21-Day Cheap and Gluten-Free Meal Plan

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Adopting a gluten-free lifestyle can be a significant step towards better health for many individuals, but it often comes with the challenge of increased food costs. Specialty gluten-free products can be expensive, making it difficult to maintain a budget. However, with careful planning and a focus on naturally gluten-free foods, it is entirely possible to eat well without overspending. This 21-day meal plan is designed to guide you through three weeks of delicious, affordable, and entirely gluten-free meals. By leveraging budget-friendly staples, utilizing leftovers, and incorporating a variety of flavors, this plan will help you navigate the world of gluten-free eating with confidence and financial ease.

Meal Plan Overview

Here is a snapshot of your 21-day journey. This table provides a quick reference for each day’s meals. Detailed recipes for each item are provided further down in the article.

Day	Breakfast	Lunch	Dinner	Snack
Week 1
1	Scrambled Eggs with Hash Browns	Rice and Black Bean Bowl	Baked Lemon-Pepper Chicken with Roasted Potatoes and Broccoli	Apple Slices with Peanut Butter
2	Gluten-Free Oatmeal with Banana and Cinnamon	Leftover Chicken and Vegetable Soup	Ground Beef Taco Bowl with Corn Tortillas	Carrot Sticks with Hummus
3	Greek Yogurt Parfait with Berries	Tuna Salad with Mixed Greens	Stir-Fried Rice with Eggs and Vegetables	Popcorn
4	Sweet Potato Hash with Fried Eggs	Leftover Taco Bowl	Baked Chicken Drumsticks with Sweet Potato Fries	Rice Cakes with Almond Butter
5	Banana Smoothie with Gluten-Free Oats	Vegetable and Bean Soup	Pork Chops with Mashed Potatoes and Green Beans	Trail Mix (Nuts and Dried Fruit)
6	Veggie Omelet with Cheese	Leftover Pork and Vegetables	Spaghetti Squash with Meat Sauce	Hard-Boiled Eggs
7	Chia Seed Pudding with Berries	Chicken Salad Lettuce Wraps	Sheet-Pan Chicken Fajitas with Peppers and Onions	Tortilla Chips with Salsa
Week 2
8	Breakfast Potato and Egg Skillet	Leftover Fajita Bowl	Cauliflower Fried Rice with Chicken	Celery with Peanut Butter
9	Overnight Oats with Peanut Butter	Black Bean and Corn Salad	Baked Salmon with Roasted Vegetables	Fresh Fruit Salad
10	Scrambled Eggs with Spinach and Cheese	Leftover Salmon and Vegetables	Stuffed Bell Peppers with Rice and Ground Beef	Cheese Cubes and Grapes
11	Rice Cakes with Mashed Avocado and Egg	Quinoa and Chickpea Salad	Slow-Cooker Chicken and Vegetable Stew	Roasted Chickpeas
12	Gluten-Free Pancakes with Maple Syrup	Leftover Chicken Stew	Ground Turkey Lettuce Wraps with Asian Slaw	Yogurt with Honey
13	Breakfast Burrito with Scrambled Eggs and Beans (Corn Tortilla)	Tomato and White Bean Soup	Baked Tilapia with Cauliflower Rice and Asparagus	Sliced Cucumber with Ranch Dip
14	Smoothie Bowl with Banana, Berries, and Granola	Leftover Tilapia and Cauliflower Rice	Cheeseburger Stuffed Baked Potatoes	Mixed Nuts
Week 3
15	Egg Muffin Cups with Vegetables	Leftover Baked Potato with Toppings	Chicken and Broccoli Stir-Fry with Rice	Banana with Almond Butter
16	Cottage Cheese with Pineapple	Lentil and Vegetable Soup	Pork Fried Rice with Mixed Vegetables	Rice Crackers with Cheese
17	Hash Brown Breakfast Casserole	Leftover Pork Fried Rice	Cauliflower Tikka Masala with Chickpeas and Rice	Apple Slices with Cheese
18	Gluten-Free Oatmeal with Raisins and Walnuts	Greek Salad with Grilled Chicken	Sweet Potato and Black Bean Chili	Popcorn with Nutritional Yeast
19	Fried Eggs with Corn Tortillas and Salsa	Leftover Sweet Potato Chili	Baked Chicken Thighs with Roasted Root Vegetables	Edamame
20	Protein Smoothie with Spinach and Berries	Rice Noodle Salad with Vegetables and Peanut Sauce	Skillet Beef and Cabbage Stir-Fry	Cherry Tomatoes with Mozzarella
21	Breakfast Fried Rice with Eggs and Vegetables	Leftover Beef and Cabbage	Sheet-Pan Sausage with Potatoes and Brussels Sprouts	Dark Chocolate and Almonds

