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 $451, or $5.36 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. 35 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?

Herb lamb chops & potatoes, Oven steak with potatoes & arugula, Lamb chops with green beans & roast potatoes, Steak with potatoes and green beans, Mint lamb chops with peas and potatoes, plus 16 more. 21 meals, one list.

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

8 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 $451 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

$451 for the week

Per serving: $5.36
Avg time: 110 min
Grocery list: 35 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 Cajun shrimp with corn & lime at 16 minutes and the slowest is Paprika beef & potato at 420. Across the week you get 6 different main proteins, around 34g of protein per serving, 13 meals in 30 minutes or under, and 8 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.

35 items · sorted by store section

Produce

Potatoes22 lb
Lemons16
Garlic20
Carrots4.4 lb
Arugula1.3 lb
Onions12
Baby potatoes3.3 lb
Lettuce2
Limes4
Red chili peppers8
Fresh ginger4 oz
Scallions8
Celery1
Fresh parsley6 oz
Green beans4.9 lb
Fresh cilantro3 oz
Bell peppers6
Spinach14 oz

Meat & seafood

Lamb chops11.5 lb
Sirloin steak8.9 lb
Beef stew meat2.2 lb
Sausages16
Salmon fillets1.6 lb
Ground pork2.2 lb
Chicken thighs2.2 lb

Dairy & eggs

Paneer2.5 lb
Butter9 oz
Heavy cream10 fl oz

Pantry

Canned diced tomatoes8
Rice4.4 lb
Gluten-free pasta1.1 lb
Kidney beans (can)2
Corn (can)2

Frozen

Frozen shrimp2 lb
Frozen peas2 lb

Check your pantry

You probably have these already.

Olive oil
Balsamic vinegar
Italian seasoning
Smoked paprika
Salt & pepper
Garam masala
Vegetable oil
Red pepper flakes
Dried oregano
Ground cumin
Bouillon cubes

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 $451, or $5.36 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. 35 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?: Herb lamb chops & potatoes, Oven steak with potatoes & arugula, Lamb chops with green beans & roast potatoes, Steak with potatoes and green beans, Mint lamb chops with peas and potatoes, plus 16 more. 21 meals, one list.
How do you meal prep this gluten-free family meal plan?: 8 of the meals batch. Cook those first, eat the leftovers for lunch, and the grocery list barely changes.