Grocery List For Gluten Free Meal Plan

Scaled to 1 serving





Spices & Herbs

5-Spice seasoning 0.1
gm
Anise seeds 0.1
gm
Basil pesto 0.1
oz
Bay leaf 0.3
leaf
Chili powder 0.2
oz
Cinnamon 0.1
oz
Coriander, ground 0.2
gm
Cumin 0.2
oz
Curry powder 0.1
gm
Dill, dried <0.1
oz
Dill, fresh 0.2
gm
Garlic powder 0.1
oz
Garlic salt 0.1
oz
Garlic-herb seasoning, Zatatain's 0.2
oz
Ginger, ground <0.1
gm
Ground cloves 0.1
gm
Kosher salt 0.2
oz
Nutmeg, ground 0.1
gm
Paprika <0.1
oz
Paprika, smoked <0.1
oz
Peppercorn 0.1
oz
Pumpkin pie spice 0.1
oz
Salt <0.1
oz
Salt and pepper 0.1
oz
Sea salt 0.1
oz
Thyme, fresh <0.1
bunch
Turmeric, ground <0.1
oz
Vegetable base 0.1
oz
Za'atar <0.1
gm
sumac, ground 0.1
gm

Snacks & Nuts

Almond butter 1.1
oz
Almonds, raw 0.4
cup whole
Apricot, dried 0.5
oz
Banana chips 0.2
oz
Chia seeds, ground 0.4
oz
Coconut flakes, unsweetened 0.8
oz
Coconut, shredded, unsweetened 0.1
oz
Dried cherries 0.1
oz
Flaxseed meal (ground) 0.4
oz
Flaxseeds 0.1
oz
Hemp seeds, shelled 0.3
tsp hulled
Mango, dried <0.1
package
Peanut butter, natural 2.7
oz
Peanuts 1.4
oz
Peanuts, roasted 0.5
oz
Pecans 0.5
oz
Pine nuts, dried 0.2
oz
Pumpkin seeds 0.2
oz
Sesame seeds <0.1
oz
Sliced almonds <0.1
oz
Slivered almonds 0.8
oz
Sunflower seeds 0.1
oz
Tahini 0.9
oz
Walnuts 1.0
oz

Beverage

Almond milk, unsweetened, Blue Diamond 21.0
fl oz
Almond milk, vanilla, unsweetened, Silk 0.2
fl oz
Lemon juice 1.7
fl oz
Lime juice 0.3
fl oz
Matcha, green tea powder <0.1
oz
Soy milk 0.4
fl oz
Water 24.0
fl oz
White wine, dry 1.1
fl oz

Fruits

Apple 0.5
medium
Avocado 0.5
avocado(s)
Banana 2.5
medium
Blueberries 1.4
oz
Dates 1.4
date(s)
Freeze dried strawberries 0.2
oz
Frozen banana 1.8
medium
Lemon peel (zest) 0.6
tsp
Lime 0.3
fruit
Medjool date 0.7
date pitted
Mixed fruit, dried 0.1
oz
Pear 0.3
medium
Plum 1.3
fruit
Pomegranate seeds 1.4
oz
Purple passion fruit 0.2
fruit
Raspberries 3.4
oz

Various Groceries

Apple butter, Musselman's 0.4
fl oz
Hemp protein powder, vanilla 0.3
oz
Hummus 2.1
oz
Mirin 0.1
fl oz
Red lentils, raw 0.9
oz
Tamarind paste 1.0
oz
Tofu Shirataki spaghetti noodles 4.0
oz
Tzatziki sauce 0.6
oz

Condiments

Apple cider 2.4
fl oz
Avocado oil 0.3
fl oz
Chili garlic sauce 0.3
fl oz
Coconut oil 0.6
oz
Dijon mustard <0.1
oz
Extra virgin olive oil 2.6
fl oz
Fish sauce <0.1
fl oz
Hoisin sauce, gluten free 0.1
fl oz
Hoisin sauce, ready-to-serve 0.1
fl oz
Honey mustard 0.3
oz
Olive oil 0.5
fl oz
Olive oil cooking spray 0.2
gm
Rice wine vinegar 0.4
fl oz
Sesame oil 0.1
fl oz
Soy sauce, low sodium 0.1
fl oz
Soy sauce, tamari 0.5
fl oz
Sriracha 0.3
fl oz
Tamari, gluten free, reduced sodium 0.7
fl oz
Vanilla extract, pure 0.3
fl oz

