Gluten Free Meal Plan and Shopping List – Free Printables

I’ve been asked many, many times by friends and members of $5 Dinners community about creating a gluten free meal plan…and it’s finally here. And it’s free.

You get a month’s worth of meal ideas, along with the grocery lists for ingredients for each week. The recipes in the monthly meal plan are “clickable” and will take you to the recipe if you’re not sure how to make it.

You will also notice that breakfasts and lunches are more or less the same through each week…I think having a structure and predictability in the a special diet meal plan really helps take some stress out of the equation.

(Please consult with your physician before cutting gluten out of yours or your child’s diet.)

Below is a visual sample of the plan…

If you’d like to download and/or print this plan and the accompanying shopping lists, click the links below!

And please, please share this with those you know who are on a gluten free diet and struggle with planning meals or coming up with new recipes to try!

Many thanks and enjoy!

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{ 57 comments… read them below or add one }

Linda Sapp January 7, 2012 at 4:27 pm

I’m thinking of possibly starting us on a gluten free diet but I haven’t told my husband yet. I was checking out your ideas and recipes and they all sound good. Now, how do I get updates for this?
Linda

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Kelly March 11, 2012 at 6:56 pm

you need to do some more research! Soy sauce is on your list for gluten free shopping list. Not all soy sauce is gluten free.

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scott July 9, 2012 at 8:46 am

Kroger, Hubble and Hudson, HEB, and Central market usually carry Gluten-Free Soy Sauce and other Asian sauces. They will say on the front if they are gluten-free.

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Lindsey R Warren April 3, 2013 at 8:19 am

Most all corporate grocery stores now carry gluten-free soy sauce

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Aaron November 8, 2014 at 12:38 pm

The fact that this is a Gluten Free shopping list infers that the soy sauce would need to be a gluten free version. Clearly research has been done, because the author realizes that it is available.

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Evy June 22, 2012 at 11:26 am

Thank you, I just found down I have a problem with Gluten and is going to be challenging to change my diet. But I feel soooo sick I’ll do anything.
God Bless You!

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David Scott July 5, 2012 at 9:21 pm

Oh no! I’m halfway through the first month and I already realized the menu is hopelessly repetitive. How will I ever make it gluten free? Someone just put me out of my misery now!

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Gigi July 11, 2012 at 9:29 pm

David,
It’s overwhelming at first, but doesn’t have to be.
I promise it gets easier. ;)

Feel free to browse all the free recipes and science-backed fact-based info on living gluten free on my site.

:)

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kalle July 9, 2012 at 3:39 pm

i can’t seem to find the clickable recipe links. help, please? thanks!

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Whitney September 24, 2012 at 5:11 pm

How many servings do the meals on your gluten free meal plan make? I will be making them for myself, my husband, and my two year that hardly eats anything. Will each meal make enough I can freeze some for later?

Thanks!
Whitney

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Whitney September 25, 2012 at 1:32 am

I just wanted to say thank you for providing this tool. I’m very new to the gluten free lifestyle and I was getting very overwhelmed. I was learning of an ever-growing list of things I couln’t eat but I was having trouble thinking of things I could. This meal plan and shopping list gives me hope. I also wanted to let you know that I posted a link to this post on my blog.

http://meandmysistersclosets.blogspot.com/2012/09/gluten-free-thats-me.html

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Amelia November 3, 2012 at 7:07 am

SOY SAUCE HAS GLUTEN! but great list besides that.

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Billijean Hobson May 9, 2013 at 3:18 pm

I have been enjoying VEGETARIAN soy sauce for years WHEAT FREE. It’s a bit heavier/darker but it is really good to spice up rice or soups or as a dipping sauce. It does come in a lite salt version as well.

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Amanda January 6, 2014 at 9:43 am

I’m not sure where you are located, but the store brand soy sauce at bi-lo (southern home) is gluten free.

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Larissa October 20, 2014 at 3:55 pm

Actually, soy itself does not contain gluten. However, it is stored and transported as well as processed with wheat and other products that contain gluten. There are many brands that are gluten free. My favorite is the San-J brand. Look around and read labels. Good luck!

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Janie November 5, 2012 at 10:45 pm

This is really helpful! I think I will definitely follow this. I really appreciate it! I do have a question though…. why are the links for some of the meals not available? I’ve tried searching your website for them as well and they are not available. I’m sure I can figure out something to make with the ingredients, just not sure exactly what it is you are intending just going off of a name without a recipe.

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Miriam Fisher December 24, 2012 at 12:14 pm

was unable to print out monthly meal plan -

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Lauren Mckay February 12, 2013 at 2:18 pm

Is this supposed to be a family menu ?

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misty February 18, 2013 at 3:41 pm

where are the recipes for the weekly meals?

