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Gluten And Dairy Free Meal Plan

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Clean Cuisine Basic Weekly Dinner Plan

Meal Plan & Grocery Haul January 2021 // Gluten & Dairy Free Family

Following a clean eating, dairy-free diet can easily turn bland, and into eating the same foods over and over again. With a busy schedule, and what seems like never enough time in the day, being creative with your meals can seem like an exhausting and daunting task.

However, having a diverse diet is not only important for health purposes, but also to keep food exciting, and enjoyable! Because of this, we like to follow a basic weekly guide to help us plan meals throughout the week. Heres the breakdown:

  • Meat Free Mondays
  • Around the World on Thursdays
  • Fish on Fridays
  • Slow Cooker/ Chili Sundays

Entire Menu Is Dairy Free

Whether youre dairy-free because of a severe allergy or you just enjoy how you feel when you eliminate dairy from your diet, finding meals that are guaranteed to be dairy-free is a struggle. When ordering from a meal delivery service, theres extra reassurance in knowing that these companies offer exclusively dairy-free meals, with no dairy on site.

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Availability Of Fresh Pre

The services weve listed below all offer gluten and dairy-free meal delivery. These companies make their meals from scratch, using only quality ingredients, and will ship to addresses anywhere in the US. These meals are refrigerated so that food stays fresh. All you have to do is open up, reheat, and eat it. For customers with busy schedules who are looking for a way to save a bit of time in their day and maintain their health, there are a variety of companies online who will ship fresh meals straight to your door.

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The General Concept Of An Anti

1. Reduce processed, refined or manufactured food

2. Eat a variety of brightly colored fruits and vegetables every day.

3. Minimize the intake of saturated fats and eliminate trans fats while increasing good sources of anti-inflammatory fatty acids such as omega-3.

4. Minimize intake of processed flour and high glycemic index sugar sources. Always choice whole grains instead of refined grains.

5. Eat lean animal protein and more plant-based sources of protein.

6. Add spices to your diet. Many of them are anti-inflammatory.

Turmeric, ginger, rosemary, oregano, and cayenne are all common spices that promote an anti-inflammatory state and that can be easily supplemented into food preparations in a variety of ways .

Meal Plan Monday A Weeks Worth Of Meals With Gluten

May 7

Meal Plan Monday is sort of a thing online, where mommas like you and me share their meal plan for the week in the hopes of helping others to be motivated to plan and eat well.

This meal plan is a fun one because it uses a bunch of recipes from Home Made Lovely!

Maybe it will inspire you to create a creative menu plan of your own.

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How To Use This Anti

Scroll down to find recipes for breakfast, lunch, dinner, and, snacks. This is a 7-day meal plan, including one week of delicious, wholesome, health-supportive foods.

You can also download a comprehensive version of this meal plan which includes:

  • Detailed meal schedule
  • Complete Grocery list
  • All recipes as a pdf
  • The pdf costs $4, or you can simply scroll through this post for all of the recipes

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

Recommended Reading: Franz Gluten Free Bread Review

Dairy And Gluten Gone Bad

If I told my grandma 25 years ago: Grandma you need to do something about that arthritis and cut out dairy and gluten asap. Shed look at me as if Im crazy and then probably beat me with a stick forcing me to get out of her house. And shed be right.

Every day she had bread and cheese, then something we called porridge which was made out of milk, bread, sugar and butter. And then wed also have our traditional salad which was made out of cucumbers, tomatoes, onion, peppers and something similar to feta cheese that my grandma all grew and made herself. With a whole lot of bread that was fresh from the bakery.

My grandmas cheese was made out of goat milk that my mom HATED with a ton of passion. The milk, the yogurt, the cheese tasted nothing like the products you can find today. They werent creamy and too pleasant. I remember the yogurt was super sour and had a very distinct smell thats not for everyone.

Gluten Free Dairy Free 1 Week Meal Plan #3

5-Day Gluten and Dairy Free Meal Prep

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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What Foods Are Gluten And Dairy

  • Fresh Veggies and Fresh Fruit: All including apples, bell peppers, berries, bok choy, broccoli, carrots, citrus fruit, leafy greens, sweet potatoes, & zucchini noodles.
  • Beans and Legumes: All including black beans, chickpeas, lentils, navy beans, soybeans, and white bean.
  • Nuts and Seeds: All including almond milk, almond butter, coconut milk, chia seeds, macadamia nuts, peanut butter, pecans, pistachios, sesame seeds, & sunflower seeds.
  • Animal Proteins: Beef, eggs, chicken, pork, seafood, and turkey.
  • Gluten-Free Grains: Amaranth, buckwheat, corn, fonio, gluten-free bread and pasta, oats , quinoa, brown rice, sorghum, teff, & wild rice.
  • Healthy Fats: Avocados, coconut oil, flaxseed oil, olive oil, & high-oleic sunflower oil.
  • Flavor Boosters: Fresh herbs, spices, black pepper, citrus zest, gluten-free soy sauce, lemon juice, maple syrup, sea salt, and more.

Be sure to keep these simple ingredients on hand to make healthy eating a breeze!

