When cooking meals ahead of time for busy families who can’t have gluten or dairy, here are some simple ideas that work great:

1. Protein-Packed Bowls:

   • What to Use: Quinoa, grilled chicken or chickpeas, various veggies (like bell peppers and spinach), and a gluten-free dressing.
   • Why It’s Good: Quinoa is a great source of protein, giving you 8 grams for every cup.

2. Zucchini Noodles:

   • What to Do: Instead of regular pasta, use spiralized zucchini and mix it with a homemade tomato sauce or nut-based pesto.
   • Why It’s Good: Zucchini noodles are low in carbs and calories. A medium zucchini has only about 20 calories!

3. Stuffed Peppers:

   • What to Use: Fill bell peppers with brown rice, black beans, corn, and your favorite spices.
   • Why It’s Good: One medium bell pepper gives you 150% of the Vitamin C you need in a day!

4. Sheet Pan Dinners:

   • What to Do: Roast chicken thighs, sweet potatoes, and broccoli all on the same pan.
   • Why It’s Good: A single sheet pan can feed a family of 4 with very little cleanup afterward.

Using these meal prep ideas can help families save time and still enjoy healthy meals that are free from gluten and dairy.