Three Pillars Gluten-Free Meal Planning Kit

Before You Cook

The Gluten-Free Framework

Every recipe in this guide is completely free of gluten and wheat — without compromising flavour, protein, or your results.

Eating gluten-free doesn't mean eating bland, boring, or nutritionally incomplete. These 50 recipes are built around the same high-protein principles as the standard meal kit — with all gluten-containing ingredients replaced by naturally gluten-free alternatives that taste just as good or better.

Gluten-Free Swaps Used Throughout

Rice and rice-based products — white rice, brown rice, rice noodles, rice paper all replace wheat pasta and bread where needed
Corn tortillas — always gluten-free; used in tacos and wraps throughout
Tamari — gluten-free soy sauce. Used wherever soy sauce appears — same flavour, no wheat
Gluten-free oats — certified GF oats used in protein recipes only
Arrowroot or cornstarch — replaces flour as a thickener where needed
Cauliflower rice and sweet potato — lower-carb base alternatives used throughout

Cross-Contamination Note

All ingredients in this guide are naturally gluten-free or widely available in certified GF versions. If you have coeliac disease rather than a gluten sensitivity, always check product labels — particularly on tamari, oats, protein powders, and spice blends, as manufacturing cross-contamination can occur. Look for certified gluten-free labelling on these products specifically.

How to Build Your Plate

Always First

Protein

Palm-sized · 30–50g

Chicken, turkey, beef, eggs, Greek yoghurt, protein shake. Every meal anchored here.

Always Present

Vegetables

Half the plate

Any vegetable you'll eat. Volume, fibre, micronutrients — all naturally gluten-free.

As Needed

GF Carbs & Fats

Fist-sized · Goal dependent

Rice, potato, corn tortillas, sweet potato, avocado, olive oil. All naturally gluten-free.

14 Recipes · Gluten-Free

Chicken

Pollo al Ajillo — Garlic Chicken

20 min

Spanish

490

Calories

46g

Protein

7oz chicken thighs · 6 garlic cloves, sliced · 1 tbsp olive oil · 100ml dry white wine (GF — check label) · fresh parsley · salt & pepper

Heat oil in a pan over high heat. Season chicken and sear skin-side down 6 min until golden. Flip, add garlic, cook 2 min. Pour in wine, reduce heat, cover and cook 10 min. Finish with parsley. Naturally gluten-free.

Pechuga con Pimentón — Smoked Paprika Chicken

20 min

Spanish

380

Calories

48g

Protein

7oz chicken breast · 1 tbsp smoked paprika · 1 tsp cumin · 1 tbsp olive oil · 2 garlic cloves · lemon juice · salt

Mix paprika, cumin, garlic, oil, lemon into a paste. Coat chicken, rest 5 min. Cook in a hot pan or griddle 6–7 min each side. Rest 3 min before slicing. All spices naturally GF.

Pollo con Romesco — Chicken with Romesco Sauce

25 min

Spanish

455

Calories

47g

Protein

7oz chicken breast · 3 tbsp jarred roasted red peppers · 1 tbsp tomato paste · 1 tbsp almonds · 1 garlic clove · 1 tbsp sherry vinegar · 1 tbsp olive oil · smoked paprika · salt

Blend peppers, almonds, garlic, vinegar, paprika into a rough sauce. Pan-fry chicken in oil 7 min each side. Rest, slice and serve over romesco. All ingredients naturally GF — no bread in this version.

Pollo en Salsa Verde — Chicken in Green Sauce

25 min

Spanish

410

Calories

46g

Protein

7oz chicken breast · large handful flat-leaf parsley · 1 tbsp capers · 1 garlic clove · 1 tbsp olive oil · juice of ½ lemon · 1 tsp Dijon mustard (GF) · salt

Blend parsley, capers, garlic, oil, lemon, and mustard into a vibrant green sauce. Pan-fry chicken 7 min each side. Rest and slice. Spoon sauce generously over the top.

