Gluten-free meal plan for free

Written byListonic team

Updated on Nov 22, 2024

Discover the ease of gluten-free eating with the Gluten-Free Meal Plan for Free, a budget-conscious guide to wholesome meals. This plan features cost-effective, naturally gluten-free ingredients, creating a range of satisfying dishes like rice and bean bowls, vegetable stir-fries, and potato-based meals. Each recipe is designed to be affordable and simple to prepare, making gluten-free living accessible and enjoyable.

Meal plan grocery list

Dairy & eggs

Eggs

Greek yogurt

Meats

Chicken breast

Turkey

Beef

Fish & seafood

Salmon

Fresh grocery

Spinach

Mushrooms

Mixed greens

Carrot sticks

Celery

Broccoli

Bell peppers

Banana

Kale

Dry goods

Quinoa

Brown rice

Black beans

Flaxseeds

Gluten-free granola

Gluten-free tortilla

Cauliflower rice

Plant based

Tofu

Almond butter

Almond milk

Hummus

Lentil soup

Mixed nuts

Walnuts

Spices & sauces

Vinaigrette

Meal plan overview

The Gluten-Free Meal Plan for Free is an accessible guide for anyone seeking to follow a gluten-free diet without additional cost. It focuses on naturally gluten-free and budget-friendly foods like rice, potatoes, fresh produce, and inexpensive protein sources.

This plan offers a practical and economical approach to gluten-free eating, presenting a variety of simple yet nourishing meals that are easy on the wallet.

Gluten-free meal plan for free exemplary product

Foods to eat

Whole Grains: Brown rice, quinoa, and certified gluten-free oats.
Fruits and Vegetables: All types, fresh, frozen, or canned without added sauces.
Proteins: Meats, poultry, fish, eggs, and legumes. Check for gluten in processed meats.
Dairy: Milk, cheese, and yogurt (watch out for gluten in flavored varieties).
Nuts and Seeds: Unprocessed and without added flavors or coatings.
Healthy Fats: Olive oil, avocado oil, and coconut oil.
Herbs and Spices: Most are gluten-free, but always check for cross-contamination risks.

✅Tip

Snack on avocado slices or guacamole to add healthy fats and keep you feeling full throughout the day.

Foods not to eat

Gluten-Containing Foods: Anything with wheat, barley, rye, and derivatives like malt.
Processed Foods: Always check labels as gluten is a common additive.
Pre-Packaged Meals: Can contain hidden gluten; opt for gluten-free labeled products.
Some Condiments and Sauces: Soy sauce, gravies, and marinades may contain gluten.
Regular Baked Goods: Breads, pastries, and cakes unless specifically made gluten-free.
Beer and Other Malt Beverages: Unless labeled gluten-free.
Fast Food: High risk of gluten cross-contamination.

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Main benefits

The Gluten-Free Meal Plan for Free includes a variety of gluten-free foods that are easily accessible and cost-effective. It comprises naturally gluten-free items like fruits, vegetables, and unprocessed meats, ensuring a healthy, balanced diet without the expense of specialty gluten-free products.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Focus on buying eggs, spinach, and chicken breast in bulk for protein. Mixed greens and vinaigrette can be used for salads and are cost-effective. Utilize a variety of vegetables like carrots, celery, and bell peppers in different dishes. Homemade hummus and gluten-free granola can be cheaper and healthier alternatives to store-bought versions. Consider making your own almond butter for a nutritious and budget-friendly spread.

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Extra tips

Enjoy these 7 tasty gluten-free snacks:

Rice cakes with peanut butter and banana slices
Veggie sticks with hummus
Fruit salad with a sprinkle of coconut flakes
Popcorn seasoned with herbs and nutritional yeast
Greek yogurt with honey and almonds
Edamame sprinkled with sea salt
Gluten-free granola bar

Those on a gluten-free diet can enjoy refreshing water, herbal teas for digestion, fruit-infused water for flavor, bone broth for nutrients, and coffee in moderation.

