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Two Week Gluten Free Dinner Meal Plan

Eating a gluten free diet can be expensive. If you're lucky it's only one person in your family having to eat 100% gluten free. For us that's our son. He's been gluten free since he was 6 months old. If he accidentally gets "glutened" then we get to deal with diarrhea, vomiting, stomach pain and hives...yay! So we try our very best to read the labels and make sure we aren't going to accidentally contaminate him. The meals below have gluten free and non gluten free options.

I have found that meal planning is a great way to save money. Not only does it allow you to buy certain things in bulk, which can be a great money saver, but it also means you know exactly what's for dinner. There's no sitting there and thinking "ugh what are we going to eat tonight?" which typically ends in going out to eat or ordering take out and that gets expensive if it becomes a regular habit. 

The recipes in my meal planning all tend to be what I would consider "kid friendly" but keeping in mind that everyone's kids will be different so adjust accordingly for your family. Feel free to swap ingredients for what you have or what you prefer. 

All of these items are purchased at Sam's Club and Walmart. It's an hour and a half drive to these stores for us but thankfully they're right next to each other. Having a list also helps us get in and out faster. Most of the items needed per recipe are listed except for some of the basics like spices, sugar, flour,oats. You'll need to account for that if you don't have the basics. If it cost more to buy the things to make things like a homemade taco seasoning then you can buy a packet of gluten free taco seasoning at the store. 

1. Spaghetti (my sauce recipe below, allow to simmer for at least 2 hours)
  • 12oz package gluten free spaghetti noodles
  • 28oz can crushed tomatoes 
  • 29oz can tomato sauce 
  • 1 tbsp tomato paste
  • 2 tbsp brown sugar
  • 2 tbsp red cooking wine (optional)
  • 1 tbsp olive oil
  • 1/2 onion, diced & cooked until translucent
  • 1 tsp kosher salt
  • 1/2 tsp ground black pepper
  • 1 & 1/2 tsp Italian seasoning
  • 1 tsp dried basil
  • 1 tsp dried oregano
  • 1 tsp dried parsley
  • 1/2 tsp paprika
  • 2 bay leaves
  • 1 pound ground Italian sausage, browned & fat drained
  • 4 garlic gloves, grated 

2. Gluten Free Mac & Cheese with Side Salad (recipe adapted from cake is the only thing that matters)
  • 12oz box gluten free elbow noodles
  • 3 tbsp salted butter
  • 3 tbsp gluten free flour 
  • 1 & 1/2 cups shredded sharp cheddar cheese
  • 1 & 1/2 cups shredded colby jack cheese 
  • 2 cups milk
  • seasonings: salt, pepper, dry mustard, cayenne pepper (whichever you choose)
  • head of lettuce (4 leaves missing for BLTs)
  • 1 tomato, seeded and chopped
  • 1/2 cucumber, thinly sliced 
  • shredded carrots
  • shredded sharp cheddar cheese
  • salad dressing of choice 
3. Loaded Potato Soup-Freezer Meal! (recipe found at happy money saver)
  • 32oz bag frozen southern style diced hash browns
  • 1 large onion, pureed 
  • 1 cup shredded carrots 
  • 4 cups water
  • 8 tsp gluten free chicken bouillon (check label for tsp to cup of water ratio)
  • 1/4 cup butter, cut into slices 
  • 2 tsp salt 
  • 8oz boneless ham steak, diced 
  • 1 & 1/2 cups whole milk + 3 tbsp cornstarch (or heavy cream)
  • shredded cheese & green onions for garnish 
4. Creamy Tomato Basil Soup with Grilled Cheese Sandwiches 
(recipe for soup adapted from coco and ash)
  • 14.5oz can of diced fire-roasted tomatoes, 3 cans
  • 2 cups water
  • 4 tsp gluten free chicken bouillon (check label for tsp to cup of water ratio)
  • 6 cloves of garlic, grated 
  • 1 yellow onion, diced
  • 3/4 tsp salt
  • 1/2 tsp ground black pepper
  • 1 tsp sugar
  • 1 cup whole milk + 2 tbsp cornstarch (or heavy cream)
  • 1/4 cup chopped fresh basil 
  • 8 slices of bread (2 slices gluten free, 6 slices regular OR all gluten free)
  • 8 slices American cheese (from the deli counter, or cheese of your choice)
  • butter to spread on bread 
5. Cheesy Spinach Grits with Fried Eggs (recipe adapted from the baker chick)
  • 2 cups whole milk
  • 2 cups water
  • 1 cup grits 
  • 1/2 ground black pepper
  • 1/4 tsp garlic powder
  • 1/4 tsp onion powder
  • 4 ounces shredded sharp cheddar cheese 
  • large handful of baby spinach
  • 6 eggs (2 for adults, 1 for each kid)
6. Black Bean Burgers with French Fries (recipe adapted from skinnytaste)
  • 16oz can of black beans
  • 1/2 red bell pepper
  • 1/2 cup chopped green onions
  • 3 tbsp chopped cilantro (I use 1 tsp dried cilantro since I have it in my pantry)
  • 3 cloves garlic
  • 1 egg
  • 1 tbsp cumin 
  • 1 tsp hot sauce
  • 1/2 cup of gluten free quick oats
  • thick sliced tomato (and/or hamburger buns for not gluten free)
  • colby jack cheese (optional)
  • half bag of french fries
7. Black Bean Burrito Bowls/Burritos (recipe adapted from turning the clock back)
  • 1-2 tbsp olive oil
  • 1 cup parboiled white rice
  • 2 & 1/4 cups of water 
  • 1/2 tsp salt
  • 2 garlic cloves, grated 
  • 15.5oz can of black beans
  • 1/2 cup chopped onion
  • 1 tsp chili powder
  • 1 tsp cumin
  • 1-2 cups of frozen corn
  • shredded colby jack cheese, sour cream & salsa for garnish
  • flour tortillas (burrito bowl for gluten free option)
8. Pasta with Vodka Sauce
  • 12oz package gluten free spaghetti noodles
  • 24oz jar Classico vodka sauce (Did you know all of the Classico brand jarred sauces are gluten free? I just learned about this a few months ago!)
  • parmesan for garnish (if you have it)
9. Veggie Fried Rice (recipe adapted from kitchen swagger)
  • 4 cups day old white rice
  • 12oz bag frozen peas and carrots
  • 1 small onion, finely diced
  • 4 eggs 
  • 1 tbsp vegetable oil
  • 1 tsp sesame oil 
  • 6 tbsp butter, melted
  • 3 tbsp liquid aminos or gluten free soy sauce
  • 1 tsp garlic powder
Just made last night. A regular in our meal planning and one of our favorite meals! Man do I love my wok. One of the best presents my husband has ever gotten me. 