Lemon Herb Sheet Pan Chicken

25 min

420

Calories

47g

Protein

7oz chicken breast · 1 lemon, zested and juiced · 1 tbsp olive oil · 1 tsp dried oregano · 1 tsp garlic powder · salt & pepper · 200g broccoli florets

Preheat oven to 220°C. Toss chicken and broccoli with oil, lemon, oregano, garlic powder, salt on a baking sheet. Roast 20–22 min until chicken is cooked and broccoli is crispy at edges.

Honey Sriracha Chicken Bowl

20 min

490

Calories

45g

Protein

7oz chicken breast, diced · 1 tbsp sriracha · 1 tbsp honey · 1 tbsp tamari (GF soy sauce) · 1 tsp sesame oil · 150g cooked rice · cucumber & spring onion

Mix sriracha, honey, tamari, sesame oil. Cook diced chicken in a hot pan 8–10 min. Add sauce last 2 min, toss to coat. Serve over rice with cucumber and spring onion. Use tamari — not regular soy sauce.

Buffalo Chicken Lettuce Cups

15 min

325

Calories

42g

Protein

6oz cooked chicken breast, shredded · 2 tbsp hot sauce (GF — check label) · 1 tsp butter · 4 large lettuce leaves · celery sticks · 50g cottage cheese or Greek yoghurt

Warm shredded chicken with GF hot sauce and butter. Spoon into lettuce cups. Top with cottage cheese and serve with celery. Check your hot sauce label — most are GF but some contain wheat starch.

Teriyaki Chicken Rice Bowl

20 min

510

Calories

46g

Protein

7oz chicken breast, thin strips · 2 tbsp tamari · 1 tbsp honey · 1 tsp ginger · 1 garlic clove · 150g cooked rice · cucumber · avocado · sesame seeds · spring onion

Mix tamari, honey, ginger, garlic. Stir-fry chicken in a hot pan 6–7 min. Add sauce last 2 min. Build bowls with rice, cucumber, avocado. Top with chicken, seeds, spring onion. Tamari is the GF swap for soy.

Chipotle Lime Chicken Salad

15 min

380

Calories

45g

Protein

6oz cooked chicken breast, sliced · 1 tsp chipotle powder · lime juice · mixed leaves · 1 avocado, sliced · cherry tomatoes · red onion · 1 tbsp olive oil

Toss chicken with chipotle and lime. Build salad with leaves, tomatoes, avocado, and onion. Top with chicken and drizzle olive oil and more lime. All ingredients naturally GF.

Chicken & Egg Fried Rice (GF)

20 min

530

Calories

49g

Protein

5oz cooked chicken breast, diced · 2 eggs · 200g cooked rice · 2 tbsp tamari · 1 tsp sesame oil · frozen peas · spring onion · garlic

Heat wok until smoking. Scramble eggs lightly, set aside. Fry garlic 30 sec, add rice, stir-fry 3 min until slightly crispy. Add chicken, peas, tamari, sesame oil. Toss in eggs and spring onion. Tamari only — not soy sauce.

Chicken Tikka (Quick GF)

25 min

450

Calories

47g

Protein

7oz chicken breast, cubed · 100g passata · 50g Greek yoghurt · 1 tbsp tikka masala paste (GF — check label) · 1 garlic clove · 1 tsp ginger · 150g cooked rice · fresh coriander

Brown chicken 5 min. Add garlic, ginger, tikka paste, cook 1 min. Add passata and 50ml water, simmer 10 min. Off heat, stir in yoghurt. Serve over rice with coriander. Verify tikka paste is GF — most are, some aren't.

Pesto Chicken with Roasted Tomatoes

25 min

450

Calories

46g

Protein

7oz chicken breast · 2 tbsp basil pesto (GF — check label) · 150g cherry tomatoes · 1 tbsp olive oil · salt & pepper · fresh basil

Preheat oven to 210°C. Spread pesto on chicken, add tomatoes, drizzle oil. Roast 20 min until chicken is cooked and tomatoes have burst. Most jarred pestos are GF but verify — some contain breadcrumbs.

