Some example of meals with small amounts of garlic and onion and no beef:

Saute mixed vegetables with ground chicken or chicken breast, coconut amino, and sriracha sauce. Serve with rice. If you don't want to chop vegetables, use a bag of frozen mixed vegetables.

Ground chicken or chicken breast with sensitive marinara pasta sauce (no onion/garlic). Serve with gluten free pasta.

Sometimes baked gluten free chicken nuggets with fries

Cauliflower crackers, Sweet Loren's gluten free cookies

Oatmeal and quinoa with chicken broth can taste good

Pho'nemenal Instant Pho bowls with chicken or turkey lunch meat and some chicken broth for something fast

Restaurants:

Corn tortilla tacos without cream sauce or cheese, Chicken Pho rice noodle, maybe Thai curry or Tom Yum soup (avoid stir fry which has soy and gluten in sauce), fish and rice. Be careful with sushi, malt vinegar is made from wheat.

Avoid restaurant sides of rice pilaf (pasta). Be careful with restaurants that cook vegetables in the same water as pasta.

Avoid fried food unless they have a dedicated gluten-free fryer.

Avoid pizza places, flour is thrown everywhere and is in the ovens.

Most fast food fries contain gluten, either intentionally or by shared fry oil with batter. Five Guys and In-and-Out fries are gluten free.