What To Eat On A Gluten

You can basically eat all the foods that dont contain gluten or dairywhich excludes about 96% of all processed foods out there. But lets focus on what we can eat!

Fruits And Vegetables. Greens, berries, cruciferous and starchy vegetables, bananas all fruits and vegetables are dairy-free and gluten-free and youre welcome to eat plenty of them Fruits and vegetables are full of antioxidants and super beneficial for your health, so they should be the foundation of your everyday diet.

Herbs And Spices. Basil, mint, dill, turmeric, rosemary, even black pepper! Its no secret herbs and spices have healing properties and can give any dish that little special something.

Nuts And Seeds. Chia seeds, flaxseed, walnuts, almonds, cashews there are many choices here. Similarly to fruits and vegetables nuts and seeds are full of antioxidants and essential nutrients that the human body just needs.

Protein. The best choices here are eggs, fish, seafood from a sustainable source and poultry.

Fiber-Rich Foods. You can have lentils, beans, chickpeas and all the gluten-free grains like quinoa, buckwheat, millet or amaranth. For this week well skip the oats since most varieties are contaminated with gluten.

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Tips For Meal Planning

First things first, write it down. Write down what you have in your fridge, freezer, and pantry and use that to build your meal plan. Prepare a list of your familys favorite meals and work off that list as you make your plan. Try and pick recipes that are easy to prepare and also recipes that make enough for leftovers. Plan your meals so that one sauce, dip or dressing can be used in two or more recipes for efficiency. Be sure to check out my round-up of my25 Easy Weeknight MealsandTips for Meal Planning article for more in-depth information on this.

Look at your pantry and freezer and then make a shopping list. This helps prevent food waste and also means you wont have to run last minute to the grocery store. Be sure to check out 40 Easy Recipes Using Pantry Staples.

Highlight on the meal plan what you can prepare in advance. The weekend before I usually make my sauces/dressings, soups/stews, and a batch of hummus as well as prep veggies and bake breakfast muffins. I also make smoothie freezer bags for easy breakfasts or prep overnight oats or chia seed pudding in advance.

Stay flexible. Leave some wiggle room in your meal plan and have a backup plan in case your week gets extra crazy for whatever reason. One of my favorite shortcuts is usingLittle Spoon meals for the kids a couple times a week. They offer both fresh, organic baby food and now toddler and kids meals called Plates that have been a game changer for our family! Ill share more about it next!

Why Follow A Dairy

This dairy free and gluten free meal plan follows the 21 ...

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.

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Easy Dairy Free Recipe Swaps

  • Swap dairy milk with any plant based milk. Soy milk has about the same amount of protein as cow and goat milk. Other options are almond milk, cashew milk, coconut milk, flax milk, hemp milk, oat milk , macadamia milk, and pea milk. Or try making your own using this easy 1-milk dairy-free milk recipe.
  • Swap cheese with plant-based cheese. If you havent tried plant-based cheese in awhile, there are some pretty tasty ones available. I really like Miyokos Creamery and Kite Hill dairy-free cheeses.
  • Swap butter with a dairy-free alternative. Extra-virgin olive oil and avocado are two of my favorite heart healthy butter swaps. I also like Melt Organic and Earth Balance Organic spreads.
  • Swap yogurt with plant-based yogurt. You have a lot of options when it comes to choosing a plant-based yogurt these days. Choose from coconut milk, cashew milk , and soy milk versions.
  • Swap dairy ice cream with plant-based ice cream or sorbet. Ice cream lovers rejoice! You dont have to give up your favorite treat! Choose from coconut milk and oat milk versions available in your grocery store. As always, read lables. Just because a prodcut is diary-free, it doesnt automatically mean its gluten-free too!

Salmon And Asparagus Sheet Pan Meal

Here’s a solution to an easy gluten free dairy free dinner that pleases everyone: this baked salmon and asparagus recipe! Its simple, its elegant, but it tastes like something youd order at a restaurant. Roasting it up on a sheet pan with lemon slices and fresh herbs adds effortless flavor that feels fresh yet refined.

Also Check: Jason’s Deli Chocolate Mousse

Our Family Dietary Preferences

Before I dive into our familys typical plant-based meal plan, I thought I would share a little bit about our food preferences. Every family is different and every person in every family is usually a bit different when it comes to what they can have and what they like. My hope is you can draw from this general weekly example and create something that will work for your crew.

When it comes to food, my husband, Bobby, is as flexible and easy to please as they come. He will pretty much eat anything I make and never complains. I even got him eatingBrussels sprouts andmushrooms which he used to not like. So he keeps things easy. Thank goodness!

As for me, Im gluten-free, vegan and seem to do better with my migraines when I avoid refined sugars. Im also allergic to dairy, eggs, soy, peanuts and corn. Outside of my food sensitivities/allergies, Im very focused on making sure we get balanced meals throughout the week. I aim for a variety of fruits and vegetables depending on what is in season. I also tend to focus on whole grains like quinoa, brown or black rice and oats. I also try and incorporate healthy fats each day from nuts , seeds and avocado. For us, plant-based protein comes from peas, chickpeas, black beans, quinoa, black beluga lentils, nuts and seeds.

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