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Easy Gluten And Dairy Free Meal Plan

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Tomato & Arugula Balsamic Pasta Salad

3 Quick & Healthy Gluten-Free Dinner Recipes | Healthy Meal Plans

This is such a great recipe! Simple to put together, filling, healthy, refreshing and absolutely flavourful. I love how I am able to make ahead healthy work lunches with this recipe, and it is also versatile- I can choose to mix in other ingredients! The best part of this recipe is that it is good for the pocket, especially for a student like myself. I see this as a staple from now on. Amber

This was incredible! Its hard finding good vegan pastas and this one DELIVERED! Ive even made it for my non vegan friends and they love it too. Thanks! Amy

Here Are Some Delicious Gluten Free Dairy Free Recipes That Youll Love:

Turkey Shepherds Pie This is one of my fool-proof recipes. Simply brown the ground turkey and onions, make a simple sauce, then top with mashed potatoes and shredded dairy free cheese. After a few minutes in the oven its ready to go! Easy and delicious comfort food.

Garlic Spaghetti We looooooooooooove garlic over here, so this is always a favorite. Garlic spaghetti is a great meal to make when you dont have much else in the pantry! It just requires garlic, olive oil, and gluten free pasta.

Chicken Tacos Tacos of any kind are always a hit at our house. I like to make my own seasoning as well that way I can adjust the spice level as needed for little ones.

Slow Cooker Salsa Verde Pork with Cilantro Rice This dish is made in the slow cooker which results in very tender and flavorful meat. It reminds me of the pork from Qdoba. We love it with cilantro rice, but it would also be great in tacos or burritos. This slow cooker pork would also be delicious served with mashed potatoes and gluten free gravy.

Creamy Spinach Walnut Pesto This bright green creamy pesto sauce is very easy to whip up in the blender or food processor. Simply blend the ingredients for the pesto while you boil some gluten free noodles, and dinner is served in just a few minutes! If you cant do nuts, I would recommend substituting pumpkin seeds in this pesto.

And as a bonus, here are a few gluten free dairy free recipes for desserts:

How To Start A Gluten And Dairy

Transitioning to a gluten and dairy-free diet can feel like an intimidating leap to make but it doesn’t have to be. In fact, the majority of whole foods are naturally gluten and dairy-free, and new gluten and dairy-free food options in grocery stores are making it easier to find compliant foods than ever before. By focusing on all the foods you can still eat, learning how to read a nutrition facts label, understanding hidden ingredients, and finding gluten and dairy-free substitutes for some of your favorites, you can build a diet that suits your dietary needs without sacrificing delicious food.

Recommended Reading: Is Skinny Pop Gluten Free

Dairy And Gluten Free Grocery List

I made a fuller grocery list with over 100 foods to eat when youre following a gluten and dairy-free diet, you can find it here. This is the grocery list for this week:

In general, you want to focus on eating plenty of fruits and vegetables, nuts, seeds, legumes, some fish and meats, eggs, healthy fats like coconut and olive oil, herbs and spices.

So give this 7 day diet plan a try, you can mix and match the recipes this is my personal plan, I never follow it fully, because plans are always changing, but Im trying my best.

You try your best too! You can eat as much as you desire . Make sure to snack on healthy minimally processed foods like nuts, fruit and vegetables. Mix in some of your favorite gluten and dairy free recipes and make this plan your own.

Day Gluten Free Mediterranean Meal Plan

53 Simple 7 Day Diet Meal Plan

The overall benefits of sticking to a Mediterranean diet is well worth the effort. It is no surprise it has become the top recommended diet for vibrant health. Many people avoid gluten for various reasons: celiac disease, non celiac gluten sensitivity and to lower inflammation. Combining an anti-inflammatory Mediterranean diet with a gluten free diet provides the best approach to reversing inflammatory diseases.

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May Help Relieve Digestive Symptoms

Most people try a gluten-free diet to help treat digestive problems. This includes many symptoms, such as:

  • bloating
  • gas
  • fatigue

Research shows that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and NCGS .

According to one study of 856 people with celiac disease, those who didnt follow a gluten-free diet experienced significantly more diarrhea, indigestion, and stomach pain compared to those on a gluten-free diet .

Meal Prep For The Week

If you dont have much time to cook on weekdays, its a good idea to make some of these recipes ahead. Many of them can be stored in the fridge for 3-5 days just use airtight meal prep containers or jars.

I personally love making ahead the Mediterranean Salmon Bowl, the Avocado Chicken Salad and my 5-Minute Mediterranean Bowl. Follow the instructions in the individual recipes, so that your food stays fresh for more than a day!

