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.
Find More Gluten-Free Meal Ideas
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Shrimp Avocado Salad
This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan
Bean & Beef Slow-Cooked Chili
This chili may be loaded, but we love to build it up even more with toppings like pico de gallo, red onion, cilantro and cheese. —Mallory Lynch, Madison, Wisconsin
Vegetable, Steak and Eggs
Low-carb doesn't have to be skimpy with this lighter take on steak and eggs. I love cooking with squash, but feel free to toss in any vegetable combination you like. —Robert Deskin, Plantation, Florida
Herbed Tuna and White Bean Salad
This is a quick and delicious salad that can be made special for guests—or yourself—by grilling fresh tuna steaks instead of using canned. —Charlene Chambers, Ormond Beach, Florida
Quinoa & Black Bean-Stuffed Peppers
I get a kick out of trying new-to-me foods like quinoa. Stuff green peppers with it, or use red ones. For the holidays, you could even do both red and green. —Cindy Reams, Philipsburg, Pennsylvania
Creamy Egg Salad
I love the versatility of egg salad, especially with this recipe. You can serve it on a nest of mixed greens, tucked into a sandwich or with your favorite crisp crackers. —Cynthia Kohlberg, Syracuse, Indiana
Chicken Poppy Seed Salad
Juicy berries, crisp sugar snap peas and crunchy pecans complement the lime-marinated chicken in this pretty salad. The homemade sweet-sour dressing is simply delicious. —Rebekah Radewahn, Wauwatosa, Wisconsin
Chili Skillet
Like most farmers, my husband loves a good, hearty chili. With all the vegetables, cheese and meat in it, this dish makes a super supper—and it comes together in one skillet on top of the stove. I serve it frequently in fall and winter. —Katherine Brown, Fredericktown, Ohio
Steak & New Potato Toss
I usually use leftover barbecued steak to make this fabulous main dish salad. It's pretty, too, with the red pepper, green broccoli and white potatoes. —Deyanne Davies, Rossland, British Columbia
Northwest Salmon Salad
I love that I can use my favorite Northwest ingredients—fresh salmon, blueberries and hazelnuts—all in one recipe. The salmon and sour cream dressing are just as scrumptious in a sandwich. —Davis Clevenger, Dexter, Oregon
Ricotta-Stuffed Portobello Mushrooms
These mushrooms are rich and creamy and bright at the same time because of the fresh herbs and tomato. I especially like to serve them with grilled asparagus. —Tre Balchowsky, Sausalito, California
Veg Jambalaya
This flavorful entree uses convenient canned beans in place of the meat—and never lets you leave hungry. —Crystal Jo Bruns, Iliff, Colorado
Avocado Crab Boats
These boats are wonderful with tortilla chips, beans or rice. You can also cover them, pack them on ice, and take them to a picnic or potluck. Straight from the oven or cold, they're always delicious. —Frances Benthin, Scio, Oregon
Almond Chicken Salad
My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It's my favorite of my mother's chicken salad recipes. You can also serve it as a delicious but quick luncheon or potluck dish. —Kathy Kittell, Lenexa, Kansas
Cool Beans Salad
This protein-filled dish could be served as a colorful side dish or a meatless main entree. When you make it, double the recipe because it will be gone in a flash! The basmati rice add a unique flavor and the dressing gives it a bit of a tang. —Janelle Lee, Appleton, Wisconsin
Grilled Flank Steak with Summer Relish
My garden produces a nice harvest of tomatoes, scallions, corn, garlic and poblanos, so that's what I use to make relish for this tasty steak. —Brenda Washnock, Negaunee, Michigan
California Burger Wraps
I love the way these fresh flavors blend together. It's a snap to throw this together using leftover burgers for a quick, healthy lunch. The burgers can also be served on buns. —Rachelle McCalla, Batesville, Arkansas
Chopped Greek Salad
