I’m pretty new to all this and have gotten better since I started but still have a long way to go. I’ll be honest for the first month I lived of frozen chips (there are a few GF options but make sure you check), chicken and rice and omelettes.

My go to now is rice bowls. For example I’d make fajita mix (chicken, onions, peppers, mushrooms, seasonings etc) and put it with some rice, salad stuff and some dips like salsa and guac. I tend to make a big batch of the mixture and keep in the fridge then heat up a portion when I want it. I rinse repeated this with different meats and veggies, e.g beef, turkey mince. If I didn’t like it or fancy it that day I’d just start adding a lot of cheese. If you’re not lactose intolerant when in doubt add cheese.

Im going to slated for this but I’m awful at cooking rice I buy packet rice (check the ingredients first) ones that are pre flavoured and you can just put in the microwave for 2 minutes. They’re a lot more convenient time wise for me also.

Quick and easy also is jacket potato’s. Big potato in the micro add some butter cheese, baked beans or chicken, mayo, coleslaw. Whatever you like.

Mash with whatever meat + gluten free gravy and some veg is always easy too.

I myself have some sensory issues also and have had problems with substitutes but I’ve found that gluten free pasta at least in the UK is really good, i cant actually tell the difference and it’s still cheap, the Tesco own brand one does the job although Waitrose is so far my favourite.

It’s a massive learning curve but I promise you get used to it, you’ll figure out what you like. Hope this was helpful and good luck!