4-Week Tasty Gluten-Free Meal Plan - gluten.org
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4-Week
Tasty Gluten-Free Meal Plan
gluten.org
4-Week Tasty Tips for saving money
Gluten-Free Meal Plan on quality fruits and
vegetables:
Looking for cooking inspiration? We’ve designed this 4-
week gluten-free meal plan to make it easy for you to enjoy
flavorful, gluten-free meals with some surprising and fun Choose fresh vegetables and
dishes. We included shopping lists to make things as simple fruits that are in season.
as possible. You can adjust quantities based on the size of Watch for coupons and local
your household, and make substitutions based on your store specials.
family’s own unique tastes. Use this plan as a guide to save Visit local farmers’ markets
time. and produce stands.
Look into whether local
farms offer a “u-pick” option.
Make use of organizations
like Imperfect Foods that
offer lower prices for
produce that may not look
perfect.
Stock up on frozen
vegetables when on sale.
They provide a convenient
alternative and are generally
as nutritious as fresh.
A Few Notes About Ingredients
Beans: Peanut butter:
Either cook your own beans Almond butter makes a
(a simple process that can good substitute, and there IMPORTANT
be done in advance) or use are non-nut alternatives too,
Each time you shop, confirm
canned. (Beans are listed like sunflower butter.
under both “dry goods” and
that all ingredients you use
“canned/shelf-stable/frozen” Cheeses: are gluten-free (see our
in Shopping Lists. Choose When listed as “shredded” or gluten-free label reading tips)
your preference.) “sliced,” purchase in that and avoid cross-contact with
form for convenience or food items that might contain
Vegetables and fruits: shred/slice your own. gluten (including avoiding
Fresh is generally preferred, bulk bins).
but frozen is a fine
alternative.
Week 1
Check your stock of basic items like rice, eggs, corn tortillas, cheese, etc. before you head to the store.
You may not need everything on this list. Before shopping, it’s also a good idea to read through the
recipes you plan to make. There may be some ingredients you’ll choose to skip or substitute.
The amounts you need to purchase may vary depending on your supply at home and the size of your
family.
Snacks are not included. Don’t forget to look at the Snack Options listed below the meal plan, and pick up
enough for the week!
WEEK 1 BREAKFAST LUNCH DINNER
Scrambled eggs, Mexican-style: Grilled salmon with green salad
add in sautéed onion, tomato, Minestrone soup with GF crackers and arepas (double arepa recipe to
Monday spinach, and cheese. With corn have leftovers for Wednesday
tortillas. breakfast)
Gluten-free oatmeal* with Vegetarian bean burgers (use GF Chicken Fajitas with corn
chopped almonds, frozen berries, BBQ sauce) with a side of spinach tortillas
Tuesday milk and a touch of brown sugar. salad
Arepas filled with cheese and Mediterranean zucchini and Roasted chicken with steamed
chickpea salad broccoli and brown rice (save
Wednesday scrambled eggs (use leftover
arepas from Monday dinner) bones for Thursday lunch recipe)
Greek yogurt topped with sliced Leftover roast chicken soup with Vegetarian white bean chili
Thursday banana and GF granola green beans and carrots
Scrambled eggs, Mexican-style Chicken, Brussel sprouts and Spaghetti squash casserole
Friday with tomato, cheese, and onions. mushroom salad
With corn tortillas
Corn tortilla tacos filled with Grilled tilapia and roasted
GF banana pancakes beans, quinoa, avocado and cauliflower. See “How to roast
Saturday spinacha pancakes any vegetable”
Chicken stir fry with broccoli,
Omelet with tomatoes, Cheese quesadillas
onion, mushroom, and bell pepper
Sunday mushrooms and spinach, with and tomato soup
served with rice (Use ½ recipe of
sliced apple on the side
all purpose stir-fry sauce)
*Use only oats/oatmeal that are certified gluten-free.
Dessert of the Week: Frozen yogurt bites.
On other days, enjoy a piece of fruit to end your meal with something sweet.