While living in San Diego during college, I had a favorite Greek casual dining spot. Now that I'm back in my hometown, I've re-created some dishes from the Greek diner and it takes me right back. —Jennifer Tidwell, Fair Oaks, California
Tequila Lime Shrimp Zoodles
This tangy shrimp is a smart way to cut carbs without sacrificing flavor. If you don't have a spiralizer, use thinly julienned zucchini to get a similar effect. —Brigette Schroeder, Yorkville, Illinois
Lemony Garbanzo Salad
Everybody goes for this super fresh salad with the cumin-coriander dressing, especially on warm days. —Sonya Labbe, West Hollywood, California
Naked Fish Tacos
This is one of my husband's all-time favorite meals. I've even converted some friends to fish after eating this. I serve it with fresh melon when it's in season to balance the subtle heat of the cabbage mixture. —Elizabeth Bramkamp, Gig Harbor, Washington
Grilled Chicken Salad with Blueberry Vinaigrette
We love adding grilled chicken to our salads in the summer, but the real star here is the vinaigrette made with blueberry preserves and maple syrup. It goes great with a fresh baguette and a frosty glass of minted lemonade. —Susan Gauthier, Falmouth, Maine
Feta Shrimp Skillet
On our honeymoon in Greece, my husband and I had a dish like this one. I tried to re-create the flavors in this recipe when we got home. When I make it now, it brings back such wonderful memories. —Sonali Ruder, New York, New York
Curried Chicken & Peach Salad
This is a very healthy and simple salad to make; even my non-cooking husband can whip it together in minutes. We’ve served this to friends over the years, and they always ask for the recipe. —Radelle Knappenberger, Oviedo, Florida
Mediterranean Turkey Skillet
I've always heard that it’s important to eat a rainbow of colors to get all of the nutrients we need. Thanks to my garden-grown veggies, this dish certainly fits the bill. —Nicole Ehlert, Burlington, Wisconsin
Gluten-Free Chili Beef Pasta
After I got married, my aunt gave me her recipe for skillet spaghetti and told me it was ideal for a quick weeknight meal. Over the years I’ve tinkered with the ingredients and played with the seasonings to make it healthier. It's a dish my family truly loves. —Kristen Killian, Depew, New York
Feta Garbanzo Bean Salad
This super quick garbanzo bean salad is a hit with my crowd. If there are any leftovers, which rarely happens, I pile them into pitas for lunches the next day! You can also add grilled chicken or steak to turn it into a hearty main-dish salad.—Judy Doepel, Ballston Lake, New York
Coconut-Ginger Chickpeas & Tomatoes
This is my go-to quick dish. When you add tomatoes, you can also toss in some chopped green peppers (jalapenos, if you like heat) to make it even more colorful. —Mala Udayamurthy, San Jose, California
Turkey Pepper Kabobs
This is a summertime favorite at our house. While the turkey is a nice change of pace and tastes great with the sweet basting sauce and pineapple, the recipe also works well with cubed chicken.—Traci Goodman, Paducah, Kentucky
Couscous Tabbouleh with Fresh Mint & Feta
Using couscous instead of bulgur for tabbouleh really speeds up the process of making this colorful salad. Other quick-cooking grains, such as barley or quinoa, also work well. —Elodie Rosinovsky, Brighton, Massachusetts
Veggie Steak Salad
This salad just explodes with flavors. It's easy and quick to prepare, tastes delicious, and is a healthy dinner all on one plate. —Tiffany Martinez, Aliso Viejo, California
Avocado Quesadillas
Avocados give quesadillas some nutritional value and, fortunately, my son likes them. Thinly slice the avocado, and add chicken or beef for extra protein. —Debbie Limas, North Andover, Massachusetts
Red Pepper Chicken
Chicken breasts are treated to black beans, red peppers and juicy tomatoes in this Southwestern supper. We love it served with rice plumped up in chicken broth. —Piper Spiwak, Vienna, Virginia
One-Pot Beef & Pepper Stew
