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is cheap; ingredients are expensive. Don't rely on expensive pre-packaged meals to give you variety. Rely on your spice cabinet. A simple bowl of rice can be transformed into a Mexican-inspired dish with cumin and chili powder, an Asian-inspired dish with ginger and soy sauce (ensure it is gluten-free tamari), or a Mediterranean-inspired dish with dried oregano and lemon. When you keep your base ingredients cheap and simple, you have the budget to invest in a diverse array of spices and herbs. This is how you eat "gourmet" on a "pantry" budget. Encouragement for the Road Ahead It is perfectly normal to feel overwhelmed when you first start meal planning. You might have a week where you plan perfectly and still end up ordering takeout because the roof started leaking or the car wouldn't start. That is okay. Meal planning is a skill, and like any skill, it takes practice to master. Don't aim for perfection. Aim for progress. If you start by planning just three dinners a week, that is a massive success compared to planning none. Every meal you prepare from scratch at home is a victory for your health, your gut, and your bank account. As you move through the next few chapters, keep this mindset: your kitchen is your sanctuary. You have the power to feed yourself and your family delicious, safe, and affordable food. It doesn't require a specialty aisle, and it doesn't require a high income. It only requires a little bit of intention. You have already taken the hardest step by deciding to take control of your diet. Now, let’s make sure that journey is as easy and enjoyable as possible. Next, we will dive into how to turn those morning hours—often the most chaotic—into a source of affordable, gluten-free joy. --- Chapter 7: Breakfasts That Cost Pennies If you have spent any time in the “gluten-free” aisle of your local grocery store, you have likely suffered the sticker shock of the breakfast section. A single box of gluten-free cereal, often weighing less than a standard box, can cost upwards of seven or eight dollars. When you multiply that by the number of mornings in a month, you are looking at a breakfast budget that could easily pay for a fancy dinner out. The good news? You don’t need those colorful, processed boxes to start your day with energy and flavor. In fact, some of the most satisfying, nutritious, and cost-effective breakfasts are naturally gluten-free and require nothing more than a few humble pantry staples. By shifting our focus from “gluten-free substitutes” to “naturally gluten-free whole foods,” we can reclaim our mornings—and our bank accounts. The Power of Porridge: Beyond Oats When we think of hot breakfast, we often default to oats. While certified gluten-free oats are a wonderful staple, they can sometimes carry a premium price tag. The secret to budget-friendly porridge is to look at the other grains in your pantry. Rice Porridge (Congee) In many parts of the world, rice is the foundation of the first meal of the day. It is incredibly cheap, naturally gluten-free, and comforting. To make a simple rice porridge, use a ratio of one part leftover white rice to three parts water or broth. Simmer it on the stove until the grains break down into a creamy, thick consistency. Top it with a fried egg, a drizzle of soy sauce (ensure it is gluten-free tamari), or a pinch of cinnamon and honey if you prefer a sweet version. It costs pennies per serving and keeps you full until lunch. Polenta or Cornmeal Mush Cornmeal is