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Dairy And Gluten Free Diet Plan

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Nutritional Imbalance And Deficiencies

My New Diet Plan, Dairy FREE & Gluten FREE

As with any other diet, if not done properly, a gluten-free diet can cause a lack of essential nutrients and vitamins. To prevent this, an adequate substitution is required namely, supplements.

Vitamins and Minerals

When gluten-free, youll need to increase your intake of:

  • B vitamins
  • Vitamin D
  • Magnesium

Dietary Fiber

Even the best gluten-free diet plan can lack fibers essential helpers of digestion. Luckily you can always supplement these. High-fiber foods are perfect for this and they include fresh fruits, green leafy vegetables, chia seeds, or flaxseed.

Planning, preparing, and cooking fresh ingredients can be burdensome. Luckily, modern food delivery services like Home Chef can make your dieting considerably easier .


If theres one thing thatstudies agree upon is that people tend to eat more sugars when they get gluten out of their diets.

Consequently, people start eating gluten-free snacks, which often contain more sugar than regular treats. Thus, if you want to stay healthy and lose a few pounds in the process, following a gluten andsugar-free diet is the way to go.


Theres no definitive answer on whether or not a gluten-free diet can lead to a higher fat intake. Some studies have confirmed it, but not conclusively. Whatever the case, you need to be careful not to replace pastries and cakes with equally bad fatty foods.



Eating gluten-free naturally comes at a cost, and youll probably have to stretch your budget to:

Day Clean Eating Meal Plan

  • Foods with chemical additives like food dyes
  • Foods with preservatives
  • Artificial foods, such as processed cheese-this isnt really even considered food so you shouldnt eat it
  • Saturated fats and trans fats
  • Anti-foods calorie-dense foods with no nutritional value-i.e. twinkies, hohos, doritos, hotdogs, mountain dew

Day 1 Start your day with 2 cups of warm water and a pinch of Himalayan sea salt -30 minutes before breakfast

Breakfast Mini Paleo Egg Omeletes Mix 2-3 Eggs & 5 Egg Whites scrambled together with baby spinach or chopped collard greens, chopped low sodium ham or uncured bacon, chopped red & green peppers, chopped mushrooms & chopped red onion. Baked in greased muffin tin at 350 degrees for 20-30 minutes Save remaining muffins for breakfast later this week.

-Or- 1 green Apple with 15-20 raw almonds Lunch Avocado Chicken Salad ¼- ½ Avocado, sliced 4 oz. grilled chicken 1 cup mixed greens or romaine lettuce Tomato, shredded carrots, sprouts, jicama, cucumbers, onions 2 tbsp. olive oil & balsamic vinegar Snack 1 slice Ezekiel toast with 1 tbsp. peanut or almond butter ½ banana

Dinner- Mini Gluten Free Meat Loaf Muffins

Day 5

Why You Should Avoid Gluten

Gluten intolerance affects approximately 18 million people, or 6 percent of the U.S. population, according to 2013 information provided by the Center for Celiac Research and Treatment. Celiac disease a serious autoimmune disorder caused by ingesting gluten is believed to affect around 1 in 131 people or 1 percent of the population in the United States. Eliminating gluten from the diet takes effort and vigilance, as in addition to avoiding wheat, rye and barley, you will need to remove “low gluten” grains, like spelt and kamut, from your diet, as well as avoid most processed foods since they may contain hidden gluten in their ingredients like caramel color, baking powder, citric acid and numerous others, according to Dr. Amy Myers, an expert on the gluten-free lifestyle.

Read Also: Bob’s Red Mill Vital Wheat Gluten

Day Fix Meal Plan & Grocery List Gluten Free

This 21 Day Fix Meal Plan includes some of our favorite gluten and dairy free meals! Weight Watchers Freestyle Points included, too!

Im back with a meal plan, yall! But before I get to that, there is something I need to say

For all of you who commented, emailed, reached out in some way or shared my post, Our Autism Story, last week I am so deeply grateful.

So thankful, even, that you took the time to just read it.

It goes beyond words.

I am still working my way through all of your comments and emailseach one is just so special to me, its taking some time. But I will get there.

In that post, I mentioned how I changed Maxs diet by removing dairy and glutenwhich isnt exactly the easiest thing to do at first, but for us, its been so worth it. This isnt true for every child with Autism, but for Max, we saw significant gains in language, attention, and social awareness when we changed his diet. His GI symptoms also cleared up.

Its fascinating how much food affects our body and our mind.

So for this weeks Meal Plan, I am sharing some gluten and dairy free favorites of oursits become a lot easier for me to cook this way and keep everyone happy at meal time! Enjoy!