Money-Saving Shopping Tips

Eating gluten-free on a budget is achievable with a few smart strategies. Here are some tips to help you save money on your grocery bills:

Embrace Naturally Gluten-Free Foods: Build your meals around foods that are naturally gluten-free, such as fruits, vegetables, rice, potatoes, corn, beans, lentils, nuts, seeds, eggs, dairy products, and unprocessed meats. These are often more affordable than their specialty gluten-free counterparts.
Buy in Bulk: Grains like rice and quinoa, as well as dried beans and lentils, are often cheaper when purchased in bulk. Look for these items in the bulk bins at your local grocery store or at wholesale clubs.
Shop Seasonally and Locally: Fruits and vegetables are typically less expensive when they are in season. Visit local farmers’ markets for fresh, seasonal produce that may be more affordable than what you find at the supermarket.
Plan Your Meals: This meal plan is a great start. Knowing what you’re going to eat for the week helps you create a focused grocery list and avoid impulse purchases.
Cook at Home: Restaurant meals and pre-packaged foods are convenient but can be expensive. Cooking at home gives you control over your ingredients and your budget.
Use Leftovers Wisely: This meal plan is designed to make use of leftovers for lunches, which saves you both time and money.
Don’t Be Afraid of Frozen: Frozen fruits and vegetables are just as nutritious as fresh and are often more affordable, especially for out-of-season produce.

Recipes

Week 1

Day 1

Breakfast: Scrambled Eggs with Hash Browns: Heat 1 tbsp of olive oil in a skillet. Add 1 shredded medium potato and cook until golden. Whisk 2 large eggs with salt and pepper, pour into the skillet, and scramble to your liking.
Lunch: Rice and Black Bean Bowl: Combine 1 cup of cooked rice with 1/2 cup of rinsed canned black beans. Top with 1/4 cup of salsa and 1/4 of a diced avocado.
Dinner: Baked Lemon-Pepper Chicken with Roasted Potatoes and Broccoli: On a baking sheet, toss 2 cubed medium potatoes and 1 cup of broccoli florets with 1 tbsp of olive oil and salt. Place a boneless, skinless chicken breast on the sheet and season with 1 tsp of lemon pepper. Bake at 400°F (200°C) for 20-25 minutes.

Day 2

Breakfast: Gluten-Free Oatmeal with Banana and Cinnamon: Cook 1/2 cup of gluten-free rolled oats with 1 cup of water or milk. Top with 1/2 a sliced banana and a sprinkle of cinnamon.
Lunch: Leftover Chicken and Vegetable Soup: Reheat leftover chicken and vegetables from Day 1 dinner, adding broth to create a soup.
Dinner: Ground Beef Taco Bowl with Corn Tortillas: Brown 1/4 lb of ground beef and season with 1/2 tsp of chili powder and 1/4 tsp of cumin. Serve with 1/2 cup of cooked rice, shredded lettuce, salsa, and warm corn tortillas.

… (The rest of the recipes will be formatted in this concise manner)

References

Day 3

Breakfast: Greek Yogurt Parfait with Berries: Layer 1 cup of plain Greek yogurt with 1/2 cup of mixed berries. Drizzle with honey or maple syrup if desired.
Lunch: Tuna Salad with Mixed Greens: Mix 1 can of drained tuna with 2 tbsp of mayonnaise and 1 tbsp of chopped celery. Serve over 2 cups of mixed greens.
Dinner: Stir-Fried Rice with Eggs and Vegetables: In a wok with 1 tsp of sesame oil, stir-fry 1/2 cup of frozen mixed vegetables. Push to the side, scramble 1 large egg, then add 1 cup of cooked rice and 1 tbsp of gluten-free soy sauce. Mix and serve.

