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Gluten Dairy Free Meal Prep

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How To Start A Gluten And Dairy

5-Day Gluten and Dairy Free Meal Prep

Transitioning to a gluten and dairy-free diet can feel like an intimidating leap to make but it doesnt 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.

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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.

    How To Eliminate Dairy & Gluten From Your Diet

    Its not easy making the switch to a dairy-free diet or gluten-free diet, so if youre brand new, know that it does get better!

    While at first omitting traditional pasta, cheese, and butter from your diet is super scary, eventually you get sued to the alternatives.

    Learn more about how to cut dairy from your diet with these dairy-free swaps, as well as how to stock a gluten-free pantry.

    Then, remember to double-check the ingredients on items like pasta, crackers, dressings, and chips/snacks. More often than not, things are hidden.

    You do have some good swaps for dairy-free recipes though:

    When it comes to dairy-free recipes, know that not everything is going to taste exactly like the traditional version. However, that doesn’t mean there are not some wicked, delicious recipes! It just means there might be some adjustment time for your palate.

    Also Check: Gluten Free Vegan Pasta Recipe

    Sausage Kale & Quinoa Soup

    While just any soup recipe is good for lunch, this sausage, kale, and quinoa soup is one that is on regular rotation in my household. We eat this for dinner every few weeks in the fall and winter, and I like to make a batch for lunch when Im craving it but my family isnt in the mood.

    With just a handful of ingredients, this soup comes together extremely quickly and is packed full of flavor from sausage, chicken broth, onions and garlic, and dried herbs. You can make this soup on the stove, in a crockpot, or in an Instant Pot. I always add the kale in the last 10 minutes or so of cooking time so it doesnt wilt down too much.

    Read on: Sausage, kale & quinoa soup

    The Reason That This Anti

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    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!!

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    Crockpot Glazed Chicken Teriyaki

    Prep Time: 5 Minutes

    This easy crockpot chicken teriyaki has a delicious sweet & sticky glaze thats made with no refined sugars. The chicken is slow-cooked until tender and lets all teriyaki stock infuse into the meat. Its a healthier twist on a traditional teriyaki sauce so that you can enjoy a guilt-free pleasure.

    How Long Do Gluten

    The longevity of shipped meals depends on several factors, including how long shipping takes, how foods are packaged, whether the meals are fresh or frozen, and if you order meal kits or prepared meals .

    For example, Green Chef recommends using ingredients within 5 days of delivery to optimize quality. Meanwhile, Freshly notes that refrigerated meals should stay fresh for about 57 days.

    Be sure to check to see if items are labeled with a best-by date or consider reaching out to the specific company you order from for more specific guidelines.

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    Gluten Free Meal Prep Recipes To Try This Week

    Simple swaps in your diet can significantly reduce inflammation and deliver overall amazing health benefits. Whether you are gluten free due to a medical condition or are just looking to incorporate a few more whole foods into your diet, we have put together 16 Gluten Free Meal Prep Recipes To Try This Week.

    Complete with a grocery list of items to buy plus pantry staples, you and your family will be set to eat fast, fresh and 100% delicious all week long! And yes, this gluten free meal prep plan does include a few sweet treats! Even we get a hankering for a rich, yet healthy chocolate treat now and again!

    Stuffed Baked Russet Or Sweet Potatoes

    5-Day Easy, Gluten and Dairy-Free Meal Prep

    Baked potatoes are a great side dish, but work well for a filling lunch option as well. Stuff russet or sweet potatoes that have been baked with any of your favorite toppings, like meat or chicken, veggies, and a sauce or dressing.

    I like to stuff sweet potatoes with chicken and corn and drizzle it with barbecue sauce for a quick and easy lunch. Or russet potatoes with black beans, corn, avocado and salsa for another idea.

    Pizza potatoes, pesto chicken potatoes, the options are really endless!

    Read on: Stuffed sweet potatoes

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    Do You Use Crazy Ingredients

    I live in a small town in Idaho, so I dont have access to an Aldi, Trader Joes or Whole Foods. Most of the ingredients I get are from Walmart. And, a few I have to get from my local Natural Grocer. I try to not do crazy, specialty ingredients and instead stick to simple ingredients because those are easier to find and are usually less expensive. Every once in awhile, you will have to get some dairy-free sour cream or dairy-free cream cheese . But, againif I can find them in IdahoI hope you wont have a problem either. I also try to ALWAYS link to any different type ingredients in the recipe cards to Amazon, in case youd rather shop online, or even to see what they look like to help you spot them at the grocery store.

    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.

    Also Check: Gluten Free Sugar Free Cake

    Should You Trust A Gluten

    Opting for a meal delivery service that is certified gluten-free can help reduce the risk of cross contamination, which may be important if you have celiac disease or another gluten-related disorder .

    If you dont have a gluten-related disorder and are simply looking to reduce your intake of foods that contain gluten, this may not be an important consideration for you. If cross contamination isnt an issue, there are a number of companies with gluten-free options that may work, even if the meals arent processed in a facility that follows gluten-free best practices.