Snack Options
Piece of fresh fruit
Cheese and rice crackers
Banana, apple, or celery with peanut or almond butter
Veggies with hummus
Applesauce and string cheese
Guacamole with veggies and corn tortilla chips
Walnuts and dates
Week 1 Shopping List
CANNED/SHELF
PRODUCE MEAT & DAIRY DRY GOODS
STABLE/FROZEN
Zucchini (M, W, Sa) Greek yogurt (Th, D) GF all-purpose flour (Sa) Chickpeas (W)
Tomatoes (M, W, F, Sa, Su) Feta cheese (W) Corn tortillas Cannellini beans (M, Th)
(M, Tu, F, Sa, Su)
Bell peppers (Tu, Su) Whole chicken (W) Black beans (Tu, Sa)
Red bell pepper (W) Eggs (M, W, F, Sa, Su) Pre-cooked white corn Corn (Tu)
meal (for arepas) (M)
Broccoli (W, Su) Boneless chicken breasts Navy beans (Th)
(Tu, Th, F) Almonds (Tu)
Avocado (Th, Sa) Chickpeas (Th)
Shredded cheese Brown Rice (Tu, W, Su)
Brussel sprouts (F) (M, W, F, Su) Diced green chiles (Th)
GF granola (Th)
Banana (Th, Sa) Kidney beans (M)
Tilapia (Sa)
Quinoa (Sa)
Onions Crushed tomatoes (F)
(M, Tu, W, Th, F, Sa, Su) Salmon (M) GF panko (Tu)
Fire roasted tomatoes (M)
Berries (Tu, D) Milk (Tu, Sa) GF pasta (M)
Tomato soup (S)
Limes (Tu, Th) GF crackers (M)
Lean ground beef (F, Su)
Spaghetti squash (F) GF oats (Tu, Sat)
Fontina cheese (F)
Spinach (M, Sa) Beans (Tu, Sa)
Green beans (W, Th)
Mushrooms (F, Su)
Cauliflower (Th, Sa)
Green chiles (Tu)
Arugula (M, F)
Celery (Tu, F)
Apple (Su)
Cilantro (Th)
Carrots (Th)
Oranges (Su)
Basil (M)
Potatoes (Th)
Shallot (F)
Miscellaneous: Tomato paste, vegetable broth, coconut aminos, fish sauce, sesame oil, rice vinegar, red
wine vinegar, apple cider vinegar, salsa, honey, walnuts, maple syrup, sugar, mustard, ketchup, mayonnaise,
Kalamata olives, capers, GF chicken stock, GF salad dressing or make your own vinaigrette, avocado oil,
olive oil, GF BBQ sauce, cinnamon, GF taco seasoning, salt, paprika, fresh rosemary, turmeric, cardamom,
chili powder, cumin, smoked paprika, dried basil, rosemary, oregano, parsley flakes, garlic powder, ginger
powder, cloves, black pepper, bay leaf, allspice, nutmeg, vanilla extract.Week 2
Reminder: Check your stock of basic items like rice, eggs, corn tortillas, cheese, etc. before you head to
the store – you may not need everything on this list. Before shopping, it’s also a good idea to read
through the recipes you plan to make – there may be some ingredients you’ll choose to skip or substitute.
The amounts you need to purchase may vary depending on your supply at home and on the size of your
family.
Snacks not included. Don’t forget to look at the Snack Options from Week 1. And pick up enough for the
week!
