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Gluten Dairy And Sugar Free Food List

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Dairy And Gluten Free Grocery List

What I Eat In A Week | sugar, dairy & gluten free

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.

Read Also: Gluten Free Alcoholic Drinks In A Can

Retail / Grocery Stores

The Best Whole30 Foods at Trader Joes : meat, vegetables, avocados, nitrate-free bacon prosciutto, almond milk, coconut milk, sausages, Whole30 compliant snacks and pantry ingredients

The Best Whole30 Foods to Buy at Whole Foods : meat, pasture-raised eggs, vegetables, avocados, nitrate-free bacon prosciutto, almond milk, coconut milk, sausages, sauces, dressings, keto-friendly snacks and compliant pantry ingredients

Walmart : meat, vegetables, almond milk, sausages, compliant snacks and pantry ingredients

Costco Whole30 Guide : meat, rotisserie chicken, vegetables, avocado, almond milk, sausages,Whole30 compliant snacks and pantry ingredients

The Best Whole30 Foods at Target : almond milk, sausages, compliant snacks and pantry ingredients

Wegmans : meat, vegetables, avocado, almond milk, sausages,Whole30 compliant snacks and pantry ingredients

Zehrs : meat, fish, vegetables, compliant snacks and pantry ingredients

Superstore : meat, fish, vegetables, compliant snacks and pantry ingredients

Bulk Barn : nuts, seeds, compliant snacks and pantry ingredients

For other specialty ingredients in our pantry and even our grass fed meats and fresh seafood, I order these online from various sites. Its not only more convenient but many times it costs less than the local grocery store! And it is delivered to your door!

Crunchy Gluten Free Dairy Free Snacks

  • Terra Sweet Potato Vegetable Chips just thinly sliced sweet potatoes and oil, no salt added.
  • From The Ground Up Cauliflower Tortilla Chips grain free chips made with cassava flour, cauliflower, chia seeds, sunflower oil, a blend of other veggies and seasonings.
  • LesserEvil Puffs a clean grain free snack with no refined sugars, no refined salts, no preservatives, no artificial flavors or colors.
  • Pop Bitties Ancient Grain Chips a delicious alternative to tortilla, potato, and pita chips without artificial colors, flavors or preservatives.
  • Kibo Chickpea Chips they have a really great texture and taste and most ingredients are good, except soy. If you dont mind that then theyre perfect substitute for tortilla chips.
  • Barnana Plantain Chips healthier kettle cooked plantain chips seasoned with pink salt an absolutely delicious snack naturally gluten and dairy free, probably my favorite of them all!
  • Barnana Plantain Tortilla Chips pretty sturdy for dipping with a nice sweet and salty taste, clean ingredients.
  • Siete Sea Salt Grain Free Tortilla Chips they are oven baked and made with a few simple ingredients: cassava flour, avocado oil, coconut flour and ground chia seeds. These are my favorite when I dont have time to make my own snacks.
  • Enjoy Life Plentils light, crispy lightly salted lentil chips certified gluten- free and dairy-free. Not all ingredients are healthy but check them out and make sure youre fine with them.
  • Also Check: Live Free Gluten Free Bread

    Store Bought Gluten Free Dairy Free Snacks

    Below you will find a list of gluten free dairy free snacks that you can buy at either a health food store, or online retailers like Amazon or Vitacost. You will also find a few tips that will help you shop gluten and dairy free more comfortably, plus recipes in case you didnt find what you are looking for.

    Soy Sauce Contains Gluten Because Why Would It Not

    Pin on gluten free meals

    I know the diet said no gluten, but I really don’t think I have a gluten allergy. For the most part, avoiding gluten meant not eating cakes, cookies, and pasta. But to stay true to the diet, I tried tamari, Bragg’s Liquid Aminos, and coconut aminos. For me, tamari was the way to go. TBH, I cheated and used soy sauce when I went out for sushi because sometimes you just gotta live.

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    The Reason That This Anti

    In order to help COMBAT that chronic inflammation, we need to first make some MAJOR lifestyle changes . Oops, Im failing at that.

    We also need to MAXIMIZE certain nutrients in our diet, such as omega 3 rich foods , anti-oxidants, minerals, Vitamin D, probiotics, water, and so on and so on. Temporarily removing a dairy, and maybe even certain types of grains can help absorb your body absorb more nutrients and therefore reduce stress on the body. Does that make sense?