Coconut Lime Chicken with Rice

25 min

520

Calories

46g

Protein

7oz chicken breast, diced · 100ml coconut milk · juice of 1 lime · 1 garlic clove · 1 tsp ginger · 1 tsp turmeric · 150g cooked rice · fresh coriander · salt

Brown chicken in a pan 5 min. Add garlic, ginger, turmeric, cook 1 min. Add coconut milk and lime juice, simmer 10 min until sauce thickens. Serve over rice with coriander. All ingredients naturally GF.

Chicken & Sweet Potato Power Bowl

25 min

530

Calories

47g

Protein

7oz chicken breast · 150g sweet potato, cubed · 1 tsp cumin · 1 tsp smoked paprika · 1 tbsp olive oil · mixed greens · avocado · lime

Roast sweet potato with oil and spices at 220°C for 20 min. Season chicken and pan-fry 7 min each side. Build bowl with greens, sweet potato, sliced chicken, avocado and lime. Naturally GF.

12 Recipes · Gluten-Free

Turkey

Turkey Picadillo — Spanish Spiced Mince

20 min

Spanish

400

Calories

44g

Protein

9oz lean turkey mince · 1 onion, diced · 2 garlic cloves · 1 tsp smoked paprika · 1 tsp cumin · 100g passata · green olives · 1 tbsp olive oil · salt & pepper

Fry onion in oil 3 min. Add garlic, paprika, cumin, cook 1 min. Brown turkey 5 min. Add passata and olives, simmer 8 min. Serve over rice or in lettuce wraps. All naturally GF.

Turkey Chorizo-Style Hash

20 min

Spanish

430

Calories

45g

Protein

9oz lean turkey mince · 1 tbsp smoked paprika · 1 tsp chilli flakes · 1 tsp garlic powder · 200g diced potato, pre-cooked · 1 red pepper · 1 tbsp olive oil · 2 eggs

Season turkey with paprika, chilli, garlic. Fry with pepper and potato in oil 8 min until turkey cooked and potato crispy. Make 2 wells, crack in eggs, cover and cook to your liking. Naturally GF.

Turkey & Black Bean Tacos (Corn Tortillas)

20 min

470

Calories

45g

Protein

9oz lean turkey mince · 1 tsp cumin · 1 tsp chilli powder · 100g black beans, drained · 4 small corn tortillas (naturally GF) · Greek yoghurt · shredded cabbage · lime · hot sauce

Cook turkey with spices until browned. Add beans, heat through. Warm corn tortillas — not flour. Fill with turkey and beans, top with cabbage, yoghurt, lime, and GF hot sauce.

Turkey & Egg Scramble

15 min

420

Calories

50g

Protein

5oz lean turkey mince · 3 eggs · 1 tsp smoked paprika · 1 red pepper, diced · ½ onion, diced · 1 tsp olive oil · salt & pepper · GF hot sauce

Cook turkey and veg in oil until browned, about 8 min. Beat eggs with paprika, pour over and scramble together until just set. Season and hit with GF hot sauce. Naturally GF throughout.

Turkey Meatballs with GF Tomato Sauce

25 min

400

Calories

44g

Protein

10.5oz lean turkey mince · 1 egg · 2 tbsp GF breadcrumbs or almond flour · 1 tsp garlic powder · 1 tsp Italian seasoning · 200g passata · 1 tbsp olive oil · fresh basil

Mix mince, egg, GF breadcrumbs or almond flour, and seasoning. Roll 12 balls. Brown in oil 3 min each side. Add passata, cover, simmer 12 min. Serve over courgetti or rice. Use almond flour as the GF binder.