WEEK 2 BREAKFAST LUNCH DINNER
Mushroom and cheese Indian Coconut Vegetable Curry Stuffed Cabbage Rolls with
Monday Quesadillas with corn tortillas with brown rice ground beef and brown rice
Omelet with tomatoes, Fish tacos with corn tortillas and Spaghetti Squash Pad Thai
mushrooms and spinach with
Tuesday corn tortillas
mango salsa
Greek yogurt topped Chicken Tinga Tostadas Sweet potato risotto
with cabbage and salsa garnish
Wednesday with sliced banana, GF granola,
and a drizzle of honey
Country Style Potatoes with an Honey Garlic Glazed Salmon (use Vegetable Enchiladas stuffed with
Thursday egg. GF soy sauce or tamari) with cheese and beans
brown rice
GF toast or corn tortilla, tomatoes, Beef stuffed sweet potato Teriyaki chicken stir fry with rice
Friday and scrambled eggs and broccoli (use GF teriyaki
sauce)
Indian Aloo Gobi with rice Tofu Stir-Fry with rice
Omelet with tomatoes and
(use GF soy sauce or tamari)
Saturday spinach, with corn tortillas
Roasted chicken with Garlic
GF pancakes with berries Rice, vegetable, and cheese bake
roasted potatoes and steamed
Sunday green beans
Dessert of the Week: Blooming apples with ice cream
On other days, enjoy a piece of fruit to end your meal with something sweet.Week 2 Shopping List
CANNED/SHELF
PRODUCE MEAT & DAIRY DRY GOODS
STABLE/FROZEN
Zucchini (M, Th) Greek yogurt (W) GF all-purpose flour (Su) Tomato sauce (M, F)
Tomatoes (M, W, F, Sa, Su)
Eggs Corn tortillas Canned chipotles (W, F)
Red, and any color bell (M, Tu, W, Th, F, Sa, Su) (M, Tu, W, Sa, Su)
peppers (Th, Sa) (confirm GF status)
Parmesan cheese (W) Arborio rice (W)
Green cabbage (M, W) Black beans (Th)
Avocado (Tu, W) Greek yogurt (Th) Peanuts (Tu)
Kidney beans (Th)
Sweet potato (W, F) Shredded cheese Brown Rice
Salsa (W)
Banana (W, Sa) (M, W, Th, F, Su) (M, Th, F, Sa, Su)
Onions Chicken stock (Su)
Tilapia or Cod (Tu) GF granola (W)
(M, Tu, W, Th, F, Sa, Su)
Coconut milk (M)
Salmon (Th) Long grain rice (Su)
Red onion (Tu, W)
Tomatoes (M)
Broccoli (F, Sa, Su) Milk (M, Tu, Su) Black Beans (Th)
Limes (Tu, Th) Tomato puree (Th)
Lean ground beef (M, F) Kidney beans (Th)
Mango (Tu) Chicken broth (Th)
Boneless chicken breast
Spinach (Tu, W, Sa)
(W, F, Su) Brown rice flour (Su)
Green beans (M, Sa, Su)
Mushrooms (M, Tu, Su) Sour cream (Tu, W, F) Frozen mixed vegetables
(Su)
Cauliflower (M, Th, Sa) Buttermilk (Su)
Green chiles (M, Tu)
Ice cream (D)
Potatoes (Th, Sa, Su)
Squash (Tu) Queso fresco (W)
Pineapple (Tu) Tofu (Tu, Sa)
Bean sprouts (Tu)
Carrots (M, Sa)
Berries (Su)
Apples (D)
Garlic (M, Su)
Ginger (M)
Scallions (T, F,Sa)
Cilantro (Tu,Th, Sa)
Shallots (W)
Parsley (Su)
Jalapeño (Tu)
Miscellaneous: Corn starch, tomato paste, GF teriyaki sauce, tamarind, salsa, honey, maple syrup, sugar, fish
sauce, mustard, ketchup, mayonnaise, roasted salted peanuts, chopped pecans, GF bread/corn
tortillas, curry powder, cinnamon, chili powder, cayenne pepper, cumin, coriander powder, GF taco
seasoning, ginger, salt, paprika, turmeric, cardamom, dried basil, rosemary, oregano, parsley flakes,
black pepper, allspice, nutmeg, dry mango powder, GF salad dressing or make your own
vinaigrette, olive oil, white wine vinegar.Week 3
Reminder: Check your stock of basic items like rice, eggs, corn tortillas, cheese, etc. before you head to
the store – you may not need everything on this list. Before shopping, it’s also a good idea to read
through the recipes you plan to make – there may be some ingredients you’ll choose to skip or substitute.
The amounts you need to purchase may vary depending on your supply at home and the size of your
family.
Snacks not included – don’t forget to look at the Snack Options from Week 1 and pick up enough for the
week!
