3 Homemade Ready Meal Recipes for Weekly Meal Prep (gluten free, low FODMAP)

When it comes to gluten free or low FODMAP, the phrase ‘ready meals’ is rarely one that follows. That’s why I’ve made 3 homemade ready meal recipes for weekly meal prep – sweet and sour chicken, chicken Katsu curry and tomato and spinach pasta!

There’s actually been a few new gluten free ready meals in supermarkets recently but guess what? Onion and garlic – everywhere. Plus, they can be pretty costly too. So here’s my 3 homemade ready meal recipes for weekly meal prep…

3 Homemade Ready Meals For Weekly Meal Prep (gluten free, low FODMAP)

Now, the whole deal with meal prep is that it’s supposed to be a fast and convenient way to batch cook meals for the rest of the week – which it is.

But cooking one huge pot of food and portioning it out so that you eat the same thing every day of the week just isn’t my thing. That actually sounds like a punishment!

That’s why I thought I’d create 3 totally different homemade ready meal recipes – all served with chicken – to keep you happy every day of the week.

3 Homemade Ready Meals For Weekly Meal Prep (gluten free, low FODMAP)

But doesn’t making three separate meals at once sound like a lot of effort and washing up?

(wow, you’re starting to sound a lot like me if you were nodding along to that sentence)

Well actually, all of these recipes can be cooked in a single wok or large saucepan, so you only have to wash up the pan inbetween each recipe. Plus, when you think about it, you’re just making three sauces, adding meat and that’s it.

Aha, I’ve convinced you haven’t I! Well then, I’d better get on with sharing my 3 homemade ready meal recipes for weekly meal prep. Just make sure you cut your chicken as thin as possible – it cooks a hell of a lot quicker!

1. Sweet and Sour Chicken (serve with rice)

Who doesn’t love sweet and sour chicken? I’ve got a really authentic gluten free sweet and sour recipe over here, but that involves battering your chicken so that you get a reeeeally awesome ‘fakeaway’ experience.

Trust me, it’s worth doing, but maybe not so easy to whip up in a hurry.

So I basically stole the sauce from that recipe, threw in chopped chicken breast and hey presto – a gluten free and low FODMAP ready meal that tastes 100% better than most ready meals.

Here’s how to make my homemade gluten free and low FODMAP sweet and sour chicken recipe…

3 Homemade Ready Meals For Weekly Meal Prep (gluten free, low FODMAP)

Homemade Gluten Free Sweet and Sour Chicken Ready Meal
Serves 3
My sweet and sour chicken makes the perfect ready meal, and it's low FODMAP and gluten free too! You can keep this for up to 5 days in the fridge or up to a month in the freezer.
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Ingredients
  1. * 2 finely sliced chicken breasts
  2. * 135ml ketchup (use low FODMAP ketchup if needed, we use FODY Foods Ketchup)
  3. * 60ml white rice vinegar
  4. * 2 pineapple rings (chopped into small segments)
  5. * 110ml pineapple juice
  6. * 2.5 tbsp sugar
  7. * 1/2 green pepper (chopped into squares)
  8. * 1 tbsp corn flour blended with 2 tbsp of water
  9. * garlic-infused olive oil
  10. * fresh chives
Instructions
  1. 1) Start by frying your chopped green pepper in a little garlic-infused olive oil until slightly browned.
  2. 2) In a bowl, combine the low FODMAP ketchup, white rice vinegar, sugar and pineapple juice. Add this mix into the hot wok with the peppers and bring to the boil over a high heat.
  3. 3) Now add the corn flour mixture, stir and add the pineapple chunks. Add in your chopped chicken breast. Finish by chopping fresh chives on top.
  4. 4) Allow to cool and place into lunch boxes to enjoy during the week. Simply microwave until piping hot and serve with rice. Enjoy!
Notes
  1. A quarter of this meal would be a safe low FODMAP serving size on the restriction phase of the low FODMAP diet.
Gluten Free Cuppa Tea | Food blog based in London, UK. Low FODMAP. Dairy free Recipes.. https://glutenfreecuppatea.co.uk/
3 Homemade Ready Meals For Weekly Meal Prep (gluten free, low FODMAP)

2. Chicken Katsu Curry (serve with rice)

Again, I just shamelessly stole this Katsu sauce recipe from my all-singing, all-dancing gluten free Katsu curry recipe which again, involves breadcrumbing chicken and frying it.

But we haven’t got time for that!

(well, if you do, you can also meal prep that recipe just as easily)

By creating the sauce and bunging in some more chopped chicken breast, you end up with the easiest Katsu chicken curry on planet Earth.

