Gluten-free menus — Day mg3
A complete day of Australian menus, simple and balanced, adapted for gluten-free eating: breakfast, lunch, dinner, and snacks.
Approach & principles
Our menus prioritize naturally gluten-free products: vegetables, fruits, lean proteins, dairy products, and alternative starches (rice, buckwheat, quinoa). Portions calibrated for simple and quick nutritional balance.
Who is it for?
Suitable for people who are intolerant, sensitive to gluten, or who want to reduce their consumption without sacrificing Australian flavor.
Preparation time
Most dishes are ready in 20–35 minutes. Batch-cooking suggestions for the week included.
Menu of the day — Details
- Grilled buckwheat toast, avocado, radish
- Australian yogurt, honey, and walnuts
- Green tea or coffee
Tip: replace honey with maple syrup for a vegan option.
- Quinoa, cherry tomatoes, hard-boiled eggs, optional anchovies
- Olives, green beans, lemon vinaigrette
Preparation: cook the quinoa in advance to save time.
Crispy pan-fried patties, served with homemade tzatziki (yogurt, cucumber, garlic).
Simple and refined: oven-roasted fish, creamy potato-free purée, and sautéed vegetables.
Practical shopping list
| Ingredient | Quantity | Gluten-free substitution |
|---|---|---|
| Quinoa | 500 g | Brown rice / buckwheat groats |
| Flour | 200 g | Rice flour, gluten-free blend |
| Australian yogurt | 600 g | Soy yogurt (check label) |
| Chickpeas (canned) | 2 cans | — |
| Sea bass fillets | 2 portions | Trout or salmon |
Tip: choose products labeled 'gluten-free' for processed foods.
Quick tips for gluten-free cooking
- Limit cross-contamination: clean utensils and surfaces.
- Read labels carefully — watch out for hidden additives.
- Use fiber-rich alternatives (buckwheat, quinoa, millet).
- Prefer homemade sauces and seasonings.
Chef Lucie — Creator of the mg3 menus
Dietitian and cook, Lucie designs simple, tasty, gluten-free-adapted recipes, with a focus on local and seasonal ingredients.