WEEK 3 BREAKFAST LUNCH DINNER
Egg and potato scramble and Chicken quesadilla (corn/GF Steak and New Potato Toss
Monday orange or apple slices tortilla) with shredded lettuce, with green salad
tomato and salsa
Greek yogurt with GF Tuna salad sandwich on Stuffed Baked Potato with Pesto
granola and peach or apple
Tuesday slices
GF bread and Eggs
Smoothie with frozen Taco salad: rice, beans (canned Chicken curry with vegetables
or cook your own beans), onion, with rice
Wednesday berries, Greek yogurt and milk
with peanut butter and banana tomato, lettuce, salsa, and cheese
GF toast or corn tortilla, Grilled chicken sandwich on GF Lentil soup with tossed lettuce
toast, with lettuce and tomato
Thursday sliced avocado and fried egg
(Grill enough chicken to use in
and tomato salad
Friday night’s stir fry.)
Chicken stir-fry with broccoli,
GF oatmeal with banana and Turkey sandwich on GF onion, mushroom and bell pepper
Friday peanut butter bread with tomato and lettuce served with brown rice (use ½ recipe
of all purpose stir-fry sauce)
Oven roasted chicken with lemon
Scrambled eggs with onion and Mediterranean Turkey Skillet slices, onion, zucchini and red
Saturday peppers, and orange slices (use canned beans, or cook your potato (save leftovers for Sunday
own beans) lunch)
Egg and banana pancakes with Tex-Mex Chicken Quinoa California-style burger wraps with
Sunday peanut butter (use chicken leftovers from Sat. lettuce, tomato and avocado. (No
bun required)
night
Dessert of the Week: GF Peanut butter chocolate chunk cookies
On other days, enjoy a piece of fruit to end your meal with something sweet.Week 3 Shopping List
CANNED/SHELF
PRODUCE MEAT & DAIRY DRY GOODS
STABLE/FROZEN
Avocado (Th, Su) Bacon (Tu) GF Bread (M, Tu, Th, F, Su) Beans (W, Sa, Su)
Bananas (F, Su) Butter (Su) GF Cracker (Th) Pesto (Tu)
Banana Peppers (Sa) Shredded Cheese (M,W,Su) GF Flour (Su) Tuna (Tu)
Broccoli (M, W, F)
Sliced Cheese (F) GF Granola (Tu) GF Chicken or Vegetable
Bell Peppers (M, F, Sa, Su) stock (Th)
Boneless Chicken Breast GF Oatmeal (F)
Carrots (W,Th) (M, W, Sa, Su) Berries (W)
Corn/ GF tortillas (M)
Lemon (Sa) Coconut milk (W)
Eggs (M, T, Th, Su)
Peanut butter (F, Su)
Lime (W,Su)
Beef steak (M) Diced tomatoes (W,Th,Sa)
Lettuce (M, W, Th) Brown rice (F)
Ground turkey (Sa)
Bibb lettuce (Su) Quinoa (W, Su)
Lean ground beef (Su)
Mushroom (F) Beans (W, Sa, Su)
Spinach (Tu, Su) Greek yogurt, plain (T, W)
Lentils (Th)
Onion (M, W, Th, F, Sa,) Ice cream (dessert)
Brown rice (F)
Red onion (Su) Milk (W, Su, dessert)
Summer Squash (Su) Sliced turkey (F)
Tomato Feta Cheese (Su)
(M, W, Th, F, Sa, Su)
Peaches (Tu)
Potato (M, Tu)
Red potatoes (M, Sa)
Zucchini (Sa, Su)
Apple/Orange (M)
Garlic (Th,Sa)
Orange (F,Sa)
Cilantro (Su)
Miscellaneous: Bittersweet chocolate, peanut butter, Miracle Whip Light, salsa, honey, brown sugar, maple
syrup, balsamic vinegar, cider vinegar, rice vinegar, GF fish sauce, GF bread, pesto, salsa, red Thai curry
paste, parmesan cheese, GF salad dressing or make your own vinaigrette, cinnamon, thyme, mustard,
ketchup, mayonnaise, garlic, salt, paprika, cumin, garlic powder, ginger powder, cumin,
chili powder, turmeric, cardamom, dried basil, parsley flakes, black pepper, bay leaves, allspice, nutmeg,
oreganoWeek 4
Reminder: Check your stock of basic items like rice, eggs, corn tortillas, cheese, etc. before you head to
the store – you may not need everything on this list. Before shopping, it’s also a good idea to read
through the recipes you plan to make – there may be some ingredients you’ll choose to skip or substitute.
The amounts you need to purchase may vary depending on your supply at home and the size of your
family.