10. Korean Ground Beef and Rice Bowls (recipe adapted from the recipe critic)
  • 1 lb lean ground beef
  • 3 garlic cloves, minced
  • 1/4 cup packed brown sugar
  • 1/4 cup liquid aminos or gluten free soy sauce 
  • 2 tsp sesame oil 
  • 1/4 tsp ground ginger
  • 1/4 tsp crushed red pepper flakes
  • 1/4 tsp ground black pepper
  • 2 cups cooked rice 
  • 1/2 of a cucumber thinly sliced & shredded carrots for garnish
11. Beef Nachos (homemade taco seasoning recipe found at family fresh meals)
  • 1 lb lean ground beef
  • 15oz can of black beans
  • 1 bag of lightly salted tortilla chips
  • 1-2 cups shredded colby jack & sharp cheddar cheese 
  • homemade taco seasoning (or store bought gluten free packet)
  • garnish: salsa, sour cream, jalapenos, etc
12. Hamburger Steaks with Caramelized Onions, Mashed Potatoes & Corn
(recipe adapted from sweet tea and cornbread)
  • 1 lb lean ground beef
  • 2 tbsp + 2 tsp gluten free quick oats
  • 2 tbsp + 2 tsp milk
  • 1 egg white
  • 1 tsp gluten free worcestershire sauce
  • 1 tsp Montreal steak seasoning
  • 1/4 tsp garlic powder
  • 1/4 tsp ground black pepper
  • 6 tbsp butter (1 tbsp for hamburger steak, 2 tbsp for caramelized onions & 3 tbsp for mashed potatoes)
  • 3-4 large russet potatoes
  • 1/4 cup sour cream
  • 1/4 cup whole milk
  • 1 large onion
  • frozen corn
  • salt and pepper to taste (mashed potatoes & corn)
13. Roast with Mashed Potatoes & Green Beans (Easter Sunday)
*we have a lamb roast in our deep freezer from when we bought an entire lamb in the beginning of this year at a great price! I'm going to list for a pork roast but adjust according to your wants/needs
  • 2.5 lb boneless pork sirloin roast, seasoned to taste
  • 3-4 large russet potatoes
  • 3 tbsp butter
  • 1/4 cup sour cream
  • 1/4 cup whole milk
  • 15oz can green beans x 2 (fresh or frozen is better but tell that to my kids)
  • salt and pepper to taste 
14. BLT with French Fries 
  • 8 slices of bread (2 slices gluten free, 6 slices or all gluten free)
  • 16oz package bacon
  • 1 large tomato sliced
  • 4 leaves of lettuce
  • mayo, salt & pepper to taste
  • half bag of french fries 

Shopping List 
All of these items were purchased from Sam's Club and Walmart. Prices will vary depending on which store you purchase your groceries. 

