Gluten-free weekly meal plan
A full week of gluten-free home-cooked recipes.
It's loaded into your week and you can change anything.
The plan
Shopping list
Quantities for 4 people
Produce
- swiss chard1 pack
- garlic3
- basil0.5 tbsp
- eggplant1
- squash1
- onion8
- red onion2
- garlic clove11
- spinach1 pack
- romaine lettuce1
- lemon2
- bell pepper3
- red bell pepper1
- potato4.75 lb
- parsley2 tbsp
- leek2
- rosemary1 tbsp
- fresh rosemary1 tbsp
- carrot5
- winter squash1 lb
- zucchini2
Meat
- pork shoulder2.75 lb
- shrimp9.25 oz
- lean ground beef1.25 lb
- hake fillet1.75 lb
- flank steak2.25 lb
- chicken breast2
- chicken1.5 lb
- cut-up chicken1.75 lb
Deli
- cooked ham8
Dairy
- milk21.5 tbsp
- butter2 oz
- mozzarella11 oz
- mozzarella cheese9
- parmesan cheese1.5 oz
- grated parmesan cheese2 tbsp
- grated cheese5.75 oz
- plain yogurt4 tbsp
Pantry
- oil23.5 tbsp
- olive oil6.5 tbsp
- rice1.75 lb
- pea2 can
- gluten-free oats2.5 tbsp
- saffron0.5 tbsp
- chicken broth3.5 cup
- vegetable broth1 qt
- gluten-free crouton16 tbsp
- chickpea2 can
- chickpea flour21.5 tbsp
- egg9
- hard-boiled egg2
- bay leaf1
- mayonnaise7 oz
- dijon mustard0.5 tbsp
- oregano1.5 tbsp
- paprika0.5 tbsp
- smoked paprika0.5 tbsp
- sweet paprika0.5 tbsp
- pepper0.5 tbsp
- baking powder0.5 tbsp
- tomato puree1 qt
- salt3 tbsp
- gluten-free worcestershire sauce0.5 tbsp
- crushed tomato1.75 lb
- thyme0.5 tbsp
Bakery
- gluten-free bread8
Drinks
- white wine0.75 cup
Meal prep: what to make ahead
🍲 Cook and freeze: Shrimp and Leek Pie
For Wed · portioned in the freezer
🍲 Cook and freeze: Chickpea and Spinach Stew
For Fri · portioned in the freezer
🍲 Cook and freeze: Chicken Tomato Sauce (Tuco)
For Sat · portioned in the freezer
🍲 Cook and freeze: Baked Meatballs in Tomato Sauce
For Sun · portioned in the freezer
🍲 Cook and freeze: Oven-Roasted Vegetables
For Sun · portioned in the freezer
🥫 Make the sauces and bases (Sauce, Stock, Tomato sauce)
For Chicken Caesar Salad (Mon), Arroz con Pollo (Chicken and Rice) (Wed), Butternut Squash Risotto (Thu), Chicken Tomato Sauce (Tuco) (Sat) · freeze in portions
🍚 Cook a big pot of rice
For Arroz con Pollo (Chicken and Rice) (Wed), Butternut Squash Risotto (Thu) · keeps 3-4 days
🍚 Cook a big pot of pea
For Arroz con Pollo (Chicken and Rice) (Wed), Russian Potato Salad (Sat) · keeps 3-4 days
🥬 Wash and chop: Garlic clove, Onion, Bell pepper, Leek, Winter squash, Carrot
For Matambre a la Pizza (Pizza-Style Flank Steak) (Mon), Swiss Chard Omelet (Tue), Arroz con Pollo (Chicken and Rice) (Wed), Shrimp and Leek Pie (Wed), Butternut Squash Risotto (Thu)… · keeps 3-4 days
It's loaded into your week and you can change anything.