    I know, youre probably now wondering but why a dairy-free Anti-inflammatory meal plan? Doesnt cultured dairy do wonder for the gut? YES, it SURE does! Grass-fed dairy thats rich in probiotics, like kefir, and yogurt, and even REAL butter, can be healthy and nourishing. Plus they are SOOOO tasty!

    But heres the thing, if you are under that chronic inflammation and stress, then you might also be experiencing digest issues and food intolerances. Any food can be inflammatory if your body comes to see it as an invader under chronic inflammation. Which may include dairy, casein, and lactose included! Hopefully, its a temporary intolerance, but you never know. Which is why I suggest trying out a low FODMAP meal plan first.

    No no, dont be worried, we can get this all worked out. Yes, we are going nourish the body and reduce stress.

    Test, rest, reset! YES!!

    Gluten Free Snacks That Are Not Worth Buying

    When you find yourself in a position to have to go both dairy free and gluten free, finding the right snacks can be hard. You can easily buy gluten free dairy free snacks from places like Amazon but if you check the ingredient lists you realize that most of them have a lot of unnecessary crap in them.

    Store bought gluten free dairy free snacks are usually full of added sugars, vegetable oils, additives, or dyes, meaning low in nutrients and high in toxins. Therefore, whenever is possible I always opt for real whole food with real fiber, vitamins and antioxidants.

    It might be time consuming but with a little bit of planning it can be done. So when I came up with these healthy gluten free dairy free snacks recipes, I wanted them to be packed with nutrients, simple to make, vegan and sugar free.

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    Why Make These Gluten Free Dairy Free Sugar Free Breakfasts

    In any case, the whole idea behind these savory breakfast ideas is that you have the freedom to tailor them to your liking. Unlike with something like cereal, with these savory options you can tweak, chop and change up the ingredients.

    • The mix of protein, veggies, healthy fats and fibre in these sugar free savory breakfast ideas will keep you and your kids full until lunch.
    • These savory breakfast ideas will prevent you from snacking on something less healthy and make your weight loss easy.
    • You can prepare some of these savory breakfasts in advance and take them to-go in your lunch box as well.

    If you try any of these gluten free dairy free sugar free savory breakfast ideas, please feel free to share your opinion or rate them in the comment section! You can also tag them on Instagram with #healthytasteoflife so that I can see them!

    Carrot Sticks And Nut Butter

    DAIRY FREE KETO GROCERY HAUL: gluten free, plant based, sugar free, low carb, vegan

    Serving carrots sticks with nut or seed butter is a super simple healthy snack. Just be sure to read the labels on your packaged nut butters to make sure there arent any added sugars.

    Feel free to buy the baby carrots at the store that are already peeled and chopped into small sizes perfect for little hands .

    You can also try serving your carrots stick with this Vegan Ranch Dip to change up the flavors.

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    Celery With Peanut Butter And Raisins

    Celery with peanut butter and raisins is a great snack for kids to make for themselves! If you have really picky eaters at home, you can pull off the tough outer strings of the celery.

    Other than that, this healthy snack is as simple as slathering nut butter on celery sticks and placing raisins on top. The sweet raisins paired with nut butter and naturally salty celery is a super satisfying snack.

    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.”

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    Felicia S Reignited Her Health Goals & Dropped 6 Sizes

    As far as clothes go, Ive nearly cut my waistline in half! Going from a size 14, all the way down to a size 8 The other day I turned 30 and I can confidently say, this is the best Ive ever felt 310 will always be my success story!

    Anyone who is wanting to lose weight and surround themselves with the support and encouragement from others who are also on the same journey for weight loss, in addition to receiving help and guidance from professional health coaches along the way!

    Yes, it absolutely can. We have hundreds of thousands others who have subscribed to our 310 Nutrition lifestyle and reached their goals and beyond. Our Challenge provides you with the knowledge, support and tools you need but it also takes your commitment to finally shed unwanted weight so you can look and feel amazing!

    We always offer a money back guarantee if you are not totally satisfied. Were confident with the wide variety of flavors we offer, youll find a flavor that youll fall in love with.

    You get to choose one flavor and then all the shakes in your bundle will be that same flavor you chose!

    Produce: No Sugar Or Flour


    Although fruits and some vegetables provide natural sugar, they have no added sugar and no flour and should top your diet food list. The sugar in produce differs from added sugar because it occurs naturally and is not inserted during the manufacturing process to improve the taste of a product.

    Foods that contain natural sugar supply needed vitamins, minerals and fiber, which supports overall health, according to the University of California at San Francisco. These natural sugars also help fuel your brain. That said, some fruits are higher in natural sugars than others, such as dried fruits and many fruit juices.