21 Day Fix Meal Plan & Grocery List Gluten Free | Dairy Free Favorites

Monday: 21 Day Fix Easy Lemon Chicken serve with a side of roasted broccoli

21 Day Fix Containers- 1 RED, 1/4 YELLOW , and 2 tsp per serving

Weight Watchers Freestyle- 5 points per serving


Tuesday: Pad Thai Egg Roll In A Bowl

The paleo diet is based upon the dietary routines of the ...

Servings: 4

21 Day Fix Container Counts per Serving: 1 1/2 Red, 1 1/2 Green, 1/2 Blue and 2 sweetener teaspoons

Weight Watchers Blue Plan Points : 4

Servings: 4

21 Day Fix Container Counts per Serving: 1 1/2 Red, 3/4 Green, 1 Yellow

Weight Watchers Blue Plan Points : without avocado, 5 points with 1/4 of an avocado, 6 points

Servings: 7

21 Day Fix Container Counts per Serving: 1 Red, 1 Green, 2 Tsp, 1 sweetener tsp

Weight Watchers Blue Plan Points : 7

Read Also: Is Cream Of Chicken Soup Gluten Free

Heres What I Eat In A Day:

  • Breakfast: Three eggs, one black bean veggie burger, and 1/2-cup cottage cheese.
  • Lunch: Taco salad made with butter lettuce, lean ground turkey with no-salt-added taco seasoning, and Greek yogurt in place of sour cream.
  • Snacks: Rice cake with almond butter and raspberries.
  • Dinner: Strogonoff made with brown rice pasta, lean ground beef, mushrooms, and cottage cheese.
  • Dessert: I dont always eat dessert, but when I do I like almond flour muffins made with lemon juice and Stevia.

I First Tried The Keto Diet But I Actually Gained Weight

I believe it was from the salt in the processed meats, like bacon and sausage, and all the dairy I was eating. I realized without carbs, I was eating too much. So, I decided to eliminate gluten because I always knew that my body didn’t do well with it. It made me super tired and I would get skin breakouts. I also went dairy-free.

With those changes to my diet, I lost 60 pounds. Then I moved to the 21 Day Meal Plan, which is an eating plan I developed that focuses on lean meat, non-fat dairy and low-sodium foods. That’s what ultimately got me to my goal weight. I was 137 pounds.

You May Like: Is Sweet Baby Ray’s Bbq Sauce Gluten Free

Avoid Sugar For Good Health

Not only is sugar implicated in leaky gut syndrome and heightened inflammation, according to Kresser, it may also be linked to a number of other health concerns like Type 2 diabetes and obesity, which in turn can increase your risk for cardiovascular disease and cancer. Further, sugar consumption is directly linked to diabetes even when outside factors like obesity, alcohol use and sedentary lifestyle are taken into account, according to a study published in the February 2013 issue of the peer-reviewed journal, “PLOS ONE.”

I Have To Go Dairy Free And Gluten


Q: Penny ~ I have just been told to go on a gluten- and dairy-free diet by my doctor. I am so confused can you please help with where to start?

A:Alisa ~ First, take a deep breath, and relax. Its going to be okay. During the first month of your transition, it may feel at times like there is nothing left to eat. But be patient and diligent. Soon the diet becomes second nature and you begin to explore all of the wonderful foods you can eat.

This topic could easily warrant an entire book, or two, so Im just going to give some starter advice to help you in this transition:

1) Find some good resources

Here are ones I use myself, and highly recommend:

The Whole Life Nutrition Cookbook This is a fantastic gluten-free cookbook that truly focuses on health. Though it isnt 100% dairy-free, most of the recipes are.

The Almond Flour Cookbook This is actually grain-free baking . What I like about this one for beginners, is that the recipes use very few ingredients, and the only specialty ingredient you will need is almond flour . I even make my own almond flour at home from raw almonds.

Cooking for Isaiah The author created these recipes for her family, but this isnt a boring meat and potatoes kind of cookbook. She offers many recipe twists and creative parings, without venturing too far from the norm.

2) Plan menus

3) Focus on what you can eat

4) Get to know your enemy

5) Focus on whole foods and take pause before adding alternatives

Don’t Miss: Lactose And Gluten Intolerance Test

What Snacks Are Gluten

Snacks dont have to be processed, pre-packaged foods! Whole foods make quick, delicious, and cost effective snacks. Rather than reaching for snack packs or crackers, consider choosing:

  • Fruit and nut butter
  • Jerky
  • Leftovers

If you do choose pre-packaged processed foods for a snack, be mindful of labels. Youll begin to notice certain brands that are known for being gluten and dairy-free. Snacks labeled vegan or paleo are often safest, but be sure to always double check and weigh the risks of contamination for yourself.

Get my full list of the best gluten-free and dairy-free snacks.

