Each week, to help our readers with their meal planning,  we invite an FBC member to put together a weekly menu plan based on recipes from their blog that includes a week’s worth of dinners from Sunday to Saturday. We include a printable shopping list so you can get everything you need and be ready to cook. And you’ll get introduced to some new recipes and meet some great new Canadian food blogs!


The FBC Weekly Menu Plan with Kitchen Frau

Since converting to a gluten-free diet several years ago due to health reasons, our family has never eaten better. We’ve rediscovered the wonderful flavours of fresh fruits, vegetables and herbs. My cooking has become more mindful and flavour-intense. Gluten-free cooking is really much simpler than it sounds, and the following recipes are favourites of ours that naturally don’t contain gluten. They include a variety of meats, a slow-cooker meal, a vegetarian meal, and a great menu for casual entertaining on the weekend. Try it out for a week, and see how you feel. You might just discover a whole new way to feel, and to cook.


The FBC Weekly Menu Plan with Kitchen Frau

Grilled Chicken with Romesco SauceJuicy Grilled Mushrooms

It’s summer, so fire up the grill for this easy outdoor meal. Grill some juicy mushrooms and zucchini alongside your chicken breasts and serve with steamed new potatoes to dollop with the zesty Romesco sauce. The extra sauce will be great, for sandwiches or dipping, on your weekday lunches. (Save any extra chicken to add to Tuesday’s salad rolls.) And since it’s Sunday, why not end with a light and luscious dessert with fruits from the farmer’s market? Ruby Red Fruit Salad with Pomegranate Glaze


The FBC Weekly Menu Plan with Kitchen Frau

Shipwreck Casserole

Start your busy weekday off with the ease of coming home to the delicious aroma of dinner in the slowcooker. Prepare the ingredients on Sunday night so you can pop them in the slowcooker Monday morning without fuss. Serve this one-dish meal with a dollop of ketchup (I won’t tell) and this easy, food processor Red Cabbage Slaw for some added crunch.


The FBC Weekly Menu Plan with Kitchen Frau

Spinach and Salmon Salad Rolls

If you’ve never worked with rice paper wraps, you will be delighted with how easy it is. Turn any bits of protein or veggies into delicious hand-held wraps. Make this simple dipping sauce to add a burst of savoury flavour. Saute, grill,or bake a piece of salmon to make these rolls, or in a pinch, use good quality canned salmon (make a few with leftover chicken from Sunday’s dinner, too). Roll a few extras to pack in tomorrow’s lunch.


The FBC Weekly Menu Plan with Kitchen Frau

Butter Chicken with Scented Basmati RiceHow to Cut up a Mango

RELATED:  The FBC Weekly Menu Plan With Things I Make For Dinner

In a little over half an hour, you can have this comforting and intensely flavourful dish on the table. It’s much easier to make than you think. Serve with a side of sauteed spinach or steamed broccoli for a colourful meal the whole family will love. Slice a juicy fresh mango for dessert.


The FBC Weekly Menu Plan with Kitchen Frau

Creamy Pasta with Garlic, Asparagus and Beef

Dinner in 10 minutes? Yes, you can. This is the perfect quick and easy meal to serve on those nights when you have a hungry crew to feed in between rushing around to evening activities. It uses deli roast beef slices and any green vegetable you have on hand. Make up a batch of our family’s favourite Apple Cider Vinaigrette to serve over a salad of mixed greens on the side.


The FBC Weekly Menu Plan with Kitchen Frau

Lentil Rice Bowl

Tonight’s vegetarian meal is perfect to arrange in big bowls, get a glass of wine, and eat while cozying up on the couch after a busy week. The hearty lentils and rice are topped with cranberries and candied spiced pecans, then drizzled with a knock-your-socks-off tahini & miso dressing. It’s time to unwind and celebrate the start of the weekend.


The FBC Weekly Menu Plan with Kitchen Frau

Fresh and Crispy Fish TacosGrilled Corn with Chipotle CreamBlueberry SangriaWatermelon-Lime Ice (with a Tequila Option)

It’s Saturday Night – why not have friends over for dinner out on the deck? Start with a refreshing Blueberry Sangria, throw some corn cobs on the grill, and let guests help themselves to all the fixings for summery Fish Tacos. Round off this festive tropical meal with glasses of slushy Watermelon-Lime Ice for dessert.


Don’t forget to grab your downloadable shopping list (FBC Meal Plan - Kitchen Frau) that includes all your pantry staples as well as fresh foods and the more unique ingredients!


Want some great tips to help you plan your own weekly menus? Check out our helpful tips in Meal Planning 101.  And for menu planning inspiration, browse our entire meal plan archives.

Margaret Bose-Johnson writes the gluten-free food blog “Kitchen Frau”. She lives on an acreage west of Edmonton, Alberta, so her stories and recipes are peppered with gardening and country-living anecdotes. You can follow her on Facebook, Pinterest, Twitter, and Instagram.

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One Comment


Thank you for this amazing week of recipes! They look so yummy and I can not wait to try them! It is hard to find gluten-free recipes that don’t sacrifice the flavour ! Keep up the great work, I am hooked and can not wait to read more 🙂

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