A 7-Day Easy Gluten-Free Meal Plan

Need a week's worth of meals that use pantry staples? This easy gluten-free meal plan will use the canned beans, diced tomatoes and frozen items you have on hand.

Right now, most of us have a pantry stocked with staples and a freezer packed with frozen vegetables and ground beef. Ready to put your staples to work? The 7-day meal plan below will help make the most of what’s in your kitchen.

Here’s what to keep in mind:

  • The recipes below are made with mostly kitchen staples. You’ll have to purchase some fresh fruits and vegetables, so add them to your next grocery delivery or pickup.
  • You don’t have to make every meal in our meal plan. You can easily replace the mini frittatas with a bowl of fruit and yogurt—or order takeout from a local restaurant you want to support!
  • Always check the labels, even gluten-free ingredients. For example, we call for a bowl of oatmeal in the mornings. Be sure your oats are gluten-free.
  • This easy gluten-free meal plan is for a family of 2-4.

Print this grocery list to get started.

DAY 1

Breakfast

Make a batch of mini spinach frittatas while your vegetables are fresh and your eggs are fully stocked. Eat them today and have them ready for the next two breakfasts. (You can skip the pepperoni to keep them vegetarian.)

Lunch

Chop up whatever vegetables you have on hand, like cucumber and tomato, then add a can of garbanzo beans. You can have this for today and tomorrow’s lunch. Add this Italian dressing when you’re ready to eat!

Dinner

Have a bag of lentils in your pantry that you need to use up? This sweet potato lentil stew is the perfect choice. Save leftovers for lunch tomorrow.

DAY 2

Breakfast

Enjoy a leftover spinach frittata.

Lunch

Pull out yesterday’s chopped salad with Italian dressing; serve with a cup of leftover sweet potato lentil stew.

Dinner

Double this batch of delicious fennel and white bean soup so you’ll have some left for lunch tomorrow.

DAY 3

Breakfast

It’s the last day of mini spinach frittatas.

Lunch

Enjoy leftover fennel and white bean soup.

Dinner

Make a batch of gluten-free chili pasta with ground beef. You can use cooked lentils in place of ground beef for a vegetarian option. Save some for lunch tomorrow.

DAY 4

Breakfast

Make a batch of oatmeal using gluten-free oats; plan to have a bowl of oatmeal for breakfast the next few days. Mix up your toppings each day to keep it interesting! We recommend chia seeds, nuts, jam, frozen berries, Greek yogurt and even honey for gluten-free topping options.

Lunch

Enjoy leftover chili pasta.

Dinner

Make vegetarian red bean chili and a side of gluten-free cornmeal muffins to keep you going. Make sure to save some for lunch tomorrow.

DAY 5

Breakfast

Enjoy a bowl of oats.

Lunch

Serve up your leftover red bean chili and cornmeal muffins.

Dinner

Get the whole family together for a pizza party using this thin-crust gluten-free pizza recipe. Use whatever toppings you have on hand. And save the extras for lunch tomorrow.

DAY 6

Breakfast

Enjoy a bowl of oats.

Lunch

Have a slice of pizza from last night and a side of roasted radishes.

Dinner

Keep dinner easy with this black bean-pumpkin soup that uses mainly pantry items. Save some for lunch tomorrow, too.

DAY 7

Breakfast

End the week with a batch of gluten-free banana pancakes.

Lunch

Enjoy leftover black bean-pumpkin soup.

Dinner

Let’s indulge today! Make this curry shrimp with linguine using frozen shrimp and gluten-free pasta.

To find more meal plans and prep tips, check out our meal plan guide.

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Sher Castellano
Sher Castellano is the plant-based chef, endometriosis advocate and former health coach behind the award winning blog With Food + Love. Sher creates recipes to help you feel better, and explores topics of chronic illness, women's health and infertility with her honest writings. With Food + Love was a finalist in the 2015 Saveur Magazine Food Blog Awards.