Day 4

Breakfast: Sweet Potato Hash with Fried Eggs: Sauté 1 diced medium sweet potato and 1/2 a chopped onion in 1 tbsp of olive oil until tender. Make two wells and crack an egg in each. Cook to your preference.
Lunch: Leftover Taco Bowl: Enjoy the leftovers from Day 2 dinner.
Dinner: Baked Chicken Drumsticks with Sweet Potato Fries: Toss 1 medium sweet potato (cut into fries) with 1 tbsp of olive oil and 1 tsp of paprika. Place on a baking sheet with 2 chicken drumsticks. Bake at 400°F (200°C) for 25-30 minutes.

Day 5

Breakfast: Banana Smoothie with Gluten-Free Oats: Blend 1 ripe banana, 1/2 cup of milk, 1/4 cup of gluten-free rolled oats, and 1 tbsp of peanut butter until smooth.
Lunch: Vegetable and Bean Soup: Simmer 1 can of mixed beans, 1 can of diced tomatoes, 1 cup of mixed frozen vegetables, and 2 cups of vegetable broth for 15-20 minutes.
Dinner: Pork Chops with Mashed Potatoes and Green Beans: Pan-fry or bake 1 boneless pork chop. Serve with mashed potatoes (1 large potato, boiled and mashed with 1 tbsp of butter and 2 tbsp of milk) and steamed green beans.

Day 6

Breakfast: Veggie Omelet with Cheese: Sauté 1/4 cup each of chopped bell peppers and onions. Pour 2 whisked eggs over the top, cook until set, then sprinkle with 1/4 cup of shredded cheese and fold.
Lunch: Leftover Pork and Vegetables: Reheat and enjoy the leftovers from Day 5 dinner.
Dinner: Spaghetti Squash with Meat Sauce: Bake a small spaghetti squash at 400°F (200°C) for 30-40 minutes. While it bakes, brown 1/4 lb of ground beef and mix with 1/2 cup of marinara sauce. Scrape the squash strands into a bowl and top with the meat sauce.

Day 7

Breakfast: Chia Seed Pudding with Berries: Mix 2 tbsp of chia seeds with 1/2 cup of milk. Let it thicken for at least 15 minutes. Top with 1/2 cup of mixed berries.
Lunch: Chicken Salad Lettuce Wraps: Mix 1/2 cup of diced cooked chicken with 2 tbsp of mayonnaise and 1 tbsp of chopped celery. Serve in large lettuce leaves.
Dinner: Sheet-Pan Chicken Fajitas with Peppers and Onions: On a baking sheet, toss 1 sliced chicken breast, 1/2 a sliced bell pepper, and 1/2 a sliced onion with 1 tbsp of olive oil, 1 tsp of chili powder, and 1/2 tsp of cumin. Bake at 400°F (200°C) for 15-20 minutes.

Week 2

Day 8

Breakfast: Breakfast Potato and Egg Skillet: Sauté 1 diced medium potato and 1/2 a chopped onion in 1 tbsp of olive oil until tender. Make two wells and crack an egg in each. Cook to your preference.
Lunch: Leftover Fajita Bowl: Enjoy the leftovers from Day 7 dinner.
Dinner: Cauliflower Fried Rice with Chicken: In a wok with 1 tsp of sesame oil, stir-fry 1 cup of riced cauliflower and 1/2 cup of frozen peas and carrots. Push to the side, scramble 1 large egg, then add 1/2 cup of diced cooked chicken and 1 tbsp of gluten-free soy sauce. Mix and serve.

Day 9

Breakfast: Overnight Oats with Peanut Butter: Combine 1/2 cup of gluten-free rolled oats, 1/2 cup of milk, 1 tbsp of peanut butter, and 1 tbsp of chia seeds. Refrigerate overnight.
Lunch: Black Bean and Corn Salad: Mix 1/2 cup of rinsed canned black beans, 1/2 cup of canned corn, 1/4 cup of chopped red onion, and 1/4 cup of chopped bell pepper. Dress with 2 tbsp of lime juice and 1 tbsp of olive oil.
Dinner: Baked Salmon with Roasted Vegetables: On a baking sheet, toss 1 cup of mixed vegetables with 1 tbsp of olive oil and 1/2 tsp of dried herbs. Place a 4-oz salmon fillet on the sheet and season. Bake at 400°F (200°C) for 12-15 minutes.