Then, during the week, all you have to do is cook some rice! If you’re low FODMAP and need a loFO curry powder, check out my recipe here.

3 Homemade Ready Meals For Weekly Meal Prep (gluten free, low FODMAP)

Homemade Gluten Free Katsu Chicken Curry Ready Meal
Serves 3
My Katsu chicken curry makes the perfect ready meal, and it's low FODMAP and gluten free too! You can keep this for up to 5 days in the fridge or up to a month in the freezer.
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Ingredients
  1. * 2 finely sliced chicken breasts
  2. * Garlic infused olive oil
  3. * 2 medium carrots (sliced, peeled or spiralised)
  4. * 2 tablespoons gluten free plain flour
  5. * 4 teaspoons mild curry powder (if you're low FODMAP, see my curry powder link above this recipe)
  6. * 600ml chicken stock (ensure your stock is low FODMAP if needed)
  7. * 4 teaspoons gluten free soy sauce
  8. * 2 bay leaves
  9. * 1 teaspoon garam masala (ensure low FODMAP if needed)
  10. * fresh chives
Instructions
  1. 1) Heat a little garlic infused olive oil in a wok.
  2. 2) Add your carrots (chopped however you wish) and fry over a low to medium heat until slightly softened.
  3. 3) Add and stir in the gluten free plain flour, curry powder and cook for 1 minute.
  4. 4) Gradually stir in the chicken stock until combined.
  5. 5) Add the gluten free soy sauce and bay leaves. Slowly bring to the boil.
  6. 6) Turn down the heat and simmer for 20 minutes or until the sauce has thickened but is still of pouring consistency. (Basically, the consistency you want your sauce to be!)
  7. 7) Stir in the garam masala and add in your chopped chicken breasts.
  8. 8) Take off the heat and remove the bay leaves.
  9. 9) Allow to cool and place into lunch boxes to enjoy during the week. Simply microwave until piping hot and serve with rice. Enjoy!
Gluten Free Cuppa Tea | Food blog based in London, UK. Low FODMAP. Dairy free Recipes.. https://glutenfreecuppatea.co.uk/
3 Homemade Ready Meals For Weekly Meal Prep (gluten free, low FODMAP)

3. Tomato and Spinach Chicken (serve with gluten free pasta)

Ok, this one I didn’t steal from my another old recipe post – I made this especially for this post. Hooray for original content! It’s quite possibly the BEST tomato pasta sauce you’ll ever taste.

I went on a cooking class recently to learn about Italian cooking and picked up some amazing tips about how to make a really authentic pasta sauce.

Instead of boring you with all the details, I’ll just leave you with my tomato and spinach pasta sauce which goes so well with chicken. You can also serve this up tuna too, it tastes amazing!

Here’s how to make it…

3 Homemade Ready Meals For Weekly Meal Prep (gluten free, low FODMAP)

Homemade Gluten Free Tomato, Spinach and Chicken Ready Meal
Serves 3
My tomato, spinach and chicken pasta sauce makes the perfect ready meal, and it's low FODMAP and gluten free too! You can keep this for up to 5 days in the fridge or up to a month in the freezer.
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Ingredients
  1. * 2 finely sliced chicken breasts
  2. * 300g chopped tomatoes
  3. * 30ml garlic-infused olive oil
  4. * handful of spinach
  5. * 2 tsp mixed herbs or herbs de provence
  6. * 1 tbsp basil paste/puree
  7. * 1/4 tsp salt
  8. * pinch of black pepper
Instructions
  1. 1) Heat up a 30ml of garlic-infused olive oil in a wok or large saucepan. Add in your finely chopped chicken breast and fry until sealed.
  2. 2) Add in your chopped tomatoes.
  3. 3) Add in your mixed herbs, basil puree, salt, pepper and mix thoroughly.
  4. 4) Add in your spinach and allow to wilt, then mix.
  5. 5) Allow to cool and place into lunch boxes to enjoy during the week. Simply microwave until piping hot and serve with rice. Enjoy!
Notes
  1. A third of this meal would be a safe low FODMAP serving size on the restriction phase of the low FODMAP diet.
Gluten Free Cuppa Tea | Food blog based in London, UK. Low FODMAP. Dairy free Recipes.. https://glutenfreecuppatea.co.uk/
Thanks for reading how to make my 3 homemade ready meals for weekly meal prep! If you make them, I’d love to see how they turn out. So absolutely make sure that you send me a pic using my social media links below…

Any questions about the recipe? Please do let me know by leaving a comment below or on Facebook / Twitter / Instagram!

Thanks for reading,

Becky xxx

Oh and don’t forget to pin this for later!

3 Homemade Ready Meals For Weekly Meal Prep (gluten free, low FODMAP)

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