Week 1 of our 2025 Gluten-Free Meal Plan on a Budget

5-Day Gluten-Free Meal Plan: High-Protein, Kid-Friendly, and Budget-Friendly

Planning meals that are gluten-free, high in protein, kid-approved, and budget-conscious doesn’t have to be overwhelming! With a $200 budget, I’ve created a complete 5-day meal plan that’s nutritious, delicious, and simple to prepare. Whether you’re gluten-free by necessity or choice, these meals will keep your family happy and your wallet intact.

The Meal Plan

Day 1

Breakfast: Scrambled Eggs with Cheese and Chicken Sausage, Fruit SaladLunch: Grilled Chicken Salad with Ranch Dressing, Apple SlicesDinner: Baked Salmon, Roasted Sweet Potatoes, Steamed Broccoli

Day 2

Breakfast: Greek Yogurt with Gluten-Free Granola and BerriesLunch: Roast Beef and Cheese Lettuce Wraps, Carrots with HummusDinner: Beef Tacos with Lettuce Wraps, Black Beans, and Avocado

Day 3

Breakfast: Gluten-Free Pancakes with Sunflower Seed Butter and Banana SlicesLunch: Grilled Chicken Breast with Quinoa and Steamed Green BeansDinner: Rotisserie Chicken, Mashed Cauliflower, Roasted Zucchini

Day 4

Breakfast: Smoothie (Protein Powder, Almond Milk, Spinach, Banana, Frozen Berries)Lunch: Gluten-Free Pasta with Marinara and Beef MeatballsDinner: Grilled Shrimp Skewers, Rice Pilaf, Roasted Asparagus

Day 5

Breakfast: Scrambled Eggs with Veggies and Cheese, Gluten-Free ToastLunch: Tuna Salad on Cucumber Slices, Mixed Greens with Olive Oil and VinegarDinner: Baked Chicken Thighs, Roasted Carrots, Sautéed Spinach

The Recipes

Day 1

Breakfast: Scrambled Eggs with Cheese and Chicken Sausage

1. Cook diced chicken sausage in a skillet over medium heat until browned.

2. Whisk 2-3 eggs per person, pour into the skillet, and scramble.

3. Add shredded cheese (optional) and stir until melted.

4. Serve with fruit salad (mix chopped apples, berries, and bananas).

Lunch: Grilled Chicken Salad

1. Grill chicken breast seasoned with salt, pepper, and garlic powder until cooked through.

2. Slice and serve on a bed of mixed greens.

3. Add your choice of toppings (cucumber, shredded carrots, cheese).

4. Drizzle with ranch dressing.

Dinner: Baked Salmon, Roasted Sweet Potatoes, Steamed Broccoli

1. Season salmon fillet with olive oil, salt, pepper, and garlic powder.

2. Bake at 400°F (200°C) for 12-15 minutes.

3. Toss cubed sweet potatoes with olive oil, salt, and paprika, and roast at 400°F for 25-30 minutes.

4. Steam broccoli until tender, about 5-7 minutes.

Day 2

Breakfast: Greek Yogurt with Granola and Berries

1. In a bowl, layer Greek yogurt, gluten-free granola, and fresh berries.

Lunch: Roast Beef and Cheese Lettuce Wraps

1. Use large lettuce leaves as wraps.

2. Fill with roast beef slices, cheese, and mustard or mayo. Roll up.

3. Serve with baby carrots and hummus for dipping.

Dinner: Beef Tacos with Lettuce Wraps

1. Brown ground beef, seasoning with chili powder, cumin, garlic powder, and salt.

2. Serve in lettuce wraps with black beans, avocado slices, and salsa.

Day 3

Breakfast: Gluten-Free Pancakes with Sunflower Seed Butter and Bananas

1. Make pancakes using gluten-free pancake mix as directed.

2. Spread sunflower seed butter on top and add banana slices.

Lunch: Grilled Chicken with Quinoa and Green Beans

1. Grill seasoned chicken breast.

2. Cook quinoa as per package instructions.

3. Steam green beans until tender, about 5-7 minutes.

Dinner: Rotisserie Chicken, Mashed Cauliflower, Roasted Zucchini

1. Serve store-bought rotisserie chicken.

2. For mashed cauliflower: steam cauliflower florets until soft, then blend with butter, garlic, and salt.

3. For zucchini: slice, toss with olive oil, salt, and pepper, and roast at 425°F for 15-20 minutes.

Day 4

Breakfast: Smoothie

1. Blend almond milk, spinach, frozen berries, a banana, and protein powder until smooth.

Lunch: Gluten-Free Pasta with Marinara and Beef Meatballs

1. Cook gluten-free pasta as per instructions.

2. Warm marinara sauce and add pre-cooked beef meatballs.

3. Toss together and serve.

Dinner: Grilled Shrimp Skewers, Rice Pilaf, Roasted Asparagus

1. Skewer shrimp, season with olive oil, garlic, and paprika, and grill or pan-sear until pink.

2. Cook rice pilaf per package instructions.

3. Roast asparagus with olive oil, salt, and pepper at 400°F for 12-15 minutes.

Day 5

Breakfast: Scrambled Eggs with Veggies and Cheese

1. Sauté diced bell peppers and spinach in a skillet.

2. Add whisked eggs and scramble.

3. Stir in shredded cheese and serve with gluten-free toast.

Lunch: Tuna Salad on Cucumber Slices

1. Mix drained tuna with mayo, salt, and pepper.

2. Spoon onto thick cucumber slices.

3. Serve with a mixed green salad drizzled with olive oil and vinegar.

Dinner: Baked Chicken Thighs, Roasted Carrots, Sautéed Spinach

1. Season chicken thighs with olive oil, salt, and pepper. Bake at 375°F for 35-40 minutes.

2. Toss carrot sticks with olive oil and roast at 425°F for 20-25 minutes.

3. Sauté spinach in olive oil with garlic for 2-3 minutes.

Grocery List

Proteins:

• Eggs (2 dozen)

• Chicken sausage (1 lb)

• Chicken breasts (2 lbs)

• Rotisserie chicken (1 whole)

• Ground beef (1 lb)

• Salmon fillet (1 lb)

• Shrimp (1 lb)

• Tuna (2 cans)

• Beef meatballs (1 lb)

• Protein powder

Dairy:

• Greek yogurt (large container)

• Shredded cheese (2 bags)

• Almond milk

Produce:

• Spinach (1 bag)

• Lettuce (1 head)

• Sweet potatoes (2 large)

• Zucchini (3)

• Asparagus (1 bunch)

• Green beans (1 lb)

• Bananas (1 bunch)

• Apples (5)

• Mixed berries (fresh or frozen)

• Avocado (2)

• Cucumber (2)

Pantry:

• Gluten-free granola

• Gluten-free pancake mix

• Gluten-free bread

• Gluten-free pasta (1 box)

• Quinoa (1 bag)

• Black beans (1 can)

• Rice

• Marinara sauce (1 jar)

• Sunflower seed butter

• Hummus

Spices and Condiments:

• Ranch dressing

• Olive oil

• Salt, pepper, garlic powder

Why This Plan Works

This meal plan is:

• Gluten-Free: No hidden gluten ingredients.

• High-Protein: Ideal for active kids and adults alike.

• Kid-Friendly: Familiar flavors and fun presentation make these meals a hit.

• Budget-Friendly: All meals stay within a $200 budget.

What are your go-to gluten-free meals? Share your ideas or tweaks to this plan in the comments below!