… (And so on for the remaining days, following the same concise format)

Day 10

Breakfast: Scrambled Eggs with Spinach and Cheese: Sauté 1 cup of fresh spinach until wilted. Whisk 2 large eggs, pour over the spinach, and scramble. Stir in 1/4 cup of shredded cheese.
Lunch: Leftover Salmon and Vegetables: Enjoy the leftovers from Day 9 dinner.
Dinner: Stuffed Bell Peppers with Rice and Ground Beef: Brown 1/4 lb of ground beef and mix with 1/2 cup of cooked rice and 1/4 cup of tomato sauce. Stuff into 1 halved and seeded bell pepper. Bake at 375°F (190°C) for 20-25 minutes.

Day 11

Breakfast: Rice Cakes with Mashed Avocado and Egg: Spread 1/2 a mashed avocado on 2 rice cakes. Top with a sliced hard-boiled egg.
Lunch: Quinoa and Chickpea Salad: Mix 1 cup of cooked quinoa, 1/2 cup of rinsed canned chickpeas, 1/4 cup of chopped cucumber, and 1/4 cup of chopped tomatoes. Dress with 2 tbsp of lemon juice and 1 tbsp of olive oil.
Dinner: Slow-Cooker Chicken and Vegetable Stew: In a slow cooker, combine 1 chicken breast, 2 cups of mixed vegetables (carrots, potatoes, celery), and 2 cups of chicken broth. Cook on low for 6-8 hours. Shred the chicken before serving.

Day 12

Breakfast: Gluten-Free Pancakes with Maple Syrup: Prepare gluten-free pancakes according to package directions. Serve with maple syrup.
Lunch: Leftover Chicken Stew: Enjoy the leftovers from Day 11 dinner.
Dinner: Ground Turkey Lettuce Wraps with Asian Slaw: Cook 1/4 lb of ground turkey and season with 1 tbsp of gluten-free soy sauce and 1 tsp of grated ginger. Serve in large lettuce leaves with a slaw of shredded cabbage and carrots.

Day 13

Breakfast: Breakfast Burrito with Scrambled Eggs and Beans (Corn Tortilla): Fill a large, warm corn tortilla with 2 scrambled eggs, 1/4 cup of black beans, and salsa.
Lunch: Tomato and White Bean Soup: Simmer 1 can of white beans and 1 can of diced tomatoes with 1 cup of vegetable broth for 15-20 minutes.
Dinner: Baked Tilapia with Cauliflower Rice and Asparagus: On a baking sheet, toss 1/2 cup of asparagus spears with 1 tbsp of olive oil. Place a tilapia fillet on the sheet and season with lemon juice. Bake at 400°F (200°C) for 10-12 minutes. Serve with steamed cauliflower rice.

Day 14

Breakfast: Smoothie Bowl with Banana, Berries, and Granola: Blend 1 frozen banana, 1/2 cup of mixed berries, and 1/4 cup of milk until thick. Top with 2 tbsp of gluten-free granola.
Lunch: Leftover Tilapia and Cauliflower Rice: Enjoy the leftovers from Day 13 dinner.
Dinner: Cheeseburger Stuffed Baked Potatoes: Bake 1 large potato until tender. Top with 1/4 lb of cooked ground beef, 1/4 cup of shredded cheddar cheese, and your favorite burger toppings.

Week 3

Day 15

Breakfast: Egg Muffin Cups with Vegetables: Whisk 6 eggs and stir in 1 cup of chopped mixed vegetables and 1/4 cup of cheese. Pour into a greased muffin tin and bake at 375°F (190°C) for 15-20 minutes. This makes enough for a few days.
Lunch: Leftover Baked Potato with Toppings: Reheat a baked potato and add your favorite gluten-free toppings.
Dinner: Chicken and Broccoli Stir-Fry with Rice: Stir-fry 1 sliced chicken breast in 1 tsp of sesame oil until browned. Add 2 cups of broccoli florets and cook until tender-crisp. Stir in 1 tbsp of gluten-free soy sauce and serve over rice.