    On a no-sugar diet, you may want to choose the fruits containing the lowest amounts of natural sugar, including avocados, rhubarb, lemons and limes, cranberries, raspberries, strawberries, grapefruit, papayas, cantaloupe, nectarines, honeydew melon, peaches, blueberries, oranges, clementines, guavas, and plums and pineapple. All of these have less than 10 grams of natural sugar per 100-gram serving, according to date from the USDA.

    Vegetables with the least amount of natural sugar include mushrooms, watercress, endive, spinach and other leafy greens, cauliflower, yams, radicchio, snap beans, potatoes, different types of cabbage, artichokes, asparagus, kale and Swiss chard, celery, broccoli, summer squash, okra, cucumber, Brussels sprouts, and winter squash. All have less than 2 grams of natural sugar in 100 grams, according to nutritional data from the USDA.

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    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.

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    Instant Pot Chicken And Rice Soup

    Our Instant Pot Chicken and Rice Soup is the ultimate allergy friendly comfort food! Our delicious soup recipe is gluten free, dairy free, and soy free. Its perfect for chilly winter evenings and makes a big enough batch for leftovers.

    This delicious Creamy Chicken Corn Chowder is the ultimate allergy friendly comfort food! It can be cooked in both the Instant Pot and the slow cooker/CrockPot, plus its dairy free and gluten free.

    This Slow Cooker Creamy Chicken Chili is so easy to make: toss together, slow cook for 5-6 hours, and youre set! Plus, this recipe is tummy friendly with no beans, dairy, or gluten

    Save time on weeknight dinners with this delicious Slow Cooker Smokey Beef Barbacoa. Its gluten free and you can serve it over rice or make tacos!

    If youre looking for an easy and allergy-friendly weeknight meal, this Slow Cooker Asian Chicken is for you! Its full of fresh ginger and garlic flavor, plus its gluten, peanut, and soy free

    Missing peanut butter cookies? These allergy friendly and vegan Gluten Free SunButter cookies are like a cross between shortbread and a soft cookie. They are delicious and completely nut free!

    Craving an easy and healthier cake for dessert? Make this Gluten Free Fudgy Chocolate Cake, its vegan, soy free, and peanut free

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    Gluten And Dairy Free Yogurt

    • Harmless Harvest Dairy Free Yogurt one of the best dairy free yogurts on the market with a cleaner ingredient list and not too much sugar added and no gums when comparing to others. They have 4 different flavors: strawberry, vanilla, blueberry or just plain.
    • Forager Project Dairy Free Cashew Milk Yogurt this is a great alternative if you prefer an unsweetened yogurt.
    • Probiotic Drinkable Dairy Free Yogurt absolutely delicious: the consistency nice and creamy and its drinkable so you can grab it on the go. Perfect for those who dont like almond based yogurts. The only drawback high in sugar.
    • So Delicious Dairy Free Coconut Yogurt relatively good with a nice consistency but it has a few dubious ingredients like calcium phosphate, dipotassium phosphate and guar gum which I try to avoid.

    Store Shelves With Snacks

    My Paleo Shopping List

    KETO GROCERY HAUL | Sugar-free, Gluten-free, Dairy-free, Low Carb

    My Paleo Shopping List

    This morning I got an email from a reader who is new to Paleo, enthusiastic about her commitment to better eating, but who is also unsure of where to start. Like many others, she has some health concerns and lots of fatigue so she was looking for guidance on what are some must haves for her shopping list. I realize I have talked about this a lot and recommend products regularly, but also thought an updated list might be helpful, especially for new-to-Paleo eaters who just arent 100% confident in their shopping choices just yet. The great thing about eating grain free, dairy free, and cleaner in general is that you automatically can rule out certain areas of the grocery store which host primarily processed foods. Knowing what NOT to buy is just as important as knowing what to buy. Youll want to avoid most packaged foods like most granola bars, candies, snack foods, and middle of the store options because they typically are made with gluten, grain, refined sugar, GMOs, soy, and dairy, all things we try to avoid while eating a Paleo lifestyle. Because there can be so much gray area, I thought Id make a post with suggestions that I consider to be acceptable and recommended. I am including both in store and online options as product availability varies so significantly.

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    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

    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.

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    Here Are Some Options That Are Gluten

    If you are interested in learning about meal prep services, please feel free to check out our Beginners Guide to Meal Prep Delivery Services right here. Some great options are Daily Harvest, Fresh n Lean and Paleo On The Go!

    This list is broken down into categories and organized alphabetically:

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