Whether it's packed lunches, grab-and-run snacks, or quick meals out, folks following a grain-free diet often find themselves caught in a sea of grainy limitations. So, I've compiled a list of favorite, easy grain free meals on the go and grouped them by occasion…
Easy Grain Free Packed Lunches
When you know you will be eating lunch out of the house, the easiest way to avoid grains is to just BYO. Packed lunches are much easier with a bit of planning. It's a good idea to stock up with the right gear too – a soup thermos, metal or glass containers for storing your food, and an insulated lunch bag. Here are some ideas for packing an easy grain free meal.
- Soup, stew, or leftover casseroles (Heat at home and put in your soup thermos.)
- Mini-fritattas and a piece of fruit
- Leftover roast chicken with cheese, avocado, and sauerkraut
- Baby spinach with leftover sliced steak, avocado, tomato, and horseradish dressing
- Green salad with leftover shredded chicken, goat cheese, and dried cherries
- Cob Salad (Lettuce, eggs, bacon, turkey, blue cheese dressing – pictured in jars below.)
- Meatballs with a side of homemade ketchup and slices of cheese and/or veggies
- Quiche with cauliflower crust and a side of grapes
- Yogurt with berries and sliced almonds (Not eating dairy? Try making your own coconut milk yogurt!)
- Hummus and cucumber rolled in slices of turkey
- Any of the snacks in the next section, combined to make a meal (ex. hardboiled eggs, bacon, and a grain free muffin)
Easy Grain Free Snacks
I live in a driving city, and as such it is handy to have snacks that I can grab when running out the door on my way to X, Y, or Z. Make a big batch of most of these snacks on the weekend, and have them ready to go in individual containers in the fridge.
- Hardboiled eggs
- Pumpkin bread with almond flour (chocolate chips optional)
- Raw, grass fed cheese with crisp apple slices
- Bacon (cook ahead of time – I promise, it's good cold too!)
- A spoonful of cashew butter with a square of dark chocolate
- Seaweed snacks topped with avocado and/or cream cheese
- Blend and go smoothies
- Jerky (beef, salmon, bison, turkey, etc…)
- Grain free cookies or muffins made with nut or coconut flours
- Homemade larabars or a bag of dried fruit and nuts
- Guacamole with carrots, cucumbers or peppers
Easy Grain Free Lunch at Restaurants
When it comes to restaurants, I am a picky customer. I don't want meat/poultry/eggs that isn't pasture-raised. I don't want milk unless from grass fed cows. I don't eat fake stuff. And now, add to the list, I don't eat grains?!?
Great, I've become that person. Luckily with a bit of creative thinking, there are still grain free options when you're caught in the outside world without your own arsenal of food.
- Soup (Many restaurants have soup made from scratch, and many are grain free, though less are dairy free.)
- Chipotle restaurant salads (At this fast food chain, pork is properly raised and most of their dairy comes from grass fed cows!)
- Sashimi and a seaweed salad (Here in LA, sushi's on nearly every corner.)
- Grilled fish with a side of steamed veggies.
- Salads (Ask for olive oil and lemon to dress it if you don't trust the dressing to be free of soy oil and other junk.)
- Sandwich fillings (Ask for extra lettuce leaves to use as a wrap if you don't want to eat with a fork.)
- Guacamole (No veggies to dip? Who says you can't eat guac off a spoon?)
- Thai food has lots of fresh fish, veggies, and coconut milk – My favorite – Salmon and veggies with green curry
- Oysters, mussels, clams, ceviche. (If you love seafood, this is a grain free option that's super nutrient dense too!)
What have we missed?
What are you favorite, easy grain free meals on the go?