  • sharp cheddar cheese (2lb block)=$4.98
  • colby jack cheese (2lb block)=$4.48
  • whole milk (1 gallon)=$1.98
  • organic carrots (5lbs)=$3.48 (also using these as snacks)
  • boneless ham steak (8oz)=$1.98
  • green onions (1 bunch)=$0.98
  • frozen southern style hash browns (32oz bag)=$2.16
  • gluten free elbow noodles (12oz box)=$1.98
  • fire roasted tomatoes (3-15oz cans)=$0.92 each
  • yellow onions (3lb bag)=$1.58
  • honey wheat bread=$0.98 (omit if everyone eats gluten free)
  • American cheese (0.5lb from deli counter)=$2.99
  • salted butter (1lb)=$2.98
  • fresh basil (0.75oz)=$1.98
  • black beans (3-15oz cans)=$0.72 each 
  • hamburger buns (8ct)=$0.87 (omit if everyone eats gluten free)
  • french fries (32oz bag)=$1.68
  • red bell pepper=$1.38 
  • sour cream (24oz)=$2.37
  • baby spinach (10oz bag)=$1.98
  • large eggs (dozen)=$1.48
  • gluten free spaghetti noodles (2-12oz pkgs)=$1.98 each
  • Classico vodka sauce (24oz jar)=$1.82
  • frozen peas & carrots (12oz bag)=$1.27
  • liquid aminos (16oz bottle)=$4.52 (or gluten free soy sauce)
  • 93% lean ground beef (3lbs)=$12.44
  • cucumber=$0.58
  • lightly salted tortilla chips (13oz bag)=$0.92
  • ground cumin (1.62oz bottle)=$1.48
  • salsa (47oz jar)=$4.88
  • no salt added canned green beans (2-15oz cans)=$0.57 each (feel free to swap for fresh or frozen, my kids will only eat the canned)
  • frozen whole kernel corn (32oz bag)=$1.56
  • bacon (16oz pkg)=$2.98
  • tomatoes (3 pack)=$1.50
  • head of lettuce=$1.98
  • gluten free chicken bouillon (12oz container)=$3.00 (makes 56 cups of chicken broth)
  • russet potatoes (5lb bag)=$2.22
  • gluten free sandwich bread (15oz)=$4.98 (you'll probably need 2 loaves if everyone eats gluten free in your house)
  • burrito size flour tortillas (17oz pkg)=$1.97 (omit if everyone eats gluten free)
  • gluten free Worcestershire sauce (10oz bottle)=$1.00
  • boneless pork sirloin roast (2.8lbs)=$6.27
  • head of garlic=$0.57 
  • tomato sauce (29oz can)=$1.24
  • crushed tomatoes (28oz can)=$1.24
  • GRAND TOTAL=$110.73 + tax
Items I already have in my pantry but you may not:
  • red cooking wine (16oz bottle)=$2.12 (use regular red wine if you have some)
  • paprika (2.5oz bottle)=$0.98
  • Italian seasoning (0.95oz bottle)=$0.98
  • dried oregano (0.87oz bottle)=$0.98
  • dried basil (0.8oz bottle)=$0.98
  • dried parsley (0.4oz bottle)=$0.98
  • bay leaves (0.5oz bag)=$0.98
  • olive oil (17oz bottle)=$3.94
  • gluten free flour (22oz bag)=$2.98
  • salt (26oz container)=$0.54
  • ground black pepper (3oz container)=$2.68
  • salad dressing (16oz bottle)=$0.92 
  • white sugar (4lb bag)=$1.37
  • cilantro (1 bunch)=$0.88 (I have dried in my spice cabinet)
  • ground ginger (1.5oz bottle)=$2.48
  • sesame oil (5oz bottle)=$2.98
  • vegetable oil (16oZ bottle)=$1.94
  • Montreal steak seasoning (3.4oz bottle)=$1.84
  • mayo (30oz jar)=$2.98
  • garlic powder (3.4oz bottle)=$0.98
  • chili powder (3oz bottle)=$0.98
  • crushed red pepper flakes (1.75oz bottle)=$0.98
  • white or brown rice (32oz bag)=$1.44
  • gluten free quick oats (18oz container)=$2.88 (also use for breakfast)
  • quick grits (24 oz container)=$1.34
  • hot sauce (6oz bottle)=$0.98
  • tomato paste (4.56oz tube)=$1.97
  • cornstarch (16oz container)=$1.48
Even if you need to swap some items or add items from what's already in my pantry to the main shopping list it comes out budget friendly for dinners that feed all 4 of us (2 adults, 2 kids) well. There are also some meals that we will have leftovers of and the hubby takes them for lunch the next day! Incorporating meatless meals helps cut back significantly on our grocery budget but we never feel deprived. I mean who doesn't want to eat homemade mac and cheese? Seriously, I could eat it every single day! 

Hope this helps make your life a little bit easier and leaves your wallet a little bit thicker!



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