Turkey Rice Bowl with Tamari

20 min

480

Calories

46g

Protein

9oz lean turkey mince · 2 tbsp tamari · 1 tbsp honey · 1 tsp ginger · 1 garlic clove · 150g cooked rice · shredded cabbage · spring onion · sesame seeds

Brown turkey with garlic and ginger 6 min. Add tamari and honey, toss and cook 2 min until glazed. Serve over rice with cabbage, spring onion, and sesame seeds. Tamari is the key GF swap here.

Turkey Stuffed Peppers (GF)

30 min

395

Calories

42g

Protein

9oz lean turkey mince · 2 large bell peppers, halved · 100g cooked rice · 1 tsp cumin · 1 tsp paprika · 100g passata · 30g cheese, grated · spring onion

Preheat oven 200°C. Brown turkey with spices, mix with rice and passata. Fill pepper halves, top with cheese. Bake 20 min. Rice instead of couscous or bulgur keeps this fully GF.

Turkey Lettuce Wrap Bowl

15 min

350

Calories

43g

Protein

9oz lean turkey mince · 2 tbsp tamari · 1 tbsp oyster sauce (GF version) · 1 tsp sesame oil · 1 garlic clove · 1 tsp ginger · water chestnuts, diced · butter lettuce leaves · spring onion

Brown turkey with garlic and ginger. Add GF tamari, GF oyster sauce, and water chestnuts, cook 3 min. Spoon into lettuce cups with spring onion. Use GF-certified oyster sauce — standard versions often contain wheat.

Turkey Kofta with Yoghurt Dip

20 min

385

Calories

45g

Protein

10.5oz lean turkey mince · 1 tsp cumin · 1 tsp coriander · ½ tsp cinnamon · 1 garlic clove · fresh mint · 100g Greek yoghurt · lemon juice · cucumber, grated

Mix turkey with spices, garlic, and half the mint. Shape into 6 logs or patties — no breadcrumbs needed. Grill or pan-fry 4 min each side. Mix yoghurt, cucumber, lemon, and mint for the dip. Naturally GF.

Turkey Taco Bowl (Corn Based)

20 min

490

Calories

47g

Protein

9oz lean turkey mince · 1 tsp cumin · 1 tsp chilli powder · ½ tsp garlic powder · 150g cooked rice · 100g black beans · pico de gallo · avocado · Greek yoghurt · lime

Season and brown turkey in a pan 8 min. Build bowls with rice, beans, and turkey. Top with pico de gallo, avocado, yoghurt, and lime. All naturally GF — no wheat tortillas.

Turkey & Vegetable Coconut Curry

25 min

490

Calories

44g

Protein

9oz lean turkey mince · 100ml coconut milk · 1 tbsp GF curry paste · 1 garlic clove · 1 tsp ginger · 150g mixed vegetables · 150g cooked rice · fresh coriander

Brown turkey 5 min. Add garlic, ginger, and GF curry paste, cook 2 min. Add coconut milk and vegetables, simmer 12 min. Serve over rice with coriander. Verify curry paste is GF-certified.

Turkey Sweet Potato Hash

25 min

450

Calories

43g

Protein

9oz lean turkey mince · 200g sweet potato, cubed and pre-cooked · 1 red pepper · 1 tsp smoked paprika · 1 tsp cumin · 1 tbsp olive oil · 2 eggs · salt & pepper

Fry sweet potato and pepper in oil 5 min until starting to crisp. Add turkey and spices, brown 6 min. Make 2 wells, crack in eggs, cover and cook to preference. Naturally GF throughout.

14 Recipes · Gluten-Free

Beef

Beef Note

Lean beef mince (5–10% fat) and sirloin or flank steak are the primary cuts used throughout. Lean mince delivers exceptional protein per calorie and takes on flavour well. All recipes verified gluten and wheat free — tamari replaces soy sauce wherever needed, and GF alternatives are specified for any packaged ingredients.