Snacks not included – don’t forget to look at the Snack Options from Week 1 and pick up enough for the
week!
WEEK 4 BREAKFAST LUNCH DINNER
French toast with sliced Chicken salad with celery Quinoa and baked chicken
Monday banana on top (use gluten-free sticks and GF crackers breast with sautéed zucchini and
bread) carrots
GF toast or corn tortilla, sliced Taco salad: lettuce, beans, rice, GF Chili Beef Pasta and
avocado, sliced tomato and
Tuesday egg (scrambled or fried)
tomato, avocado, and cheese green salad with spinach
Lentil soup with GF crackers Baked salmon with broccoli and
GF oatmeal with chopped
brown rice
Wednesday apple and a pinch of cinnamon
Banana and peanut butter Chicken quesadilla, with Loaded Baked Potato Soup
lettuce and tomato
Thursday smoothie with tossed green salad
Chicken stir-fry with onion, bell
Breakfast scramble with Cauliflower bowls pepper, and zucchini served over
Friday egg, mushroom and spinach Asian rice noodles (Use ½ recipe of
all-purpose stir-fry sauce)
Pancakes, with a dollop of yogurt Grilled chicken, corn, bell pepper, Hamburger on GF bun with
Saturday and berries on top. and avocado on a green salad lettuce, tomato, and avocado.
Scrambled eggs with sautéed bell Shepherd's Pie with tossed
Quinoa and Black Bean-Stuffed
pepper, onion and mushroom.
Sunday Serve with sliced avocado on top
Peppers
lettuce, cucumber, and tomato
salad
and orange slices on the side.
Dessert of the Week: Chewy gluten-free brownies
On other days, enjoy a piece of fruit to end your meal with something sweet.Week 4 Shopping List
CANNED/SHELF
PRODUCE MEAT & DAIRY DRY GOODS
STABLE/FROZEN
Avocado (Tu, Sa, Su) Bacon ( Th, F) Cocoa (dessert) Beans (Tu, Su)
Bananas (M,Th) Butter (W, Th, dessert) GF Bread (M, Tu) Corn (Sa)
Broccoli (W,Sa) Shredded Cheese GF Cracker (M) Lentil Soup (W)
Bell Peppers (F, Sa, Su) (Tu, Th, F, Su)
GF Flour (Sa, dessert) Pesto (Th)
Carrots (M) Shredded Monterey Jack
GF Oatmeal (W) Tomato juice (Tu)
Celery (M) cheese (Su)
GF Spiral pasta (Tu) Tomato paste (Tu, Su)
Cucumber (Su) Sliced Cheese (Sa)
Corn Tortillas (Tu, Th) Chicken or Vegetable
Cauliflower (F, Su)
Chicken Breast stock (W)
Lemon (W) (M, Th, F, Sa) Almond butter (Th)
Chicken broth (Th)
Lettuce (Tu, Th, Sa,Su) Rice (Tu)
Eggs (T, F, Sa, Su, dessert)
Can diced tomatoes (W)
Limes (M, F) Brown rice (W)
Lean ground beef (T, Sa)
Mushroom (F,Su) Xanthan gum (dessert) Beef stock (Su)
Ground beef or lamb (Su)
Scallions (F) Quinoa (M, Su)
Greek yogurt Vanilla (Su)
Spinach (F, Sa)
Lentils (W)
Milk (W, Th, Sa)
Onion (M, F, Su)
Asian rice noodles (F)
Oranges (Su) Salmon (W)
GF hamburger buns (Sa)
Tomato (Tu, Th, Sa, Su) Sour Cream (W, Th, F)
Beans (Tu, Su)
Peas (W) Yogurt (Sa)
Potatoes (Th, Su) Reduced fat ricotta cheese
(Su)
Scallions (Th,F)
Zucchini (M, F)
Apple (W)
Berries (Sa)
Miscellaneous: Salsa, honey, maple syrup, sugar, mustard, ketchup, mayonnaise, cornstarch, GF
Worcestershire sauce, arrowroot powder, vanilla, peanut butter, GF salad dressing or make your own
vinaigrette, cinnamon, salt, paprika, oregano, chili powder, black pepper, garlic powder, parsley,
bay leaves, thyme, allspice, nutmeg.You can also read
