One-Week Gluten-Free Vegetarian Meal Plan for Two

A flexible week of nourishing meals using planned leftovers. All recipes avoid black beans, kidney beans, corn, and peas.

• Day 1 dinner: Coconut chickpea curry with spinach and rice

• Day 2 lunch: Leftover curry and rice

• Day 2 dinner: Mediterranean quinoa bowls with roasted vegetables, chickpeas, feta, and lemon dressing

• Day 3 lunch: Leftover quinoa bowls

• Day 3 dinner: Baked potatoes topped with lentil-tomato ragù and cheddar

• Day 4 lunch: Leftover stuffed potatoes

• Day 4 dinner: Tofu vegetable stir-fry with rice and gluten-free tamari

• Day 5 lunch: Leftover tofu stir-fry

• Day 5 dinner: Shakshuka with eggs, tomatoes, peppers, and gluten-free toast or potatoes

• Day 6 lunch: Leftover shakshuka over rice

• Day 6 dinner: Red lentil soup with carrots, tomatoes, spinach, and feta

• Day 7 lunch: Leftover lentil soup

• Day 7 dinner: Sweet potato and chickpea curry bowls with quinoa

• Batch preparation

  • Cook 6–8 cups of rice or quinoa.
  • Roast chopped carrots, zucchini, bell peppers, onions, and cauliflower with olive oil, salt, pepper, smoked paprika, and garlic powder.
  • Make a lemon dressing with ¼ cup olive oil, 3 tablespoons lemon juice, 1 teaspoon Dijon mustard, salt, and pepper.
  • Cook extra chickpeas or use four cans, rinsed well.

• Core shopping list

  • Chickpeas, red or brown lentils, firm tofu, eggs
  • Rice, quinoa, gluten-free bread or certified gluten-free oats
  • Potatoes and sweet potatoes
  • Canned diced tomatoes and coconut milk
  • Spinach, carrots, zucchini, bell peppers, onions, cauliflower, garlic, lemons
  • Feta, cheddar, and plain yogurt
  • Gluten-free tamari, curry powder, cumin, turmeric, smoked paprika, chili flakes, oregano, and vegetable broth

• Cooking notes