If you can’t have gluten, then this gluten free meal plan for you. This meal plan is gluten free, but it also happens to be dairy free.
This plan is designed for one week for two adults, but many foods may last more than just one week. A decent amount of cooking is required for this plan. Most items are from Walmart, but there are a few that are not available from Walmart, so their prices are from Fred Meyers.
To buy
- Oats-$2.71 (42 oz)
- Rice- $1.90 (32 oz)
- Potatoes- $2.97 (5 lb)
- Chicken- $17.58 (4 lbs)
- Onions- $2.94 (3 lbs)
- Rice spring roll wrapper- $3.79 (14 pack Not at Walmart- Fred Meyers)
- Cucumber-$1.12 (1)
- Carrots- $1.23 (1 lb)
- Lettuce-$2.34
- Tamari- $3.99 (10 oz Not at Walmart- Fred Meyers)
- Pad thai sauce- $4.49 (8 oz Not at Walmart- Fred Meyers)
- Eggs- $2.03 (18 count)
- Avocado- $5.14 (4-6 bag)
- Beef- $5.91 (1 lb)
- Rice noodles- $1.89 (6.75 oz)
- Garlic- $.60 (1 bulb)
- Broth- $1.66 (32 oz)
- Celery- $2.70 (1 lb)
- Beans- $.72 (black beans 15.25 oz)
- Cabbage- $4.02 (1 head $1.34 per lb)
Total: $69.73
Meals
Breakfast
Eggs– baked, over easy, scrambled, etc. there are so many ways to eat eggs
Avocado– eat it with eggs or by itself
Oatmeal– enjoy with avocado or other veggies or by itself
Lunch
Veggie wrap– use a rice wrap and stuff with any veggies you want
Chicken soup– made harty with potatoes
Buddha bowl– add beans, rice, and veggies to a bowl and enjoy
Dinner
Asian lettuce wraps– wrap this mixture in lettuce and enjoy
Pad Thai– made with rice noodles eggs, chicken, shredded carrots, and traditionally topped with chopped peanuts and lime-, pad thai is a great meal without gluten
Sheet pan– bake chicken, carrots, and potatoes at 400 for 30-40 minutes
Cabbage stir fry– fry some cabbage with veggies, garlic, and tamari
Related: Vegan Meal Plan
Tips
This meal plan is ideal with some basic spices, including salt, pepper, rosemary, thyme, and basil- if you don’t have them, each spice is 1-3 dollars for a container
Sample Meal Plan
- Sunday
- Breakfast– eggs
- Lunch– veggie wrap
- Dinner– cabbage stir fry
- Monday
- Breakfast– oatmeal
- Lunch-chicken soup
- Dinner– sheet pan
- Tuesday
- Breakfast– avocado
- Lunch– veggie wrap
- Dinner– pad thai
- Wednesday
- Breakfast– eggs
- Lunch– chicken soup
- Dinner– asian lettuce wraps
- Thursday
- Breakfast– oatmeal
- Lunch– buddha bowl
- Dinner– sheet pan
- Friday
- Breakfast– avocado
- Lunch– chicken soup
- Dinner– Asian lettuce wraps
- Saturday
- Breakfast– eggs
- Lunch– leftovers
- Dinner– leftovers