I’m a fan of green veggies. If it’s green, it belongs in my hearty beef stew. We serve it with buttered French bread. —Sandra Clark, Sierra Vista, BC
Balsamic Steak Salad
My husband loves blue cheese and I like a hearty salad that eats like a meal, so I put the two things together to make this steak salad recipe. The sweet-tartness of dried cranberries pairs deliciously with the cheese, creamy avocado and balsamic vinegar. It's irresistible! —Marla Clark, Albuquerque, New Mexico
Grilled Pork with Avocado Salsa
I love the zesty taste of this moist grilled tenderloin. The cumin, avocado and jalapeno give it southwestern flair. It's an easy, elegant way to prepare pork. —Josephine Devereaux Piro, Easton, Pennsylvania
Lemony Shrimp & Tomatoes
I created this recipe for my family because they love grilled shrimp. I love it because it's quick, delicious and good for us. —Lisa Speer, Palm Beach, Florida
Feta Chicken Salad
I grew up eating chicken because my father was the manager at a poultry facility, but this is the one dish that never gets boring. —Cheryl Lundquist, Wake Forest, North Carolina
Shrimp & Avocado Salads
This gorgeous salad has such authentic flavor, you'll think you're sitting at a beachside cantina in Acapulco. —Heidi Hall, North St. Paul, Minnesota
Mango Chutney Chicken Curry
My father dreamed up this curry and chutney combination. Now my family cooks it on road trips—in rain and sun, in the mountains, even on the beach. Adjust the curry for taste and heat. —Dina Moreno, Seattle, Washington
Tuscan Fish Packets
My husband does a lot of fishing, so I'm always looking for different ways to serve his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different veggie combinations until I found the one my family liked best. —Kathy Morrow, Hubbard, Ohio
Garden Chickpea Salad
Looking for a summer dish with a difference? Combine colorful crunchy veggies with soft feta cheese and good-for-you garbanzos. If you like, add sliced, cooked chicken or lamb. —Sally Sibthorpe, Shelby Township, Michigan
Easy Cuban Picadillo
My girlfriend gave me this delicious recipe years ago. I’ve made it ever since for family and friends, and they all love it. My daughter loves to take leftovers to school for lunch the next day. —Marie Wielgus, Wayne, New Jersey
Summer Splash Chicken Salad
When it’s too hot to eat inside, I head out to the patio. Shred some rotisserie chicken and toss with mango, watermelon and grapes for an ooh-ahh healthy chicken salad. —Barbara Spitzer, Lodi, California
Shrimp & Corn Stir-Fry
I make this seafood stir-fry at summer’s end when my garden is producing plenty of tomatoes, squash, garlic and corn. For a quick supper, we serve it over rice. —Lindsay Honn, Huntingdon, Pennsylvania
Juicy & Delicious Mixed Spice Burgers
We like trying to make “street foods” at home, perfecting recipes for dishes like gyros and these spiced burgers, known as kofta. — Anne Henry, Toronto, Ontario
Saucy Veggie Spirals
This is my daughter Tonya's favorite meal. Sometimes we make it with rigatoni and call it Riga-Tonya. Either way, it's a quick, wonderful way to prepare some yummy vegetables for your kids. —Sandra Eckert, Pottstown, Pennsylvania
Roasted Herbed Squash with Goat Cheese
Cooking is a hobby I'm so happy to share with my toddler. She (and all our Christmas Eve party guests) heartily approved of this new potluck favorite. Any type of winter squash works here. —Lindsay Oberhausen, Lexington, Kentucky
Turkey and Apple Arugula Salad
This satisfying salad proves that turkey can be enjoyed outside of the holidays. Peppery salad greens, sweet grapes and rich walnuts combine to create a flavor sensation. —Nancy Heishman, Las Vegas, Nevada
Apricot Crab Stuffed Acorn Squash
This light squash recipe is quick, simple and bursting with rich flavors. It looks so elegant when served on a lovely platter. —Judy Armstrong, Prairieville, Louisiana
The post A 7-Day Easy Gluten-Free Meal Plan appeared first on Taste of Home.
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