Trader Joes Meal Plan- A weeks worth of groceries under $110 for a family of 4 (Gluten Free, Dairy Free)

by Living Freely Gluten Free

I am not shy about talking about my love affair with Trader Joe’s. As far as a gluten free diet goes, Trader Joe’s really does help keep the cost down while being able to buy some fun snacks. There are also many dairy free trader joes options too. This Trader Joe’s gluten free and dairy free meal plan for a family of 4, under $110 is full of yummy food that is easy to make! 

I wanted to show you how you could easily purchase groceries for an entire week and spend less than $110 to feed a family of 4. This list included breakfast, lunch, and dinner. If snacks are essential to you then you would have to go over $110, unless you baked you own with ingredients you already have in the pantry. 

Dairy Free Trader Joes

We live on a very tight budget and there are countless times I have heard people tell me, “I can’t afford to shop at Trader Joes.” Like, wha… what!? Trader Joe’s is actually affordable and reasonable. Pretty much every product that I purchase there is an excellent price. Either lower or the same prices as purchasing at a discount type store.

Trader Joes Gluten Free Meal Plan

Also, this grocery list contains yogurt cheese. If you have a milk allergy then simply swap the yogurt cheese with vegan shreds. TJ’s offers 2 different shreds that I am aware of, one of them has 1% lactose and the other is soy based.

gluten free meal plan



 Trader Joes gluten free and dairy free meal plan for a family of 4, under $110.

gluten free meal plan


This is under the usumption that you have built your gluten free pantry and have basic staples such as seasonings, spices and oils.




Oatmeal- Follow the directions on the bag and add any of your favorite mix-ins. We enjoy a little maple syrup and raisins.
Eggs, Potatoes and Bacon
Frozen Waffles



Sandwich- There is lunch meat and lactose free cheese is included on the grocery list. If you have a milk allergy then buy the vegan shredded cheese in place of the yogurt cheese. 


Boxed Soup (Black Bean)




herb roasted pork chops on a plate


salsa chicken in a bowl

spaghetti and meat sauce on a plate

Spaghetti (Ground beef cooked with some of your favorite Italian seasonings and a jar of sauce) with a bag of GF noodles. Serve green beans with it. You can add some sautéed carrots and onion to it for extra flavor.

potato soup in a bowl

chicken and rice soup in a bowl

chili recipe in a bowl

GF Chicken Nuggets, French Fries and Green Beans- Bake according to directions and cook the green beans your favorite way. I saute mine in avocado oil and season with sea salt, pepper and granulated garlic.


Trader Joes gluten free and dairy free meal plan for a family of 4, under $110.

trader joes gluten free meal plan

NOTE: The grocery list contains yogurt cheese which is lactose free, but not dairy free. If you have a dairy allergy then you can purchase the vegan shredded cheese in place of the yogurt cheese. 

Trader Joes gluten free meal plan

Need more meal plans in your life? Grab my 4 week meal plan to start living freely!

If you love these recipes you will find some of them and over 100 more gluten and dairy free recipes in my cookbook- Living Freely Gluten Free.

trader Joes gluten free meal planTrader Joes gluten free meal plan


You may also like