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Gluten-Free Meal Plan (Under $20 per Meal)


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Gluten-Free Meal Plan (Under $20 per Meal)


This meal plan is designed for a couple, following a gluten-free diet, and staying under a $20 budget per meal.

**Day

Breakfast

Lunch

Dinner**

Mon

Smoothie Bowls (frozen fruit, bananas, almond milk, gluten-free granola)

Tuna or chickpea salad on lettuce wraps with chopped veggies

One-Pan Chicken Sausage & Veggie Bake (chicken sausage, potatoes, peppers, onions)

Tues

Scrambled eggs with spinach and feta on gluten-free toast

Leftover Chicken Sausage & Veggie Bake

Lentil Soup with chopped vegetables and gluten-free bread

Wed

Overnight Oats (rolled oats, chia seeds, almond milk, yogurt)

Black Bean Burgers on gluten-free buns with sweet potato fries

Salmon with Roasted Vegetables (salmon fillets, broccoli, asparagus)

Thurs

Gluten-free pancakes with fruit and yogurt

Leftover Salmon with roasted vegetables

Taco Bowls (brown rice, seasoned ground turkey, lettuce, salsa, avocado)

Fri

Breakfast Burritos (scrambled eggs, beans, salsa, cheese) in gluten-free tortillas

Tuna Salad with crackers (gluten-free crackers) and fruit

Vegetarian Chili with cornbread (gluten-free cornbread mix)

Tips:

  • Utilize leftovers for lunch the next day to save money and time.

  • Double a dinner recipe to have leftovers for lunch.

  • Buy in bulk (when feasible) for staples like rice, beans, and frozen fruit.

  • Consider generic brands or store brands for some ingredients.

  • Adjust portion sizes based on your appetites.

  • This is just a sample, feel free to swap ingredients or meals based on your preferences and what's on sale!

  • Look for weekly flyers or online coupons for groceries.







 
 
 

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