This Weeks Gluten Free Meal Plan

🍽️ This Week's Gluten-Free Meal Plan: Delicious Dinners Without the Hassle!

By Chef Tony Casanova

Welcome to My EZ Meal Plan, where we do the hard stuff so you don’t have to! If you love eating good food but hate meal planning, grocery lists, and prepping, you’re in the right place.

Each week, we’ll provide a full meal plan with simple recipes and a shopping list—so all you have to do is follow along and enjoy stress-free cooking.

This week’s gluten-free meal plan is designed to feed a family of four on a $100 budget, with meals that are quick, easy, and satisfying. Let’s get cooking!

🛒 Your Weekly Shopping List ($100 Budget, Gluten-Free)

Here’s everything you’ll need for this week’s meals. Stick to the list, and you’ll stay within budget!

Protein:

✅ 2 lbs chicken thighs
✅ 1 lb ground beef
✅ 1 lb gluten-free Italian sausage
✅ 1 lb diced ham
✅ 1 can black beans

Dairy:

✅ 1 gallon milk
✅ 8 oz shredded cheddar cheese
✅ 8 oz mozzarella cheese
✅ 1 stick butter

Grains & Staples (Gluten-Free Options):

✅ 1 frozen peas and carrots
✅ 1 lb gluten-free pasta (spaghetti or penne)
✅ 1 lb rice
✅ 1 can diced tomatoes
✅ 1 jar gluten-free marinara sauce
✅ 1 pack gluten-free tortillas

Fresh Produce:

✅ 1 head of lettuce
✅ 2 onions
✅ 2 bell peppers
✅ 1 bag baby carrots
✅ 3 potatoes
✅ 2 apples
✅ 2 bananas

Pantry Items (Check Your Kitchen!):

✅ Olive oil
✅ Garlic powder
✅ Onion powder
✅ Salt & pepper
✅ Italian seasoning
✅ Cumin
✅ Gluten-free soy sauce

🍽️ Budget-Friendly Weekly Gluten-Free Meal Plan

A simple, delicious, and budget-friendly meal plan for the week, feeding a family of four for around $100!

Monday: One-Pan Garlic Chicken & Rice

📌 What you’ll need:

• Chicken thighs

• Rice

• Onion

• Bell pepper

• Garlic powder

• Salt & pepper

How to make it:

1️⃣ Season chicken thighs with garlic powder, salt, and pepper.
2️⃣ Sauté onions and bell peppers in a large pan with olive oil until softened.
3️⃣ Add chicken thighs and cook until golden brown on both sides.
4️⃣ Pour in 2 cups of water, add 1 cup of rice, cover, and let simmer for 20 minutes.
5️⃣ Serve and enjoy!

✔ Gluten-Free Tip: Always check seasoning blends to ensure they don’t contain hidden gluten!

Tuesday: Quick & Cheesy Gluten-Free Beef Tacos

📌 What you’ll need:

• Ground beef

• Gluten-free tortillas

• Shredded cheese

• Lettuce

How to make it:

1️⃣ Brown ground beef in a pan, seasoning with cumin and salt.
2️⃣ Warm up gluten-free tortillas and fill them with beef, cheese, and shredded lettuce.
3️⃣ Enjoy with baby carrots on the side for an easy veggie boost.

✔ Gluten-Free Tip: Many tortillas contain gluten—always opt for corn tortillas or ones labeled gluten-free!

Wednesday: Budget-Friendly Gluten-Free Spaghetti Night

📌 What you’ll need:

• Gluten-free pasta

• Gluten-free marinara sauce

• Gluten-free Italian sausage

• Mozzarella cheese

How to make it:

1️⃣ Cook gluten-free pasta according to the package instructions.
2️⃣ Brown gluten-free Italian sausage in a pan, then add marinara sauce and let simmer.
3️⃣ Combine with pasta, top with shredded mozzarella, and dig in!

✔ Gluten-Free Tip: Regular pasta contains wheat, so make sure to buy gluten-free brands like Barilla, Banza, or Jovial!

Thursday: Gluten-Free Ham Fried Rice

📌 What you’ll need:

• 2 cups cooked rice (leftover rice works best!)

• 1 cup diced ham

• 1 onion (chopped)

• 1 cup frozen peas & carrots

• 2 tbsp gluten-free soy sauce

• 1 tbsp oil

How to make it:

1️⃣ Heat oil in a pan and sauté chopped onion until soft.
2️⃣ Add diced ham, cooking for 2-3 minutes until lightly browned.
3️⃣ Stir in peas & carrots and cook for another minute.
4️⃣ Add cooked rice and gluten-free soy sauce, stirring everything together.
5️⃣ Cook for another 2-3 minutes, then serve hot!

✔ Gluten-Free Tip: Regular soy sauce contains wheat—always use Tamari or a certified gluten-free soy sauce!

Friday: Beef Fajita Stuffed Baked Potatoes with Cheese & Sour Cream

📌 What you’ll need:

• 4 large potatoes

• ½ lb ground beef (or thinly sliced beef)

• 1 bell pepper (sliced)

• 1 onion (sliced)

• ½ tsp cumin

• ½ tsp chili powder

• ½ cup shredded cheese

• ½ cup sour cream

• 1 tbsp olive oil

How to make it:

1️⃣ Bake potatoes in the oven at 400°F for about 45 minutes (or microwave for 8 minutes if short on time).
2️⃣ Heat olive oil in a pan and sauté sliced bell pepper and onion until soft.
3️⃣ Add ground beef (or sliced beef), cumin, and chili powder and cook until browned.
4️⃣ Slice open baked potatoes and stuff with the fajita beef mixture.
5️⃣ Top with shredded cheese and sour cream, then serve!

✔ Gluten-Free Tip: Double-check seasoning blends to make sure they don’t contain hidden gluten!

Final Thoughts

That’s a week’s worth of stress-free, budget-friendly gluten-free meals for just $100! 🎉

✔ Simple. Delicious. No complicated meal prep required!

Be sure to check back next week for another meal plan, and let me know in the comments which recipe was your favorite!

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Happy cooking,

Chef Tony Casanova