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Rebecca March 3, 2013 at 9:34 am

What a great website and the best part is that your meal planning and grocery list is done for you! Thank you so much….

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Sharon June 3, 2013 at 10:55 pm

Thank you so much for this monthly menu. We are a gluten free family and are enjoying trying new things (okay, I admit I am enjoying it and the kids, well, not so much). However, I was wondering if it might be possible to have links to all the recipes. Upon searching for them I found them on your site. However, since we are new to your site I was a little bit confused. If it isn’t too much trouble it would be very much appreciated.

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Sherry Blow July 1, 2013 at 2:02 pm

I want to make 1-2 days worth of meals for a dear friend that has celiac and now has pancreatic cancer. They need meals for several days and weeks as company is visiting from out of town. I would really like to find a cookbook as several of your items sound really great! Thanks

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Jocelyn July 6, 2013 at 3:01 pm

My daughter has Autism and this is my main motivation for starting my family of 8 on a gluten free diet. I have been dieting for years. The food is very similar, but knowing what to get and having different ideas keeps us from being bored and giving up. I’m hearing a lot of buzz how children with Autism that are non-verbal are benefiting from these Gluten free diets. It’s time to see if that is true. Either way we will all be healthier :) thanks for providing these lists!

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Carol October 6, 2013 at 12:38 pm

I can only open a month of breakfasts. Lunches and dinners are not there.

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Mary Klein October 7, 2013 at 8:35 pm

Thank you! Sometimes I just need someone to tell me what to eat so I’m not tempted with poor choices. I’m looking forward to trying your recipes!

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Genie April 18, 2014 at 6:18 pm

Very disappointed with this… I’m ready to cook my first meal…after looking at the shopping lists, I decided on starting on week 3 because it matched up closest with things I already had in my pantry. So I went to the store & had a very expensive shopping trip to get everything else on the week 3 grocery list last night. Now, I go to prepare the Friday dinner for the week 3 of the menu plan…and don’t have several of the ingredients because they weren’t on the grocery list &/or the wrong amount was on the list (1 zucchini, for instance instead of the 2 called for in the recipe) No eggplant on the list, no tomato (except for the cherry tomatoes, which I guess I could use & hope I don’t need them for another recipe later in the week.) Now I’m wondering how many things are on the list that I didn’t need to buy…It’d be better to have a menu plan (with links to the recipes so you can find them easily) and have to make your own grocery list than have an incorrect list. :(

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Meredith May 17, 2014 at 3:37 pm

Hey, on the weekly gluten free shopping list… what if you’re broke, and you can’t afford to buy so many groceries each week? what if you’re a celiac living on $300 or less a month for food?

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Gabe May 28, 2014 at 5:10 pm

The author reduces a lot of the cost for her recipes by growing a lot of the vegetables needed for the recipes at home and using them fresh or preserving them for later use. If you can’t grow your own or make friends with a local gardener you’ll have to plan your recipes around what’s in season if you want to find them for the lowest cost. For example I’d wait to make the Berry Quinoa Parfait because if I bought the berries for it now it’d be $5 for the raspberries and $6 for the blueberries. Once the berries are in season locally the cost will be right in line with the author’s estimate or if my raspberry plants are successful free ;) .

I think most of the recipes are designed for a family of 4. If you’re cooking for one or two people you only need to buy enough ingredients to make a couple servings or plan on stretching the menu plan for one week over a week and half to two week period since you’ll have a lot of leftovers. Instead of buying everything for the full week at once start out with the menu plans for two or three days, see how far you can stretch the leftovers.

Also you can sometimes substitute cheaper ingredients from what the recipe calls for, like turkey burger for hamburger or chicken or pork for beef. For the Berry Parfait you could try substituting seedless grapes or apple chunks tossed in lemon juice. Check out the prices between frozen and fresh veggies. Sometimes frozen veggies are cheaper then fresh and will work fine in their place, though you’ll probably need to adjust the cooking time to keep from over or under cooking them. Also look at canned fruits and veggies not as good as fresh or frozen but defiantly something to keep in mind. Plus with canned goods you can stock up on them when you find the on sale and you don’t have to worry about them going bad. Additionally keep an eye out for local farmers who put produce stand on street corners or in parking lots, usually they have better quality fresh fruits and vegetables for less then you’d get them at the store.

If you’re on a tight budget you’re frankly going to have to do some research and pricing on ingredients and substitutes and plan your meals around that. Some items that tend to be consistently more affordably priced are rice, dried and canned beans, potatoes, canned tomatoes, eggs, carrots and corn meal. Prices on most fruits, vegetables and meats tend to fluctuate based on local availability and demand, you’ll just have to check out the prices on them on a regular basis and have an idea for a substitute ingredient or alternative meal if they’re out of your price range. Things like baking mixes are usually cheaper to make yourself, but they can have a larger up front cost.

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