Day 16

Breakfast: Cottage Cheese with Pineapple: Combine 1 cup of cottage cheese with 1/2 cup of canned pineapple chunks.
Lunch: Lentil and Vegetable Soup: Simmer 1/2 cup of lentils, 1 cup of mixed frozen vegetables, and 2 cups of vegetable broth for 25-30 minutes.
Dinner: Pork Fried Rice with Mixed Vegetables: In a wok with 1 tsp of sesame oil, stir-fry 1/2 cup of frozen mixed vegetables. Push to the side, scramble 1 large egg, then add 1/2 cup of diced cooked pork, 1 cup of cooked rice, and 1 tbsp of gluten-free soy sauce. Mix and serve.

Day 17

Breakfast: Hash Brown Breakfast Casserole: In a small baking dish, layer 2 cups of frozen hash browns. Top with a mixture of 4 whisked eggs and 1/2 cup of milk. Sprinkle with 1/2 cup of cheese and bake at 375°F (190°C) for 25-30 minutes.
Lunch: Leftover Pork Fried Rice: Enjoy the leftovers from Day 16 dinner.
Dinner: Cauliflower Tikka Masala with Chickpeas and Rice: Simmer 2 cups of cauliflower florets and 1 can of chickpeas in 1 cup of tikka masala sauce for 15-20 minutes. Serve over rice.

Day 18

Breakfast: Gluten-Free Oatmeal with Raisins and Walnuts: Cook 1/2 cup of gluten-free rolled oats with 1 cup of water or milk. Stir in 2 tbsp of raisins and top with 1 tbsp of chopped walnuts.
Lunch: Greek Salad with Grilled Chicken: Toss 2 cups of mixed greens with 1/2 cup of sliced grilled chicken, 1/4 cup of chopped cucumber, 1/4 cup of chopped tomatoes, and 2 tbsp of feta cheese. Dress with Greek dressing.
Dinner: Sweet Potato and Black Bean Chili: Simmer 1 diced medium sweet potato, 1 can of black beans, 1 can of diced tomatoes, and 1/2 cup of vegetable broth with 1 tsp of chili powder and 1/2 tsp of cumin for 20-25 minutes.

Day 19

Breakfast: Fried Eggs with Corn Tortillas and Salsa: Serve 2 fried eggs over warm corn tortillas with salsa.
Lunch: Leftover Sweet Potato Chili: Enjoy the leftovers from Day 18 dinner.
Dinner: Baked Chicken Thighs with Roasted Root Vegetables: On a baking sheet, toss 2 cups of mixed root vegetables with 1 tbsp of olive oil and 1/2 tsp of dried rosemary. Place 2 chicken thighs on the sheet and season. Bake at 400°F (200°C) for 30-35 minutes.

Day 20

Breakfast: Protein Smoothie with Spinach and Berries: Blend 1 scoop of protein powder, 1 cup of spinach, 1/2 cup of mixed berries, and 1 cup of milk or water until smooth.
Lunch: Rice Noodle Salad with Vegetables and Peanut Sauce: Toss 2 oz of cooked rice noodles and 1 cup of shredded vegetables with 2 tbsp of peanut sauce.
Dinner: Skillet Beef and Cabbage Stir-Fry: Brown 1/4 lb of ground beef in 1 tsp of sesame oil. Add 2 cups of shredded cabbage and stir-fry until tender-crisp. Stir in 1 tbsp of gluten-free soy sauce.

Day 21

Breakfast: Breakfast Fried Rice with Eggs and Vegetables: In a wok with 1 tsp of sesame oil, stir-fry 1/2 cup of frozen mixed vegetables. Push to the side, scramble 1 large egg, then add 1 cup of cooked rice and 1 tbsp of gluten-free soy sauce. Mix and serve.
Lunch: Leftover Beef and Cabbage: Enjoy the leftovers from Day 20 dinner.
Dinner: Sheet-Pan Sausage with Potatoes and Brussels Sprouts: On a baking sheet, toss 1 cubed medium potato and 1 cup of halved Brussels sprouts with 1 tbsp of olive oil. Add 2 sliced gluten-free sausages. Bake at 400°F (200°C) for 20-25 minutes.

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