kale or ½ caesar salad kit. 

Beef birria tacos 

Trader Joe’s shredded beef birria on corn or low carb GF tortillas (2). Top with TJ’s coleslaw and guacamole. For lower carb, serve in romaine lettuce cups. Can also have TJs coleslaw on the side as a salad. 

Chicken sausage and peppers/onions

Trader Joe’s chicken sausage (2) with sliced, sauteed bell peppers and onions. Serve with roasted smashed broccoli. 

Roasted vegetable pizza (Costco)

¼ of pizza is a serving. Add chopped chicken sausage or chicken breast for more protein. Serve with a side salad kit or grilled asparagus. 

Mini Bell Pepper Nachos 

Recipe here. 

Serve with Trader Joe’s Mexican style cauliflower rice. Can also make a cauliflower rice taco bowl and top with ground turkey. Serve with guacamole, salsa and shredded cheese.