Carne con Pimentón — Beef with Smoked Paprika

20 min

Spanish

430

Calories

44g

Protein

9oz lean beef mince · 1 onion · 2 garlic cloves · 1.5 tsp smoked paprika · 1 tsp cumin · 100g passata · 1 tbsp sherry vinegar · 1 tbsp olive oil · fresh parsley

Fry onion in oil 3 min. Add garlic and spices, 1 min. Brown beef 5 min. Deglaze with sherry vinegar. Add passata, simmer 8 min. Finish with parsley. Serve with rice or cauliflower rice. Naturally GF.

Beef Steak with Chimichurri

15 min

Spanish

420

Calories

46g

Protein

7oz sirloin or flank steak · salt & pepper · large handful flat-leaf parsley · 2 garlic cloves · 1 tbsp red wine vinegar · ½ tsp chilli flakes · 3 tbsp olive oil

Blend parsley, garlic, vinegar, chilli, and 2 tbsp oil for chimichurri. Season steak and sear in a hot pan 3–4 min each side for medium. Rest 5 min. Slice and serve with chimichurri over the top. Naturally GF.

Beef Picadillo with Rice

25 min

Spanish

510

Calories

43g

Protein

9oz lean beef mince · 1 onion · 2 garlic cloves · 1 tsp smoked paprika · ½ tsp cumin · 100g passata · 20g raisins · 10 green olives · 1 tbsp olive oil · 150g cooked rice

Fry onion and garlic in oil 3 min. Brown beef 5 min. Add paprika, cumin, passata, raisins, and olives. Simmer 10 min until rich and fragrant. Serve over rice. Classic Cuban-Spanish flavour profile. Naturally GF.

Beef Taco Bowl (Corn Based)

20 min

500

Calories

44g

Protein

9oz lean beef mince · 1 tsp cumin · 1 tsp chilli powder · ½ tsp garlic powder · 150g cooked rice · 100g black beans · pico de gallo · avocado · Greek yoghurt · lime

Season and brown beef 8 min. Build bowls with rice, beans, and beef. Top with pico de gallo, avocado, yoghurt, and lime. All naturally GF — use corn tortillas if preferred over rice.

Beef Chilli (GF)

25 min

470

Calories

46g

Protein

9oz lean beef mince · 1 tin kidney beans · 200g passata · 1 onion · 2 garlic cloves · 1 tsp chilli powder · 1 tsp cumin · 1 tsp smoked paprika · Greek yoghurt to serve

Brown onion and garlic 3 min. Add beef, brown 5 min. Add spices, passata, beans, and 100ml water. Simmer 15 min. Serve with a dollop of Greek yoghurt. All naturally GF — no thickeners needed.

Beef & Egg Breakfast Hash

20 min

500

Calories

50g

Protein

7oz lean beef mince · 200g diced potato, pre-cooked · 2 eggs · ½ onion · 1 red pepper · 1 tsp smoked paprika · 1 tbsp olive oil · salt & pepper

Fry onion and pepper in oil 3 min. Add potato, fry until crispy 5 min. Add beef and paprika, brown 5 min. Make 2 wells, crack in eggs, cover and cook to preference. Naturally GF.

Beef & Sweet Potato Power Bowl

25 min

510

Calories

43g

Protein

7oz lean beef mince · 150g sweet potato, cubed · 1 tsp cumin · 1 tsp garlic powder · mixed greens · avocado · lime · 1 tbsp olive oil

Roast sweet potato with oil and spices at 220°C for 20 min. Brown beef in a pan with cumin and garlic 6–8 min. Build bowl with greens, sweet potato, beef, avocado, and lime. Naturally GF.

Beef Stir-Fry with Tamari & Rice

20 min

510

Calories

43g

Protein

7oz lean beef strips · 2 tbsp tamari · 1 tbsp honey · 1 tsp ginger · 1 garlic clove · 1 tsp sesame oil · 200g mixed stir-fry vegetables · 150g cooked rice

Mix tamari, honey, ginger, sesame. Stir-fry beef strips in a hot wok 4 min. Add vegetables, cook 3 min. Pour sauce over, toss 1 min. Serve over rice. Tamari only — regular soy sauce contains wheat.