Maintaining a balanced gluten-free diet means ensuring you're getting a wide range of nutrients. Incorporate a variety of vegetables and fruits to get enough fiber and vitamins. Brown rice and gluten-free oats are excellent sources of whole grains that keep your digestive system running smoothly. Nuts and avocados will add healthy fats to your meals, which are essential for overall health.

Meal plan suggestion

Day 1

Breakfast: Scrambled eggs with spinach and mushrooms (calories: 300, protein: 20g, carbs: 5g, fat: 18g)
Lunch: Grilled chicken salad with mixed greens and vinaigrette (calories: 400, protein: 30g, carbs: 20g, fat: 20g)
Snack: Carrot sticks and celery with hummus (calories: 150, protein: 5g, carbs: 20g, fat: 6g)
Dinner: Baked salmon with steamed broccoli and quinoa (calories: 500, protein: 40g, carbs: 40g, fat: 22g)

Day 2

Breakfast: Greek yogurt with mixed berries and gluten-free granola (calories: 350, protein: 15g, carbs: 45g, fat: 10g)
Lunch: Quinoa and black bean stuffed bell peppers (calories: 450, protein: 15g, carbs: 60g, fat: 15g)
Snack: Apple with almond butter (calories: 200, protein: 4g, carbs: 25g, fat: 10g)
Dinner: Stir-fried tofu with mixed vegetables and brown rice (calories: 450, protein: 20g, carbs: 50g, fat: 18g)

Day 3

Breakfast: Smoothie with spinach, banana, almond milk, and protein powder (calories: 300, protein: 20g, carbs: 40g, fat: 5g)
Lunch: Turkey and avocado wrap with gluten-free tortilla and mixed greens (calories: 400, protein: 25g, carbs: 30g, fat: 20g)
Snack: Mixed nuts (calories: 180, protein: 5g, carbs: 8g, fat: 16g)
Dinner: Beef stir-fry with bell peppers and cauliflower rice (calories: 500, protein: 35g, carbs: 35g, fat: 25g)

Day 4

Breakfast: Oatmeal with almond milk, banana, and walnuts (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
Lunch: Lentil soup with steamed kale and gluten-free bread (calories: 400, protein: 18g, carbs: 60g, fat: 10g)
Snack: Rice cakes with peanut butter (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
Dinner: Grilled shrimp with quinoa salad (calories: 450, protein: 30g, carbs: 40g, fat: 18g)

Day 5

Breakfast: Chia seed pudding with coconut milk and mango (calories: 300, protein: 5g, carbs: 30g, fat: 15g)
Lunch: Avocado and tomato sandwich on gluten-free bread (calories: 400, protein: 8g, carbs: 50g, fat: 20g)
Snack: Carrot and cucumber sticks with guacamole (calories: 150, protein: 3g, carbs: 15g, fat: 10g)
Dinner: Vegan pizza with cauliflower crust and vegetable toppings (calories: 500, protein: 12g, carbs: 55g, fat: 22g)

Day 6

Breakfast: Gluten-free pancakes with blueberries and honey (calories: 350, protein: 8g, carbs: 50g, fat: 12g)
Lunch: Tuna salad with mixed greens and balsamic vinaigrette (calories: 400, protein: 30g, carbs: 20g, fat: 22g)
Snack: Mixed nuts and dried fruits (calories: 300, protein: 8g, carbs: 30g, fat: 16g)
Dinner: Baked chicken thighs with Brussels sprouts and sweet potato (calories: 550, protein: 35g, carbs: 40g, fat: 25g)

Day 7

Breakfast: Breakfast burrito with scrambled eggs, black beans, avocado in a gluten-free tortilla (calories: 400, protein: 25g, carbs: 35g, fat: 20g)
Lunch: Salad with grilled chicken, mixed greens, nuts, and vinaigrette (calories: 450, protein: 30g, carbs: 20g, fat: 25g)
Snack: Greek yogurt with gluten-free granola and fruit (calories: 300, protein: 15g, carbs: 30g, fat: 10g)
Dinner: Beef and vegetable skewers with mixed greens (calories: 500, protein: 35g, carbs: 25g, fat: 25g)

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⚠️Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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