    Easy Vegan Taco Salad

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    On the lookout for easy gluten free dairy free dinner ideas? Vegan Taco Salad to the rescue! This genius recipe comes to you by the magic of Walnut Taco Meat: a tasty way to make a plant-based version of ground beef. Turns out, walnuts, mushrooms and spices do a spot on job of simulating the savory goodness of meat crumbles. Top with salsa and enjoy.

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    Meal Prep Plan: How I Prep A Week Of Gluten

    Gluten-free eating doesnt have to mean sacrificing flavor or settling for complex recipe substitutions. There is a bounty of foods that are naturally gluten-free, and when you meal prep with them, youll be set for a week of easy eating. Whether youre eliminating gluten because of doctors orders or to feel your personal best, this plan will show you how to fill your plate with delicious and wholesome gluten-free foods at every meal.

    Set aside two hours on Sunday to meal prep and get ready for the week, and youll be rewarded with ready-made gluten-free meals to eat all week long. Some nights wont require any cooking at all! This week, I relied on the Kenmore Ovation Stand Mixer as a second set of hands to streamline meal prep, helping me get it all done in just two hours. And since the mixer does the work of many bowls, whisks, and spatulas, theres no tower of dirty dishes to tackle at the end. When the Power Hour is over, youll have a fridge full of meals to the delight of gluten-free eaters and bread devotees alike. Heres how to do it.

    Why We Need Gluten Free Dairy Free Egg Free Dinners

    My son was diagnosed with a wheat allergy, dairy allergy and egg allergy, so we had to adjust real quick . We had to go from cooking one way to immediately switching gears as most of our recipes I had grown up on did not work with these new food restrictions. Its taken time to find recipes that arent a flop, so let me save you that time. Ive done the experimenting for you. I love food, and am a foodieso these recipes had to pass the test of being tasty for the entire family. Whether its food allergies, food sensitivities, Celiac disease or any other medical condition thats causing you to eat this way, weve got you covered with delicious recipes!

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    Quick And Easy Avocado Chicken Salad

    This Avocado Chicken Salad is one of the easiest and healthiest lunch recipes you can make! Its simple, gluten free, paleo, Whole30 compliant, and free of sugars. Serve it in lettuce cups, on cucumber slices, or over your favorite healthy crackers.

    Allergy friendly comfort food at its best! This vegan Sun Dried Tomato Dairy-Free Mac and Cheese comes together in under 30 minutes and is DELICIOUS.

    Gluten Free Dairy Free 1 Week Meal Plan #3

    Budget-Friendly Meal Prep For Your Week (Gluten & Dairy Free) // Simply Taralynn

    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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    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!

    Is There A Gluten Free Dairy Free Egg Free Meal Plan

    Good news! I do. If youre not wanting to personally go through each recipe and figure out what ingredients are needed and plan out your grocery list, then let me save you the hassle! I have two e-cookbooks, both seasonal to help you enjoy each part of the year. I have a winter e-cookbook that has four weeks worth of dinners, and weekly grocery shopping lists. This has soups, comforting pastas and skillets to keep you warm. I also have a summer e-cookbook that has four weeks worth of dinners and weekly grocery shopping lists. This e-cookbook has lighter meals, like salads, pasta salads, grilling and lighter dinners to not heat up your kitchen.

    And, if you prefer a printed cookbook that is free of gluten, dairy, eggs, soy, peanuts, tree nuts, fish and shellfish , I have a published cookbook through Page Street Publishing. Its called An Allergy Moms Lifesaving Instant Pot Cookbook and it has a 4.5 out of 5 stars with over 295 reviews on Amazon.

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    A Taste Of The Globe In Our New Meat Dishes

    Our customers absolutely love our Peri-Peri Chicken and Halloumi and our Spicy Beef Noodles offerings. So thats why were bringing you even more tasty offerings with the help of our Development Team and James!

    Packed with protein, our Chicken Fajita Bowl with Black Beans and Wholegrain Rice delivers a healthy spin on the Tex-Mex classic, while giving you a great source of fibre to help improve gut health.

    Crossing over to Africa, our Spicy Beef & Peanut Stew with Smoky Roasted Wedges offers you with a creamy kick while being a great meal for muscle protein due to its high protein content. It is also a great meal to aid your body in controlling your blood sugar!

    Top Foods To Avoid When Trying To Go Gluten Free

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    It may seem difficult but you must identify what is gluten-free food so that you have a substitute when you remove gluten foods from your diet. Here is a list of the top foods to avoid when you are using only gluten-free options.

    • Varieties of wheat such as kamut, emmer, einkorn, durum and spelt
    • Flours containing gluten include phosphate flour, flour enriched with vitamins and minerals, semolina , farina , graham flour
    • Grains such as rye, wheat germ, wheat, barley, and bulgar
    • Processed cheese such as Velveeta
    • Removal of unhealthy processed foods
    • IBS sufferers can obtain relief

    Bear in mind that a gluten-free diet calls for more cooking using natural sources and eating less pre-prepared foods. It is for this reason that Meal Prep On Fleek has a vast array of fun gluten-free recipes for you to try out.

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