Example Meal Plan
Dairy-Free & Gluten-Free
For those managing food sensitivities without sacrificing flavour
Calories/Day1,900 cal/day
Protein95g
Carbs195g
Fat78g
Avg Prep Time30–40 min avg
Weekly Grocery Cost$85–$100/week
Your Week at a Glance
Full 7-day schedule — breakfast, lunch, dinner & snack.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Monday | Smoothie bowl with coconut yogurt, GF granola, banana & dragon fruit | Niçoise-style tuna salad over arugula with green beans, olives & capers | Herb-roasted chicken thighs with fingerling potatoes & asparagus | Rice crackers with guacamole |
| Tuesday | Sweet potato & egg hash with caramelised onions & avocado | Sesame chicken lettuce cups with ginger, scallion & tamari | Tiger prawn pad thai with rice noodles & fresh lime | Sliced pear with almond butter |
| Wednesday | Banana, cocoa & almond milk smoothie with chia seeds | Turkey & roasted veggie rice bowl with lemon tahini drizzle | Soy-glazed salmon with roasted sweet potato & sautéed kale | Rosemary roasted almonds with sea salt |
| Thursday | Açaí bowl with coconut flakes, strawberries & hemp hearts | Vietnamese chicken pho with rice noodles, bean sprouts & fresh herbs | Pineapple fried rice with scrambled egg, edamame & coconut aminos | Medjool dates stuffed with almond butter & cacao nibs |
| Friday | Veggie scramble with sautéed peppers, zucchini & baby spinach | Cucumber & smoked salmon rolls with avocado, nori & sesame seeds | Herb-crusted cod with quinoa tabbouleh & roasted cherry tomatoes | Apple with cashew butter |
| Saturday | Coconut milk chia pudding with kiwi, mango & toasted coconut | Thai basil ground chicken over jasmine rice with crispy basil | Lamb kofta bowls with cauliflower rice, cucumber mint salad & tahini | Plantain chips with fresh pico de gallo |
| Sunday | Eggs benedict on sweet potato rounds with DF hollandaise | Shrimp & mango rice paper rolls with peanut dipping sauce | Slow-cooked pulled pork lettuce wraps with apple & fennel slaw | Mixed fresh berries with coconut whip |
Auto-Generated Grocery List
Organised by aisle — print or send straight to your phone.
Proteins
- Chicken thighs, bone-in skin-on (2 lbs)
- Ground chicken (1 lb)
- Salmon fillets (2 × 6 oz)
- Cod fillets (2 × 6 oz)
- Tiger prawns/shrimp, peeled (½ lb)
- Sliced turkey breast, deli (½ lb)
- Ground lamb (½ lb)
- Pork shoulder (1½ lbs, for slow-cooking)
- Canned tuna in olive oil (2 cans)
- Smoked salmon (4 oz)
- Eggs, large (1 dozen)
Produce
- Sweet potatoes (3 medium)
- Baby kale or kale (1 bunch)
- Asparagus (1 bunch)
- Fingerling potatoes (1 lb)
- Zucchini (2)
- Bell peppers (3)
- Baby spinach (5 oz)
- Arugula (3 oz)
- Cherry tomatoes (1 pint)
- Cucumber (3)
- Avocados (4)
- Bananas (4)
- Dragon fruit (1, or sub mango)
- Mango (3)
- Kiwi (2)
- Pears (2)
- Apples (3)
- Strawberries (1 pint)
- Mixed fresh berries (1 pint)
- Cauliflower (1 head)
- Plantains, ripe (2)
- Scallions (1 bunch)
- Garlic (1 head) & ginger (1 knob)
- Fresh herbs: basil, mint, cilantro, dill, parsley
- Lemons & limes (3 each)
GF Grains & Pantry
- Rice noodles (2 packs)
- Jasmine rice (1 lb)
- Quinoa (1 lb)
- Rice crackers (1 box)
- Nori sheets (1 pack)
- Rice paper rounds (1 pack)
- GF granola (1 bag)
- Chia seeds & hemp hearts
- Certified GF rolled oats (1 lb)
- Açaí packs, frozen (1 box)
- Coconut yogurt (2 containers)
- Coconut milk, full-fat (3 cans)
- Coconut aminos (GF soy sauce substitute)
- Tamari, certified GF
Nuts, Seeds & Condiments
- Almond butter & cashew butter
- Tahini
- Peanut sauce or peanut butter + rice vinegar
- Medjool dates
- Cacao nibs
- Roasted almonds
- Extra-virgin olive oil & sesame oil
- Apple cider vinegar
- Smoked paprika, cumin, coriander, turmeric
- Sea salt & black pepper
Start Your Personalised Plan
Like what you see?
Yours is even better.
This is an example of what Culinr creates. Your weekly plan will be tailored to your specific tastes, dietary needs, and schedule — including a grocery list generated for exactly what you need.