Dairy Free Gluten Free Diet Benefits

Okay, so you might be a bit sad at first, but lets look at the benefits. And theyre many, because:

  • Were cutting out two often highly processed types of food
  • They also happen to be super common allergens.
  • Dairy contains several components that are inflammatory and have been linked to acne, several types of cancer and insulin resistance.
  • Foods that contain gluten often come with a high glycemic index and glycemic load that over time can lead to increased chronic inflammation, hyperglycemia, insulin resistance and diabetes.
  • When you cut out gluten and dairy you make more space for fruits, vegetables, seeds and nuts which are great sources of antioxidants. Antioxidants that we need to fight oxidative stress and thus inflammation in the body.

Recommended Reading: Gluten Free Crispy Rice Cereal

My Turning Point Came In May 2016

I had just gotten back from a family trip where I truly hit rock bottom with my weight. I was over 240 pounds at that point. After an episode of binge-eating on a family vacation, I felt so physically sick, as well as angry with myself. That was the last time in my life I ever did anything like that. When I got home, I started doing a workout DVD that I ordered the year prior. That was the start of my nearly 100-pound weight loss.

May Relieve Digestive Symptoms


Most people try a gluten-free diet to treat digestive problems.

These include bloating, diarrhea or constipation, gas, fatigue and many other symptoms.

Studies have shown that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and non-celiac gluten sensitivity (

Focus on eating plenty of whole, unprocessed foods like fruits, veggies and lean proteins.


A gluten-free diet can provide many health benefits, especially for those with celiac disease. It may help ease digestive symptoms, reduce chronic inflammation, boost energy and promote weight loss.

Despite having a variety of health benefits, a gluten-free diet can have some downsides.

Here are a few negative effects of a gluten-free diet:

Read Also: Does Gluten Free Help Arthritis

Friday: Instant Pot Teriyaki Chicken

Servings: 6

21 Day Fix Container Counts per Serving: 1 Red, 1/4 Purple, 1/2 tsp, 2 sugar teaspoons

Weight Watchers Blue Plan Points : 5

Hope you guys have an amazing week!! And if you follow along with this meal plan or make any of the recipes, Id love to hear from you on social! Your posts, comments and photos of your meals seriously make my life!! You can find me or find/tag me on Instagram thefoodieandthefix

‘using My Popular 21 Day Meal Plan I Lost 100 Pounds Without Counting Calories’

“Search for the joy in your healthy lifestyle.”

My name is Tiffany Elizabeth , and I am 28 years old. I own My Adventure to Fit Inc. brands, including and . Going gluten- and dairy-free helped me control binge eating and lose nearly 100 pounds.

I struggled my entire life with yo-yo dieting. I would eat all things and then restrict myself. There were days I ate for fun all day and fell into a dark hole of guilt. To counter it, I would either do a juice cleanse, stick to protein shakes only, or consume a boiled chicken and cucumbers diet. Many times, I followed the 500-calorie-a-day diet. After, I would end up binging and gaining the weight that I lost back .

Read Also: Bob’s Red Mill Gluten Free Steel Cut Oats

So How Do I Start A Gluten

When eliminating gluten and dairy from your diet, its smart to have an action plan in place. Consider purging your pantry and fridge of all dairy and gluten-containing products so you are not tempted. Working with a coach or nutritionist is a great way to gain a support system and educate yourself further.

There are plenty of resources online and in your community, too! Consider joining Facebook groups, forums, or organizing local groups dedicated to sharing tips for going gluten-free and dairy-free. You might also want to check out my list of the best clean eating websites and the best healthy YouTube cooking channels.

Here are some of the most popular gluten-free and dairy-free recipes from Clean Eating Kitchen to help get you started:

We Have Compiled One Weeks Worth Of Meal Ideas To Get You Thinking And To Get You Started On Eating A Gluten Free And Dairy Free Diet Void Of Processed Carbohydrates We Would Love You To Share Any Ideas You Have So That We Can Expand On This To Provide More Meal Ideas To Help Make Gluten Free Dairy Free Easier For People Please Email Us With Any Suggestions/recipes All The Ideas Given Below Are Also Yeast Free

Pan searedscallops, kumara chips with aioli and fresh salad or steamed vegetables
Dinner Crispy Spiced Pork Belly with red cabbage coleslaw and red potato rosti

More Meal Ideas:

  • Pasta mince or meatballs
  • Slow baked salmon fillet with lemon, thyme, garlic and duck fat, salt and pepper.
  • Scallops pan fried in crushed garlic, salt, pepper, fresh chopped coriander and coconut oil.
  • Leftover chicken and roast veges with quinoa and salad
  • Roast chicken salt, pepper, cut lemon up inside the chicken
  • Roast veges beetroot, onion, broccoli, celeriac, pumpkin, kumara
  • Chicken nibble wings with skin
  • Chicken drumsticks boiled in water, ginger, garlic cloves, celery, red potato, onion, sage or mixed herbs, salt, pepper.
  • Peas and carrot, chicken broth soup can add veges if needed

Read Also: Krusteaz Gluten Free All Purpose Flour

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