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Day Fix Meal Plan & Grocery List Gluten Free

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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


Ginger & Spring Onion Chicken


I have just made this for our evening meal with brown rice and quinoa it was so delicious. This has always been my favourite dish from the Chinese takeaway and I have always wanted to make it. This recipe was sooooo easy, although I added green peppers with the spring onions instead of the white onions Teri

My teenage daughter helped me make this and said upon tasting it, this tastes like a real Chinese dish! we were all blown away by the deliciousness. We also threw in some broccoli. Eliza

What are your favourite gluten and dairy free meals?

Feel free to leave a comment sharing your favourite gf/df dish! Bonus points to you if it can be found online with a link!

Also Check: Difference Between Celiac Disease And Gluten Intolerance

Basics Of Building Gluten Free Meals

When it comes to adopting a diet free from gluten, following a gluten free meal plan can make the process a breeze. However, while getting started, there are a few basic steps to follow.

  • Keep Meals Simple. Dont think you have to create super fancy and elaborate recipes, especially if youre just getting started with gluten free eating. Instead, stick to basics, including a protein, carb, and fat source at each of your meals.
  • Make Swaps. If youre used to eating gluten-rich foods such as bread and pasta, you dont have to give them up completely! Instead, swap them out for gluten-free versions.
  • Avoid Processed Foods. Even if the ingredients of the processed foods youre consuming are gluten free, the chance of cross-contamination in factories is high, meaning that even gluten free foods could cause adverse reactions.
  • Read Labels & Know Sneaky Gluten-Containing Ingredients. Its not always clear whether or not an ingredient contains gluten. So, be sure to scan nutrition labels carefully, and double-check any ingredients youre not sure about. This list of gluten-free foods should help!
  • Pro-Tip: Look for packages that are labeled as being certified gluten free! This means that the manufacturer has gone to extra lengths to ensure that no gluten of any kind has come into contact with the ingredients in that food.

    Gluten Free And Dairy Free 7 Day Meal Plan


    Im so excited to share this FREE printable Gluten Free & Dairy Free 7 Day Meal Plan with you!

    I wanted to develop this 7 day meal plan to help get you through the first week of your new lifestyle or give you a week of new and exciting recipes to try if you are feeling bored with your current recipe collection.

    I know Im always looking for new meals to try!

    The first week I found out about my food allergies was by far the most difficult. My body was rejecting the food I was eating so I had to stop eating gluten and dairy immediately.

    What in the world do you do when you suddenly cant eat the food youve been eating your whole life?

    You cant run down the street and grab fast food or go to a restaurant and all my go to recipes and prepackaged foods contained everything Im allergic to!

    Im not going to lie, the first week I ate pretty much nothing but salad and gluten free oatmeal. I was terrified I would eat something I wasnt supposed to without knowing so I just kept it as simple as I could until I learned how to eat this way.

    Looking back on that now, I feel a little silly because there are SO many things I can eat!

    The recipes I am sharing with you today are meals we used to eat before food allergies and with some small tweaks are able to enjoy again today.

    These meals are always a huge hit! Even with the gluten and dairy lovers!

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    Instant Pot Tomato Soup Paleo & Vegan

    This soup is so delicious, seriously. Perfect texture, nice and creamy, and all I added was salt. And what makes it even more amazing is that it really is as easy as throwing it all in the instant pot and letting it do its thing. It has officially hit the regular rotation list!! Katie

    Wow was this ever good! My entire family loved it and husband had seconds and a half. I did not have cumin so I used just chili powder. Jenn

    Gluten Free Meal Prep Faq

    Pin on Meal Plans

    How do I make these recipes gluten-free if they contain soy sauce or bread crumbs?

    Some of these recipes contain soy sauce or bread crumbs. I suggest swapping with coconut aminos or tamari to convert them to 100% gluten-free recipes. Bread crumbs can be swapped for gluten-free bread crumbs.

    I’m just getting started with meal prep, any tips?

    Check out this guide on how to meal prep to learn all the basics and our best tips!

    What veggies work best for meal prep?

    Check out how to meal prep vegetables.

    How long do meal prep meals last in the fridge?

    Most ingredients will keep in the fridge for up to 4 days. If you want to meal prep for the whole week, you can do a second meal prep session mid-week, or you can choose freezer-friendly meal prep meals. Check out these Freezer-Friendly Lunch Meal Prep Recipes for recipes that will keep longer!

