Meal planning can feel overwhelming—especially when you’re juggling dietary restrictions, a tight budget, and the chaos of everyday life. That’s why I’ve put together this 2-week gluten-free meal plan [ This is a full extended version of the dinner plan post] that’s not only affordable and nourishing, but also allergen-conscious and family-friendly. Whether you’re navigating life with autoimmune issues, food sensitivities, or simply looking for cleaner, protein-packed options, this plan avoids beef, whole eggs, sweet potatoes, peanuts, walnuts, pecans, and most beans (we’ve kept green and lima beans). With a mix of hearty dinners, vegetarian swaps, and comforting favorites, you’ll find balance without boredom.

(No Whole Eggs, Beans, Beef, Peanuts, Walnuts, Pecans, or Sweet Potatoes)
✅ High-protein, allergen-conscious, and balanced with vegetarian options.

Just the dinner plans can be found here:

Delicious Gluten-Free Meals on a Budget

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🌼 WEEK 1

Day	Breakfast	Lunch	Dinner
Mon	Egg white scramble + spinach + GF toast	Turkey lettuce wraps + carrots	Lemon herb chicken thighs + quinoa + green beans
Tue	Dairy-free yogurt + berries + almonds	Pork fried rice (with carrots & peas)	Coconut curry tofu + jasmine rice + broccoli
Wed	GF oatmeal + banana + chia seeds	Chicken & veggie soup (carrot, celery)	Teriyaki ground turkey + stir-fried cabbage + rice
Thu	Egg substitute veggie omelet + toast	Tuna salad (no mayo) + cucumber slices	Garlic pork loin roast + mashed cauliflower + green beans
Fri	Smoothie with dairy-free yogurt + almond butter	Leftover pork bowl	Zucchini noodles + turkey marinara
Sat	GF almond flour pancakes + fruit	Chicken apple salad with balsamic drizzle	Tofu stir-fry with bell pepper + carrots over rice
Sun	Egg-free banana oat muffins + fruit	Tuna avocado lettuce wraps	Grilled lemon chicken + roasted parsnips + lima beans

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🌼 WEEK 2

Day	Breakfast	Lunch	Dinner
Mon	Yogurt parfait (dairy-free) + apple	Chicken quinoa bowl with cucumber	Baked turkey patties (no bun) + roasted carrots + zucchini
Tue	GF oatmeal + cinnamon + flax	Tofu & veggie wrap in GF tortilla	Pork chops + rosemary potatoes + green beans
Wed	Egg white & kale scramble + GF toast	Tuna + avocado rice cakes	Chicken fajita bowl (peppers, onion, rice, avocado)
Thu	Smoothie with seeds + berries	Leftover fajita bowl	Creamy garlic tofu + mashed potatoes + roasted broccoli
Fri	Almond flour muffin + plant-based yogurt	Turkey rice bowl with veggies	Herb-roasted chicken breast + sautéed cabbage + carrots
Sat	GF banana pancakes (egg-free) + fruit	Pork lettuce wraps with pineapple salsa	Coconut lime chicken with jasmine rice + green beans
Sun	Egg-free protein bar + fruit	Tuna pasta salad (GF) + grape tomatoes	Tofu veggie curry + quinoa and herbs

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Download the meal plan here:

🛒 GROCERY LIST FOR 2-WEEK MEAL PLAN

🥩 Proteins

• Chicken thighs (bone-in or boneless) – 2–3 lbs
• Ground turkey – 2 lbs
• Turkey tenderloin or breast – 1.5 lbs
• Pork loin or pork chops – 2 lbs
• Tofu (firm or extra firm) – 3 blocks
• Canned tuna – 4 cans
• Egg whites or egg substitute – 2 cartons
• Plant-based protein bars – 1 box

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🥬 Vegetables

• Spinach – 1 large bag or bunch
• Broccoli – 2 heads or 1 large frozen bag
• Carrots – 2 lbs
• Celery – 1 bunch
• Onions (yellow or white) – 4–5
• Zucchini – 4–5 (for zoodles and sautéing)
• Bell peppers (any color) – 3–4
• Green beans – 1 lb fresh or 1 bag frozen
• Lima beans – 1 bag frozen
• Parsnips – 2–3
• Kale – 1 bunch or bag
• Cabbage – 1 small head
• Cucumbers – 2
• Tomatoes (grape or vine) – 1 pint
• Avocados – 4
• White or red potatoes – 2 lbs

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🍎 Fruits

• Bananas – 6–8
• Apples – 6
• Berries (strawberries, blueberries, etc.) – 2 pints
• Pineapple – 1 whole or 1 container pre-cut
• Lemons – 3–4

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🍚 Grains & Starches

• Quinoa – 1 box
• Brown or jasmine rice – 2 lbs
• Gluten-free pasta – 1 box
• Gluten-free tortillas – 1 pack
• Gluten-free bread – 1 loaf
• Gluten-free oats – 1 container
• Almond flour – 1 small bag

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🥥 Dairy & Dairy Alternatives

• Dairy-free yogurt (almond, coconut, or oat) – 6–8 servings
• Plant-based milk (almond, oat, or coconut) – 1 carton
• Shredded cheese or dairy-free cheese alternative – 1 pack
• Greek yogurt (lactose-free or plant-based) – 1 tub

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🧂 Pantry & Condiments

• Olive oil – 1 bottle
• Coconut oil (optional for curry dishes)
• Coconut milk (full fat) – 2 cans
• Tamari or GF soy sauce – 1 bottle
• Balsamic vinegar – 1 bottle
• Almond butter – 1 jar
• Gluten-free marinara sauce – 1 jar
• Chia seeds or flaxseed – 1 small bag
• Spices:
  • Garlic powder
  • Onion powder
  • Paprika
  • Curry powder
  • Italian seasoning
  • Basil, oregano, thyme
  • Sea salt & pepper
  • Red pepper flakes (optional)

I hope this meal plan brings you a sense of ease, nourishment, and maybe even a bit of joy in your kitchen. Remember, your health journey is your own, and you deserve food that makes you feel empowered, not restricted. Keep things simple, prep with intention, and honor your body’s needs one meal at a time. Be sure to download the printable PDF list to help you make your grocery list stress-free!

Much love and many blessings,
Mrs. B