Beef Lettuce Wrap Bowl

15 min

380

Calories

43g

Protein

9oz lean beef mince · 2 tbsp tamari · 1 tbsp GF hoisin sauce · 1 tsp sesame oil · 1 garlic clove · water chestnuts · butter lettuce leaves · grated carrot · spring onion

Brown beef with garlic 6 min. Add tamari, GF hoisin, sesame oil, and water chestnuts. Cook 2 min. Serve in lettuce cups with carrot and spring onion. Verify hoisin is GF-labelled — standard versions contain wheat.

Beef & Cauliflower Rice Bowl

20 min

390

Calories

44g

Protein

9oz lean beef mince · 200g cauliflower rice · 1 tsp cumin · 1 tsp smoked paprika · 1 garlic clove · 1 tbsp olive oil · cherry tomatoes · fresh coriander · lime

Season and brown beef with spices and garlic 8 min. In a separate pan, stir-fry cauliflower rice with oil 5 min until tender. Build bowls with cauliflower rice, beef, tomatoes, coriander, and lime. Lower-carb option — naturally GF.

Beef Burger (Lettuce Wrap)

15 min

410

Calories

46g

Protein

9oz lean beef mince · salt & pepper · garlic powder · onion powder · large butter lettuce leaves · 1 slice cheddar · pickles · tomato · red onion · GF mustard

Season beef and form into 2 patties. Cook in a hot cast iron pan 4 min each side — smash for crispier edges. Add cheese last minute. Use butter lettuce leaves instead of a bun to keep fully GF. Top with GF condiments only.

Beef & Black Bean Rice Bowl

20 min

520

Calories

46g

Protein

9oz lean beef mince · 100g black beans · 150g cooked rice · 1 tsp cumin · 1 tsp chilli powder · 1 garlic clove · 1 tbsp olive oil · avocado · lime · hot sauce (GF)

Brown beef with garlic and spices 8 min. Warm beans in the same pan. Build bowls with rice, beef, beans, avocado, lime, and GF hot sauce. Simple, filling, naturally GF throughout.

Beef Meatball Lettuce Cups

20 min

390

Calories

44g

Protein

9oz lean beef mince · 1 egg · garlic powder · onion powder · salt · 1 tbsp tamari · 1 tbsp GF hoisin sauce · butter lettuce · grated carrot · spring onion

Mix mince with egg and seasoning — no breadcrumbs needed. Roll 12 balls. Pan-fry in a little oil 8–10 min turning. Toss in tamari and GF hoisin. Serve in lettuce cups with carrot and spring onion.

10 Recipes · Gluten-Free

Protein Powder

Protein Powder Note

All recipes in this section use certified gluten-free protein powder — whey isolate, whey concentrate, or plant-based blends. Always check your specific brand is GF-certified. Macros are calculated using a standard 25g protein serving (approx. 110–120 calories, 25g protein, 1–3g carbs, 1–2g fat). Adjust based on your specific product's label. GF oats used where specified must be certified gluten-free oats.

Churro Protein Smoothie

5 min

Spanish

370

Calories

38g

Protein

1 scoop vanilla GF whey · 200ml unsweetened almond milk · 1 tsp cinnamon · 1 tsp vanilla extract · 100g Greek yoghurt · 1 tbsp almond butter · 1 tsp honey · ice

Blend all ingredients until smooth. Inspired by the cinnamon-sweetness of churros — without the gluten or the fryer. Thick, filling, and high-protein. Adjust honey to taste. All ingredients GF.

Café con Leche Protein Shake

5 min

Spanish

290

Calories

36g

Protein

1 scoop chocolate or vanilla GF whey · 1 shot cold espresso · 200ml semi-skimmed milk · 100g Greek yoghurt · ½ tsp cinnamon · ice

Brew espresso and cool slightly. Blend all ingredients together until smooth and frothy. Spanish café con leche meets a high-protein shake. Adjust sweetness with a dash of honey if needed.