Vegetables

Arugula 0.1
oz
Baby bok choy 2
head
Baby portobello mushroom 2.6
small mushroom(s)
Baby spinach 3.0
oz
Bean sprouts 6.8
oz
Beets, raw 0.3
beet(s)
Broccoli 0.1
head
Button mushrooms 1.2
container (8 oz)
Carrots 2.1
medium
Cherry Tomatoes 3.2
tomato
Cilantro (coriander) <0.1
bunch
Cremini (Italian) mushroom 12.2
mushroom(s)
Cucumber 0.3
cucumber(s)
Garlic 0.8
bulb
Ginger root 0.3
piece, 2-inch
Ginger-garlic paste 0.3
oz
Green onion, scallion, ramp 0.3
bunch
Jalapeno pepper 0.2
medium pepper(s)
Kale 0.4
bunch
Leek 1
medium leek(s)
Lettuce, romaine <0.1
head
Parsley, Italian, fresh 0.8
oz
Parsley, fresh 1.2
oz
Porcini mushroom, dried 0.5
mushroom(s)
Portobello mushroom 1.9
medium mushroom(s)
Portobello mushroom, dried <0.1
oz
Red bell pepper 0.9
medium pepper(s)
Red chili pepper (also chile or chilli)) <0.1
pepper(s)
Red onion 2.4
oz
Shallots 0.3
medium shallot(s)
Spinach 0.2
oz
Sweet potato 0.9
large potato
Sweet yellow corn 0.1
medium ear
Swiss chard 0.3
bunch
Tomato 0.6
medium
White mushrooms 0.5
package, sliced (8 oz)
Yellow onion 0.4
medium
Zucchini 6.0
medium

Baking

Baking powder, gluten-free 0.1
oz
Baking soda <0.1
oz
Brown sugar 0.2
oz
Cocoa powder, unsweetened 0.2
oz
Coconut flour 0.5
oz
Coconut sugar 0.9
oz
Corn flour, whole grain <0.1
oz
Cornstarch 0.1
oz
Dark chocolate 0.9
oz
Dark chocolate chips 2.5
gm
Granulated sugar 0.1
oz
Honey 2.2
oz
Malt syrup 0.2
fl oz
Maple extract <0.1
fl oz
Maple syrup 0.3
fl oz
Maple syrup, pure 0.7
fl oz
Xanthan gum <0.1
oz

Meat

Beef, top sirloin, lean 4.0
oz
Chicken breast, boneless, skinless 2.1
breast
Pancetta, lean 1.5
oz
Pork, tenderloin, lean 4.0
oz

Canned Food

Black beans, canned 0.6
lb
Chicken broth (stock), low sodium 13.2
fl oz
Chickpeas, canned, drained 1.3
lb
Coconut milk, reduced fat 0.6
fl oz
Diced tomatoes, canned 0.2
can(s) (28oz)
Hearts of palm, canned 1.7
oz
Kalamata olives 1.6
olive(s)
Tomato paste, canned <0.1
small can
Vegetable stock/broth, low sodium 5.6
fl oz

Cereals

Brown Rice Cacao Crisps Cereal, One Degree Organic Foods 0.1
oz
Rolled oats- Gluten Free 0.6
lb

Dairy & Cheese

Cottage cheese (1% M.F.) 0.6
lb
Cream cheese, fat free 0.1
block
Egg 2.0
medium egg
Egg white 2.6
fl oz
Egg yolk 0.8
egg yolk
Feta cheese, low fat 0.2
oz
Greek yogurt, plain, fat-free 1.6
lb
Milk, fat-free (skimmed) 2.5
fl oz
Parmesan cheese, shredded <0.1
oz
Parmigiano-Reggiano 1.1
oz
Partly skimmed milk, 1% M.F. 4.2
fl oz
Ricotta cheese (skimmed milk) 0.6
oz

Other

Egg, hard boiled 0.5
medium egg
Green lentils, raw 2.1
oz
Pumpkin purée, canned 4.2
tbsp
Quinoa, cooked 0.4
oz
Red kidney beans, canned, drained 2.1
oz
Stevia 0.1
oz
Sweet corn, canned, drained 0.2
can (15oz)
Whey protein powder, vanilla 1.1
oz

Frozen & Refrigerated Foods

Frozen berries 4.9
oz
Frozen blueberries 4.3
oz
Frozen edamame (soybeans) 0.5
oz
Frozen green peas 2.0
oz
Frozen strawberry 3.7
oz
Ice cubes 4.1
cube(s)
Tofu, regular, extra firm 3.2
oz
Tofu, regular, firm 1.6
oz
Tofu, regular, soft 2.3
oz
Tofu, silken, extra firm 4.0
oz
Tofu, silken, firm 1.0
oz

Bread & Bakery

Pita bread, whole-wheat 1
medium pita

Pasta & Rice

Quinoa, uncooked 1.6
oz

About Contact Us
Meal Garden, 326 1/2 Bloor Street West, Unit 4, Toronto, Ontario, M5S 1W5, Canada