🛒 $75 Week Meal Plan
Cheap Gluten-Free Dairy-Free Dinners for the Whole Week

Eating gluten-free and dairy-free doesn’t have to be expensive.

This $75 weekly meal plan uses some of the cheapest meals on my website to create 7 full dinners, all with real cost breakdowns so you know exactly what you’re spending.

👉 Every meal is gluten-free, dairy-free, and budget-friendly — most coming in around $2–$3 per serving.

💡 How This Meal Plan Works

• Includes 7 full dinners
• Combines:
  • complete meals
  • simple proteins + low-cost sides
• Uses budget staples like potatoes, rice, and frozen veggies
• Keeps total grocery cost around $75

👉 Many meals also create leftovers for lunches.

🗓️ Weekly Dinner Plan

Day 1

Blackened Chicken Bowl

Blackened Chicken – 💲 $1.02 per serving (my cheapest entree on the website!)
+ Crispy Roasted Potatoes – 💲 $0.48
+ Roasted Green Beans – 💲 $0.59

👉 Full Meal Cost: $2.09 per serving

This is one of the cheapest full meals on the site and a great way to start the week.

Day 2

Garlic “Butter” Chicken Plate

• Garlic “Butter” Chicken – 💲 $1.56 per serving
• + Steamed Cauliflower Rice – 💲 $0.56
• + Roasted Broccoli – 💲 $0.39

  👉 Full Meal Cost: $2.51 per serving

  Simple, flavorful, and super affordable.

Day 3

Sweet Salsa Pork Tacos

• Sweet Salsa Pork – 💲 $1.47 per serving
• + Cilantro, salsa, and lettuce – 💲 $0.47
• + Corn tortillas – 💲 $0.31
• + Homemade Cilantro Lime Ranch – 💲 $0.36

👉 Full Meal Cost: $2.61 per serving

One of the most versatile meals — great for leftovers too.

Day 4

Garlic Chicken Sheet Pan Dinner

💲 $2.24 per serving

👉Get the recipe here

Complete meal — no sides needed
(Optional ranch not included in cost)

Day 5

Salsa Chicken Stew

💲 $2.07 per serving

👉Get the recipe here

A full, hearty meal packed with protein and veggies. Make it in the Instant Pot, slow cooker, or stove!

Day 6

Creamy Chicken and Rice

👉Get the recipe here

Option 1 (lower cost):

• Creamy Chicken and Rice (with white rice) – 💲 $1.97
• Roasted Green Beans – 💲 $0.59

👉 Full Meal Cost: $2.56 per serving

Option 2 (low-carb):

• Creamy Chicken and Rice (with cauliflower rice) – 💲 $2.17
• Green Beans – 💲 $0.59

👉 Full Meal Cost: $2.76 per serving

Day 7

Taco Soup Night

Base meal:

• Taco Soup – 💲 $2.41 per serving

With toppings:

• Taco Soup + avocado + plantain chips – 💲 $2.88 per serving

👉 Flexible depending on your budget

🛒 Estimated Grocery Cost

👉 Total Weekly Cost: ~$70–$75

Why this works:

• shared ingredients across meals
• use of frozen vegetables
• strategic pairing with low-cost sides

🥔 Budget Staples Used This Week

These ingredients keep costs low across multiple meals:

• Potatoes
• Rice
• Frozen green beans
• Frozen broccoli
• Cauliflower rice

👉 These are your budget anchors — they stretch meals without increasing cost much.

💡 Tips to Stay Under Budget

• Use white rice instead of cauliflower rice to save money
• Buy proteins like chicken in bulk or when marked down for quick sale and freeze
• Skip optional toppings when needed
• Use frozen veggies for lower cost + less waste
• Double recipes for leftovers

🔄 Easy Swaps

You can easily rotate meals based on what you have:

• Swap Taco Soup ↔ Salsa Chicken Stew
• Swap Sweet Salsa Pork ↔ any shredded chicken meal
• Swap sides depending on what’s cheapest that week

🧠 Why This Meal Plan Works

This plan focuses on:

• low-cost proteins (chicken + pork)
• filling sides (potatoes, rice)
• minimal specialty ingredients

👉 That’s what allows you to consistently stay around $2–$3 per serving

🛒 Final Thoughts

You don’t need expensive ingredients to eat gluten-free and dairy-free.

With the right recipes and simple planning, you can feed your family delicious dinners all week for around $75.

👉 Save this post for your next grocery trip!

🔥 Want More Cheap Meal Ideas?

Check out:
👉 Cheap Gluten-Free Dairy-Free Meals (40 Recipes Under $4)