High-Protein GF Overnight Oats

5 min + overnight

450

Calories

40g

Protein

50g certified GF oats · 1 scoop vanilla GF whey · 150ml milk · 100g Greek yoghurt · 1 tbsp chia seeds · 1 tsp honey · fresh berries

Mix oats, protein powder, milk, yoghurt, chia, and honey in a jar. Stir well — protein can clump if not mixed thoroughly. Refrigerate overnight. Top with fresh berries in the morning. Must use certified GF oats.

Protein Pancakes (GF)

15 min

430

Calories

42g

Protein

1 scoop vanilla GF whey · 2 eggs · 80g cottage cheese · 1 tbsp GF oat flour or almond flour · 1 tsp vanilla extract · 1 tsp baking powder (GF) · pinch of salt · berries to serve

Blend all ingredients until smooth. Cook on a lightly oiled pan over medium-low heat — pour small rounds, cover and flip when bubbles appear. Serve with berries. GF baking powder only — some brands contain wheat starch.

Banana Cinnamon Protein Smoothie

5 min

380

Calories

37g

Protein

1 scoop vanilla GF whey · 1 medium frozen banana · 200ml milk · 100g Greek yoghurt · 1 tsp cinnamon · 1 tbsp almond butter · ice

Blend all ingredients until thick and smooth. The frozen banana creates a thick, creamy texture — no ice cream needed. All ingredients naturally GF. A complete meal in a glass for busy mornings.

Protein Power Bowl (No Cook)

5 min

420

Calories

48g

Protein

1 scoop vanilla or unflavoured GF whey · 200g Greek yoghurt · 1 tbsp honey · fresh berries · 1 tbsp pumpkin seeds · 1 tsp cinnamon

Stir protein powder into Greek yoghurt until smooth — add a splash of milk if it becomes too thick. Top with berries, seeds, honey, and cinnamon. No cooking. Full protein. Naturally GF.

Chocolate Peanut Butter Protein Shake

5 min

400

Calories

40g

Protein

1 scoop chocolate GF whey · 200ml milk · 1 tbsp natural peanut butter (GF) · 100g Greek yoghurt · 1 tsp cocoa powder · ice

Blend all ingredients until smooth and thick. Natural peanut butter (no additives) is GF — check the label on flavoured or low-fat versions as some contain wheat. A post-workout staple that genuinely tastes good.

GF Protein Mug Cake

5 min

310

Calories

36g

Protein

1 scoop chocolate GF whey · 1 egg · 2 tbsp almond flour · 1 tbsp cocoa powder · 1 tsp GF baking powder · 2 tbsp milk · 1 tsp honey · pinch of salt

Mix all ingredients in a large mug until smooth. Microwave on high for 60–90 seconds until just set — don't overcook or it becomes rubbery. High-protein dessert or snack that satisfies a sweet craving. All GF ingredients.

Post-Workout Recovery Shake

5 min

360

Calories

42g

Protein

1 scoop unflavoured or vanilla GF whey · 200ml milk · 1 medium banana · 100g Greek yoghurt · 1 tsp honey · 5g creatine monohydrate (GF) · ice

Blend all ingredients. The banana provides fast-absorbing carbohydrates post-training, the whey delivers leucine-rich protein, and the creatine is added here for convenience. Creatine monohydrate is naturally GF.

GF Protein Bark

10 min + 30 min freeze

290

Calories

32g

Protein

1 scoop vanilla GF whey · 200g Greek yoghurt · 1 tbsp honey · 1 tsp cinnamon · fresh berries · 1 tbsp pumpkin seeds

Mix protein powder into Greek yoghurt with honey and cinnamon until smooth. Spread onto a lined baking tray to about 1cm thickness. Top with berries and seeds. Freeze 30 min until firm. Break into pieces. Store in the freezer — a high-protein snack that keeps for a week.