    Do I really have to eat the same thing four days in a row?

    NO! Check out this post on 3 ways to add variety to your meal prep. Although I will say that the most efficient way to meal prep is to bulk prep the same meal.

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    What Is A Gluten And Dairy

    A non-dairy, gluten-free diet is fairly self-explanatory avoid dairy or dairy-derived products and avoid foods containing gluten. Some people must follow a gluten-free, dairy-free diet due to food allergies or sensitivities, while others find that this diet relieves digestive issues or helps them feel more energized. A typical American diet has historically included many dairy and gluten products, but there are still plenty of delicious food options available that are free of these ingredients. Besides whole foods like fruits, veggies, nuts, and non-wheat grains, nearly every grocery store now carries a variety of gluten-free and dairy-free alternatives to your favorite foods.Your reasons for starting a non-dairy, gluten-free diet might affect how you approach grocery shopping. For example, if you have severe allergies or intolerances, then avoiding potential cross-contamination will be much more urgent for you than for someone electing to ditch gluten and dairy for lifestyle reasons. No matter the circumstances, there are still plenty of foods to enjoy on a gluten and dairy-free diet.

    Why Follow A Dairy

    Well, let me explain.

    You see, we all have consumed grains, dairy, legumes, and meat in our lifetime, yes? Yes! I eat them all. Gluten-free grains of course.

    But heres the thing. As I sit here typing up this post, I can tell my brain and body need a little calming down. Its been on the crazy cycle for oh weeks now! YIKES! Yes, stress can really take a toll on ones health and deplete you of important key MINERALS.

    You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress , the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesnt have the necessary nutrients in order to do so. Hey, its pretty tired of trying to fight, ya know? Hence the continuous inflammation of the body and brain. Sad, but true.

    On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.

    Unfortunately, for many of us, we get stuck in the chronic stress cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.

    Read Also: Is Best Foods Mayo Gluten Free

    What Foods Are Gluten And Dairy

    1. Fruits and Vegetables Virtually all fruits and vegetables are gluten and dairy-free, which allows for lots of variety in nutrients and flavors in your diet. Fresh fruits like berries, apples, bananas, peaches, citrus fruits, and more are all fair game, as are fresh vegetables like leafy greens, broccoli, asparagus, carrots, bell peppers, potatoes, and many others. If you’re purchasing frozen, pre-chopped, or canned fruits and veggies, take a different look at the food label as they might be processed in a facility that processes gluten or dairy products.

    2. Whole Grains Just because you can’t have gluten or wheat doesn’t mean all grains are out of bounds. Rice, quinoa, amaranth, millet, corn, buckwheat, corn, and sorghum are all dairy and gluten-free grains. When purchasing oats, be sure to look for a gluten-free variety to ensure they haven’t been cross-contaminated with wheat during processing.

    4. Beans and Legumes If you’re looking for ways to add satisfying protein, fiber, and carbs into a gluten-free and dairy-free diet, look no further than beans and legumes! Black beans, white beans, kidney beans, chickpeas, and lentils are all affordable, easily found in most grocery stores, and a great way to bulk up a plant-based meal. While all beans and legumes are inherently gluten-free and dairy-free, it’s smart to double-check the ingredients when buying canned beans to ensure no extra starches have been added.

    Gluten Free Dairy Free 1 Week Meal Plan #3

    Mediterranean Meal Plan | Easy & Healthy Homemade Dressing | Prep School

    Disclosure: This post may contain affiliate links. I receive a small commission when you make a purchase using my affiliate links.

    Let us help you with your meal planning! We put together our third gluten free and dairy free meal plan for our readers. The recipes included in here are all gluten free, dairy free, and there are plenty of soy free, nut free, and low carb meals and snacks as well.

    Were back with another gluten free and dairy free meal plan for this month!

    I had planned on posting this a bit earlier this month, but I decided to take the week off of blogging last week to unplug a bit and have more family time for our anniversary.

    If you havent seen our previous meal plans, were setting these meal plans up for 1 week of family friendly recipes that are all gluten free and dairy free.

    Most of the recipes weve featured are also soy free and many are nut free as well. And most of them are healthy so you can still plan on eating healthy with these recipes.

    Check out our meal planner kit in our shop!

    A lot of these recipes are also low carb if you make some small adjustments , so if youre watching your carbs, there are some good options here as well.

    You can customize these meals: add as much fruits and veggies to each meal as you like, and for the recipes that are marked vegan you can add some protein to them as well if you want .

    We hope this helps you with your allergy friendly meal planning!

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