Food is one of the things people ask about most before joining a retreat. And if you live gluten-free, whether by medical necessity or by choice, that question carries extra weight. Will there really be enough to eat? Will it feel like a compromise? At Glow Besties Retreats, the answer starts before the menu is even written: co-founder Leonie has celiac disease, which means every single meal at The Alpine Reset is 100% gluten-free, not as an afterthought, but as the foundation everything else is built on.
Gluten-free is not a punishment
The moment you stop thinking of gluten-free eating as a list of things you cannot have, a much more interesting world opens up. Polenta, buckwheat, rice noodles, lentil pasta, quinoa, millet, chickpea flour, almond-based bakes - the repertoire is wide, varied, and genuinely satisfying. At the retreat we design every meal to feel like a full experience, not a workaround.
We want you to sit down at the table and feel the pleasure of a beautifully prepared plate, not relief that nothing on it will make you unwell. That distinction matters. Food at the retreat is meant to be something you look forward to, talk about, and savour, because nourishment and enjoyment are not competing values.
What we actually cook
While we do not publish a fixed menu in advance (it depends on what is seasonal and fresh in the Montafon valley), here are the kinds of meals you can expect as examples of our approach:
- Breakfasts built around eggs, Greek yoghurt, fresh fruit, gluten-free oats, nut butters, and seeds - filling enough to carry you through a morning hike.
- Lunches that centre a quality protein (think grilled fish, legumes, or eggs) alongside roasted vegetables and a grain base such as quinoa or brown rice.
- Dinners that feel a little more celebratory - warming, flavourful, and designed to wind the day down rather than spike your energy before sleep.
- Snacks available between sessions: nuts, fruit, rice cakes with toppings, vegetable sticks with dips.
Everything is prepared fresh, in a kitchen where gluten-containing ingredients simply do not exist. No cross-contamination risk, no careful label-reading on your part required.
Protein and stable energy
One of the most common misunderstandings about gluten-free eating is that it automatically means low-protein or nutritionally thin. In practice, many naturally gluten-free foods are excellent protein sources: eggs, fish, meat, legumes, dairy, tofu, tempeh, quinoa. We build every meal with protein intentionally, aiming for a plate that keeps blood sugar steady and energy consistent throughout a physically and mentally active retreat day.
This matters most in the mornings before movement sessions and in the evenings when your body is in recovery mode. A protein-anchored plate also means fewer cravings and more mental clarity, which is exactly the state you want to be in when you are on a mountain walk or in a workshop about habit change.
Adapting to vegan, vegetarian, pescatarian
Gluten-free is the baseline for every guest. Within that, we adapt to your dietary style. When you register, you let us know whether you eat vegan, vegetarian, pescatarian, or omnivore. We plan accordingly so that your plate is complete, not a reduced version of someone else's.
If you have additional intolerances beyond gluten - dairy, nuts, eggs, or anything else - tell us at registration. We cannot always guarantee a perfect match for every complex combination, but we will be honest with you about what is possible and do our best to make it work. The important thing is that you never feel singled out or handed a sad substitute.
The social side of shared meals
One of the quieter benefits of a retreat where everyone eats the same food is how it removes the social friction that so often surrounds dietary needs. No explaining yourself at the table, no watching everyone else eat something you cannot, no awkward conversations with a server. You simply sit down, and the food is already right.
Shared meals are one of the most connective parts of a retreat weekend. Some of the best conversations happen over breakfast or a slow dinner as the mountains go dark outside. When food is not a source of stress or self-consciousness, you are free to simply be present with the people around you. That ease is something we protect deliberately, and it starts with every meal being gluten-free for everyone.
FAQ
What do meals look like?
Every meal at the retreat is 100% gluten-free - no exceptions, no hidden sources. We build plates around whole foods: quality proteins, plenty of vegetables, healthy fats, and naturally gluten-free grains such as rice, quinoa, and millet. Think vibrant bowls, warming soups, and satisfying mains that leave you genuinely full and energised rather than searching for a snack an hour later.
Can you handle other intolerances too?
Yes. When you register you tell us your dietary style - vegan, vegetarian, pescatarian, or omnivore - and flag any additional intolerances or allergies. We adapt the menu accordingly. Gluten-free is already the baseline for everyone, so you are never singled out or handed a separate plate.
Can I take recipes home?
We share inspiration and ideas throughout the weekend so you leave with a sense of how to build these kinds of meals yourself. Our goal is that gluten-free cooking feels approachable and genuinely delicious long after the retreat ends.