Do I need gluten-free pasta or bread for this week?

Only where a recipe calls for it, and it is listed on the grocery list as its own line. Most meals are naturally gluten-free: rice bowls, tacos, sheet-pan meals and potatoes.

How much should 3–4 people spend on groceries a week?

This gluten-free balanced week lands at $349, or $4.15 a serving, with real package sizes. That is the till, not a best-case spreadsheet.

Does a gluten-free family meal plan come with a grocery list?

Yes. 58 items, sorted by aisle, sized for 3–4 people. One shop. The list is on this page.

What do you eat on a gluten-free family meal plan?

Paprika Tempeh with Spinach & Tomatoes, Tuna Sweetcorn Jacket Potato, Slow Cooker Chicken Korma, Mixed Berry Coconut Yogurt Bowl, Herb Turkey Patties with Cucumber Salad, plus 16 more. 21 meals, one list.

How do you meal prep this gluten-free family meal plan?

5 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.

Gluten-free family meal plan: a week of meals for $349 with grocery list

Balanced budget · 3–4 people · Gluten-free

No wheat, barley or rye — including soy sauce and stock. Rice, potatoes and corn tortillas, so nobody feels like they are on a special diet.

This weekon budget

$349 for the week

Per serving: $4.15
Avg time: 20 min
Grocery list: 58 items

Meal BFF app

Make this week yours

Tell it about your kitchen and taste. It hands you the week and the list. Swap any meal.

The week

Why this week

A couple of nicer meals, a couple of cheap ones, nothing that makes you wince at checkout.

Feeding four: the per-serving cost drops, the list gets longer. Big-pan meals so one cook does one round of dishes.

No wheat, barley or rye anywhere, including the pasta and the soy sauce. Rice, potatoes and gluten-free pasta carry the carbs.

The quickest meal is Mixed Berry Coconut Yogurt Bowl at 5 min and the slowest is Instant Pot Chicken Biryani at 35 min. Across the week you get 8 different main proteins, around 32g of protein per serving, 20 meals in 30 minutes or under, and 5 that double up well if you want to cook once and eat twice.

Grocery list

Already written. Rounded to the packages you’d actually buy. One trip.

58 items · sorted by store section

Produce

Tempeh1.3 lb
Bell peppers9
Spinach2.2 lb
Onions12
Potatoes8.8 lb
Mushrooms1.3 lb
Silken tofu1.5 lb
Limes8
Cucumber3
Lemons4
Cherry tomatoes9 oz
Avocados2
Sweet potatoes2.2 lb
Cabbage1
Baby potatoes1.7 lb
Lettuce1
Zucchini2
Fresh cilantro2 oz
Bananas6
Carrots2.2 lb
Scallions8

Meat & seafood

Chicken thighs6.6 lb
Salmon fillets1.6 lb
Beef stew meat2.2 lb
Ground turkey2.2 lb
White fish fillets1.3 lb
Sausages8
Chicken breast1.4 lb
Ground beef1.1 lb

Dairy & eggs

Eggs36
Cheddar1.8 lb
Coconut yogurt1.8 lb
Greek yogurt3.3 lb
Parmesan5 oz
Butter9 oz
Milk2.1 qt
Sour cream9 oz
Heavy cream10 fl oz
Almond milk1.1 qt

Pantry

Microwave rice pouch10
Black beans (can)6
Canned tuna4
Corn (can)6
Canned diced tomatoes4
Chunky salsa1.3 lb
Kidney beans (can)4
Chia seeds7 oz
Tortilla chips11 oz
Taco shells12
Cashews7 oz
Walnuts5 oz
Tikka masala paste7 oz
BBQ sauce14 fl oz
Rice2.2 lb
Coconut milk (can)1
Oats2.2 lb

Frozen

Frozen mixed berries3.3 lb
Frozen peas2 lb

Check your pantry

You probably have these already.

Olive oil
Maple syrup
Smoked paprika
Garam masala
Ground cumin
Vegetable oil
Italian seasoning
Cinnamon
Salt & pepper

Meal BFF app

Let Meal BFF tell you the week

A few answers. It comes back with what to eat and one grocery list. Like a friend, not a recipe book. Free, no account.

More weekly meal plans

Questions about this week

Do I need gluten-free pasta or bread for this week?: Only where a recipe calls for it, and it is listed on the grocery list as its own line. Most meals are naturally gluten-free: rice bowls, tacos, sheet-pan meals and potatoes.
How much should 3–4 people spend on groceries a week?: This gluten-free balanced week lands at $349, or $4.15 a serving, with real package sizes. That is the till, not a best-case spreadsheet.
Does a gluten-free family meal plan come with a grocery list?: Yes. 58 items, sorted by aisle, sized for 3–4 people. One shop. The list is on this page.
What do you eat on a gluten-free family meal plan?: Paprika Tempeh with Spinach & Tomatoes, Tuna Sweetcorn Jacket Potato, Slow Cooker Chicken Korma, Mixed Berry Coconut Yogurt Bowl, Herb Turkey Patties with Cucumber Salad, plus 16 more. 21 meals, one list.
How do you meal prep this gluten-free family meal plan?: 5 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.