This meal plan provides practical, cost-effective ideas for breakfast, lunch, and dinner, emphasizing naturally gluten-free and dairy-free whole foods.

Shopping Smart Tip: Look for sales on chicken thighs, eggs, and seasonal vegetables. Buy brown rice or quinoa in bulk. Utilize frozen fruits and vegetables where fresh is expensive.

Day 1: Hearty & Satisfying

• Breakfast: Overnight Oats with Frozen Berries & Chia Seeds
  • Prep: In a jar, combine 1/2 cup certified gluten-free rolled oats, 1 tbsp chia seeds, 1 cup unsweetened almond milk (or water), and a handful of frozen mixed berries. Stir well, cover, and refrigerate overnight.
  • Why it works: High fiber keeps you full, easy to grab, and very inexpensive.
• Lunch: Leftover “Big Batch” Lentil Chili Bowl
  • Prep: (Made on Sunday) A generous serving of the lentil chili (from the article) with 1/2 cup cooked brown rice.
  • Why it works: Protein and fiber-rich, warm, and comforting. Lentils are a