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Provides a full Sunday–Saturday schedule including dinners, sides, and dessert suggestions such as flourless oatmeal-almond butter chocolate chip cookies. Includes preparation notes for next-day components, breakfast and lunch idea lists, plus a categorized grocery list covering gluten-free pantry items, produce, baking/spices, canned goods, dry goods, and frozen foods. Links in underlined text point to specific recipes.",{"@graph":69,"@context":122},[70,84,105],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/gluten-free-dairy-free-whole-food-weekly-meal-plan-meal-plan-1/400688/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/gluten-free-dairy-free-whole-food-weekly-meal-plan-meal-plan-1/400688.png","ImageObject",300,407,{"name":92,"@type":93},"Emma Wilson","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-28","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":39},"InteractionCounter",{"@type":104},"ViewAction",{"@type":106,"mainEntity":107},"FAQPage",[108,114,118],{"name":109,"@type":110,"acceptedAnswer":111},"What dietary restrictions does this weekly meal plan follow?","Question",{"text":112,"@type":113},"It is a gluten-free, dairy-free, whole-food weekly meal plan, with dairy-free guidance noted (e.g., omit cheese in specific dishes).","Answer",{"name":115,"@type":110,"acceptedAnswer":116},"Does the plan include dessert and meal-prep notes?",{"text":117,"@type":113},"Yes. Sunday lists a dessert option and includes a prep step (soak pinto beans) for the following day.",{"name":119,"@type":110,"acceptedAnswer":120},"What does the grocery list cover?",{"text":121,"@type":113},"It groups items into gluten-free pantry items, produce, meat/eggs, baking/spices, canned/jarred goods, dry goods, and frozen items, with some ingredient lists tied to specific recipes.","https://schema.org",{"og:url":83,"og:type":124,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":126,"canonical":83},"index,follow",{"doc_id":128,"site_id":62},400688,1791081906,{"code":4,"msg":5,"data":131},{"doc_id":128,"user_id":132,"nickname":92,"user_avatar":133,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":134,"file_id":135,"file_url":136,"file_type":137,"file_size":138,"view_count":39,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":14,"language":139,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":140,"faqs":141,"seo_title":142,"seo_description":67,"update_tm":143,"read_time":24,"preview_page_count":4},3848291630094,"https://eur-avatar.wpscdn.com/davatar_085a072bc5b1113ac321206ff7593b45","Gluten-Free, Dairy-Free, Whole-Food Weekly Meal Plan \\#1 :   \nFrom Meaningful Eats ( [meaningfuleats.com](meaningfuleats.com))  \nAll underlined text is a link to a recipe. Meal plan for an average family of 4.  \n\n| SUNDAY | MONDAY | TUESDAY | WEDNESDAY | THURSDAY | FRIDAY | SATURDAY |\n| --- | --- | --- | --- | --- | --- | --- |\n| Spaghetti & Turkey Meatballs with Veggie Sauce\u003Cbr>(omit parmesan cheese in meatballs)\u003Cbr>Green Salad\u003Cbr>Rosemary Sea Salt Breadsticks\u003Cbr>(optional)\u003Cbr>Dessert:\u003Cbr>Flourless Oatmeal Almond Butter Chocolate Chip Cookies\u003Cbr>Prep for tomorrow:\u003Cbr>Soak the pinto beans | Slow-Cooker Mexican Pinto Beans\u003Cbr>Easy, Roasted Sweet Potato Medallions\u003Cbr>Steamed Vegetable or Green Salad | Potato & Spinach Frittata\u003Cbr>(omit cheese)\u003Cbr>One-Bowl Cafe Green Salad | Skillet Chicken with Mexican Green Rice\u003Cbr>Organic Corn Tortilla Chips\u003Cbr>Green Salad or Steamed Vegetable | Leftover Night\u003Cbr>(Use leftover pinto beans with corn tortillas for easy tacos or if you are low on leftovers make breakfast fordinner!) | White Bean, Artichoke & Vegetable Soup\u003Cbr>Chia Seed Dinner Rolls\u003Cbr>or\u003Cbr>Mini Cornbread Muffins\u003Cbr>Green Salad | Beef &\u003Cbr>Vegetable Mung Bean Noodle Bowls\u003Cbr>or\u003Cbr>Spicy Beef & Shredded Vegetable Stir-Fry\u003Cbr>Steamed Brown/White Rice |\n| |  |  |  |  |  |  |\n| Breakfast Ideas:\u003Cbr>●  Banana Chia Seed Custards\u003Cbr>●  Green Smoothie + Healthy GF Muffin + Hard Boiled Egg\u003Cbr>●  Overnight Oatmeal\u003Cbr>●  Gluten-Free Waffle (make-ahead and keep in the freezer) spread w/Nut Butter & Fruit\u003Cbr>● Scrambled Eggs, Avocado, Sliced Fruit/Smoothie\u003Cbr>●  Quiche (make-ahead and reheat by the slice)\u003Cbr>Lunch Ideas:\u003Cbr>● Hummus Wrap-La Tortilla Factory wrap with hummus, avocado, olives, pepperoncini, cucumber & hummus\u003Cbr>● Turkey Roll Ups-Turkey slice with avocado, pickle and mustard rolled inside\u003Cbr>● Canned Wild Alaskan Salmon over greens with dressing/vegetables of choice\u003Cbr>● Leftovers from dinner! |  |  |  |  |  |  |\n\nGrocery List:  \nGluten Free Pantry Items (Items you might not have normally, links are to some of my favorite products):  \n● Gluten Free Spaghetti Noodles  \n● For the Rosemary Breadsticks: Brown Rice Flour, Arrowroot Powder, Ground Flax Seed, Whole Husk Psyllium  \n● For the Cornbread Muffins: Gluten Free Cornmeal, Arrowroot Powder, Brown Rice Flour  \n● For the Chia Seed Dinner Rolls: Sorghum Flour (or Brown Rice Flour), Arrowroot Powder, Chia Seeds, Whole  \n● HMuusnkgPFs~~y~~lettlui~~ ~~ucmcine Bean Noodles (if making Beef and Vegetable Mung Bean Noodle Bowls)  \nVegetables/Produce:  \nMeat/Eggs/Cheese:  \nBaking/Spices:  \nCanned Goods/Jarred Goods:  \nDry Goods (beans, grains, etc.)  \nFrozen:","cbCaiuKLuKY7P64a","https://ap.wps.com/l/cbCaiuKLuKY7P64a","pdf",75001,"English","# Sunday\n## Meal and prep items\n# Monday\n## Main dishes and sides\n# Tuesday\n## Frittata and salads\n# Wednesday\n## Chicken, rice, and chips\n# Thursday\n## Dinner and meal options\n# Friday\n## Soup and rolls or muffins\n# Saturday\n## Noodle bowls or stir-fry\n# Breakfast Ideas\n# Lunch Ideas\n# Grocery List","[{\"question\":\"What dietary restrictions does this weekly meal plan follow?\",\"answer\":\"It is a gluten-free, dairy-free, whole-food weekly meal plan, with dairy-free guidance noted (e.g., omit cheese in specific dishes).\"},{\"question\":\"Does the plan include dessert and meal-prep notes?\",\"answer\":\"Yes. Sunday lists a dessert option and includes a prep step (soak pinto beans) for the following day.\"},{\"question\":\"What does the grocery list cover?\",\"answer\":\"It groups items into gluten-free pantry items, produce, meat/eggs, baking/spices, canned/jarred goods, dry goods, and frozen items, with some ingredient lists tied to specific recipes.\"}]","Gluten-Free, Dairy-Free, Whole-Food Weekly Meal Plan - Meal Plan #1 | PDF",1790513236]