this weeks Gluten Free Menu

🛒 Gluten-Free Shopping List

Proteins

• 2 lbs boneless skinless chicken thighs

• 1 lb ground beef

• 1 lb boneless pork chops

• 1 dozen eggs

• 1 can black beans

• 1 pack gluten-free chicken sausage

Dairy

• 8 oz shredded cheddar cheese

• 8 oz shredded mozzarella

• 1 gallon milk

• 1 stick butter

• Optional: grated Parmesan

Grains & Staples

• 1 lb gluten-free pasta (penne or rotini)

• 1 lb white or brown rice

• 1 loaf gluten-free sandwich bread

• 1 pack gluten-free tortillas (corn or labeled GF)

• 1 can diced tomatoes

• 1 box gluten-free chicken broth

Produce

• 3 russet potatoes

• 1 sweet potato

• 2 onions

• 1 bell pepper

• 2 carrots

• 1 zucchini

• 1 head romaine or green leaf lettuce

• 1 bunch green onions

• 1 clamshell grape tomatoes

• 2 apples

• 2 bananas

• 1 lemon

Pantry/Spices (check your kitchen first!)

• Olive oil

• Garlic powder

• Onion powder

• Paprika

• Italian seasoning

• Salt & pepper

• Cumin

• Gluten-free BBQ sauce

🍴 Gluten-Free Dinner Menu & Recipes

Monday: Garlic Butter Chicken Thighs with Roasted Potatoes & Carrots

📌 What you’ll need:
Chicken thighs, russet potatoes, carrots, olive oil, garlic powder, salt & pepper, butter.

How to make it:

1. Preheat oven to 425°F. Cut potatoes and carrots into chunks. Toss with olive oil, salt, pepper, and garlic powder.

2. Season chicken thighs and roast with veggies on a sheet pan for 35–40 mins.

3. Drizzle melted butter over chicken before serving.

Tuesday: Creamy GF Pasta with Chicken Sausage & Zucchini

📌 What you’ll need:
Gluten-free pasta, chicken sausage, zucchini, onion, milk, shredded cheese, olive oil.

How to make it:

1. Cook pasta according to package instructions.

2. Sauté sliced sausage and chopped onion until browned, add diced zucchini and cook until soft.

3. Stir in ½ cup milk and ½ cup shredded cheese to create a creamy sauce.

4. Toss with pasta and serve warm.

Wednesday: Pork Chops with Sweet Potato Mash & Green Salad

📌 What you’ll need:
Pork chops, sweet potato, lettuce, grape tomatoes, olive oil, garlic powder, salt & pepper.

How to make it:

1. Pan-sear pork chops with garlic powder, salt, and pepper until golden and cooked through.

2. Peel, boil, and mash sweet potato with butter and a pinch of salt.

3. Toss lettuce and tomatoes with olive oil for a fresh salad side.

Thursday: BBQ Chicken Rice Bowls

📌 What you’ll need:
Chicken thighs, rice, black beans, cheddar cheese, green onions, gluten-free BBQ sauce, cumin.

How to make it:

1. Cook rice.

2. Season and pan-cook or bake chicken thighs, then slice and toss with gluten-free BBQ sauce.

3. Heat black beans with a pinch of cumin and salt.

4. Build bowls: rice, beans, BBQ chicken, cheese, and green onions.

Friday: Cheesy Black Bean Quesadillas with Lettuce & Tomato Salad

📌 What you’ll need:
Black beans, gluten-free tortillas, cheddar cheese, lettuce, grape tomatoes, cumin, garlic powder.

How to make it:

1. Mash black beans with cumin and garlic powder.

2. Fill GF tortillas with beans and cheese, cook in skillet until golden.

3. Serve with chopped lettuce and tomato salad.

✅ Final Thoughts

This week’s gluten-free plan is all about real ingredients, familiar meals, and no wasted food.
No boxes. No stress. Just good food that happens to be gluten-free.

👉 Want this plan delivered each week? Sign up at [insert site link].

Happy cooking,
Chef Tony Casanova