Gluten-Free Meal Plan Under $20

Table of Contents

Gluten-free foods are essential for individuals with celiac disease or gluten sensitivity. Here are some naturally gluten-free options:

Day 1

Meal	Dish	Substitutions	Price
Breakfast	Chia Pudding with berries	Use gluten-free granola or chopped nuts	$3.00
Lunch	Turkey and Avocado Wraps	Use gluten-free tortillas	$5.00
Dinner	Baked Salmon with Roasted Vegetables	Serve with quinoa or brown rice	$7.00
Snack	Fruit and nut mix	Choose certified gluten-free nuts	$2.00

Day 2

Meal	Dish	Substitutions	Price
Breakfast	Oatmeal with berries and almond butter	Use certified gluten-free oats	$3.50
Lunch	Chicken salad lettuce wraps	Use lettuce leaves instead of bread	$5.50
Dinner	One-pot lentil stew with gluten-free bread	Choose certified gluten-free bread	$6.00
Snack	Veggie sticks with hummus	Use gluten-free crackers or carrots	$2.00

Day 3

Meal	Dish	Substitutions	Price
Breakfast	Gluten-free pancakes with fruit and maple syrup	Use gluten-free pancake mix or recipe	$4.00
Lunch	Tuna salad on gluten-free crackers	Choose certified gluten-free crackers	$4.50
Dinner	Chicken stir-fry with brown rice	Use gluten-free soy sauce or tamari	$5.50
Snack	Yogurt with berries and granola	Choose certified gluten-free granola	$3.00

Day 4

Meal	Dish	Substitutions	Price
Breakfast	Scrambled eggs with gluten-free toast and avocado	Use gluten-free bread or rice cakes	$4.50
Lunch	Leftovers from Day 3	Reheat chicken stir-fry	$0.00
Dinner	Black bean burgers on gluten-free buns	Use gluten-free burger buns	$6.00
Snack	Apple with almond butter	Choose certified gluten-free almond butter	$2.00

Day 5

Meal	Dish	Substitutions	Price
Breakfast	Smoothie with protein powder, spinach, banana, and almond milk	Choose certified gluten-free protein powder	$4.00
Lunch	Soup and salad	Choose gluten-free soup and salad dressing	$5.00
Dinner	Roasted chicken with roasted vegetables and quinoa	Use quinoa instead of couscous	$7.00
Snack	cookies	Choose pre-made cookies or bake your own	$3.00

Gluten-free foods are essential for individuals with celiac disease or gluten sensitivity. Here are some naturally gluten-free options:

Fruits and Vegetables: All fresh fruits and vegetables are naturally gluten-free.
Meat and Poultry: Fresh, unprocessed meat and poultry.
Fish and Seafood: Fresh fish and seafood.
Dairy: Milk, cheese, and yogurt (check for additives).
Beans, Legumes, and Nuts: All types of beans, legumes, and nuts.
Grains and Starches:
- Rice: White, brown, and wild rice.
- Quinoa: A versatile grain substitute.
- Corn: Cornmeal, corn flour, and polenta.
- Gluten-Free Oats: Ensure they are labeled gluten-free to avoid cross-contamination.
- Buckwheat: Despite its name, it is gluten-free.
- Amaranth, Millet, and Teff: Lesser-known gluten-free grains.
- Potatoes: All types of potatoes.
- Tapioca and Arrowroot: Starches used in baking.

Read Labels: Always check for gluten-containing ingredients.
Avoid Cross-Contamination: Use separate utensils and cooking surfaces.
Choose Certified Products: Look for gluten-free certification on packaged foods.

Beef Suya: A spicy street food from western Africa made with a grounduts.
Sheet-Pan Honey Mustard Chicken: An easy, low-carb meal with tender, juicy chicken.
Cauliflower Tikka Masala: A classical indian vegetarian dish.
Gluten-Free Red Velvet Cake: A dessert that tastes just like the original.
Gluten-Free Banana Bread: Perfect for breakfast or a snack.
One-Pot Garlicky Shrimp & Broccoli: A quick and flavorful dinner food in just 20 minutes.

Notes:

This is a sample meal plan and you may need to adjust it based on your individual dietary needs and preferences.
Prices are estimates and may vary depending on the specific ingredients you choose.
Be sure to read all food labels carefully to ensure that they are gluten-free.
This plan does not include beverages. You may need to adjust your budget accordingly.