Meal Prep for GF+DF Athletes

Instantly convert the weight of rice, quinoa, gluten-free pasta, legumes, potatoes, chicken and fish from raw to cooked and back.

• meal prep
• raw vs cooked weight
• conversion
• portions
• calculator

Calculate your daily calorie needs (TDEE) for Rest Days, Training Days and High Intensity Days, using the Mifflin-St Jeor formula.

• meal prep
• tdee
• calories
• calorie needs
• training

The checklist of key ingredients to always keep on hand for a complete GF+DF meal in under 20 minutes.

• pantry
• meal prep
• gluten-free
• dairy-free

How to navigate eating out with multiple intolerances: generally safe dishes and what to watch for, by cuisine.

• restaurant
• eating out
• gluten-free
• dairy-free

The printable template to write your week by hand: day type (TD, RD, HID) and the five meals of each day, plus shopping list and prep session.

• meal prep
• planning
• weekly plan
• gluten-free
• dairy-free

The 4-step method to find out if a product contains gluten or dairy, starting from the 'Contains' section on the label.

• food labels
• gluten-free
• dairy-free
• allergens

How long each food lasts in the fridge: approximate times and practical notes to plan meal prep safely.

• meal prep
• fridge
• storage
• food safety

The most useful kitchen swaps to cut out gluten and dairy without giving up flavour or protein.

• substitutes
• gluten-free
• dairy-free
• pantry

How much rice, quinoa, gluten-free pasta, legumes, potatoes, chicken and fish weigh after cooking: conversion factors and examples to print.

• meal prep
• raw vs cooked weight
• conversion
• portions
• cooking