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.
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.
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!
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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.
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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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
Tuesday: Pad Thai Egg Roll In A Bowl
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
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
21 Day Fix Container Counts per Serving: 1 Red, 1 Green, 2 Tsp, 1 sweetener tsp
Weight Watchers Blue Plan Points : 7
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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!
Gluten Free Dairy Free Recipes Everyone Will Love
Are you looking for a fantastic collection of gluten-free dairy-free recipes? Look no further! These are some of my favorite easy meals to keep you healthy and satisfied! So whether youre looking for nourishing breakfast ideas, easy recipes, or quick healthy dinners, there are plenty of delicious new recipes the entire family will love!
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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.
What To Eat On A No
On this no sugar challenge were gonna eat whole foods. Nobodys got time to read that many labels and I dont know about you, but my head doesnt have space for all the synonyms for sugar.
So will there be sausage? No. Will there be dressings? No . Will there be flavored yogurt? Niet. I mean are you surprised?
It took a while, but I made a grocery list for the no sugar challenge and you can subscribe to download it here.
Is it going to be easy? Probably not, but it will feel good, Im telling you. I dont know how I would go an entire week without honey , but I actually want to extend this challenge to over 30 days. Thanks for coming to my TED talk, now lets take a look at the sample meal plan.
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Health Benefits Of The Mediterranean Diet:
One of my go-to tools in practice is using an anti-inflammatory Mediterranean style of eating to support a variety of conditions. The Mediterranean diet relies on wholesome real food in a balanced not terribly dogmatic approach.
The Mediterranean Diet is a way of eating based on the traditional foods of the countries surrounding the Mediterranean sea and is best known for the following characteristics:
- Abundant consumption of plant-based foods including fruits, vegetables, nuts, and seeds.
- A focus on whole grains and legumes.
- Olive oil as the principal source of dietary fat.
- Fish, shellfish, and poultry are consumed several times per week.
- Cheese and yogurt in moderate quantities
- Red wine, sweets, and red meats are consumed sparingly.
The MedDiet is recognized as one of the best patterns of eating. Studies indicate that the Mediterranean diet may help prevent type 2 diabetes’, can reduce heart disease by 79% in patients with established heart disease and appears to decrease the risk of several types of cancer by 13%
What Are The Symptoms Of Food Intolerance
To name a few, symptoms of food intolerance or sensitivity may include:
- a headache
- digestive issues
If your immune system and gut lining are poor or you have SIBO or leaky gut, you may need to start testing which foods are giving you problems. At least until your gut is HEALED or your body seems to react fine with it. This is where the trial and error comes into play.
I do not recommend eliminating ALL common food sensitives at once thats my personal opinion. Because if you do, then once you start adding foods back into your diet, it can be difficult to tell which food really caused the intolerance in the first place.
TIP: Try taking out one or two foods at a time, then adding them back after a couple of weeks. Take notes on how you feel each day, what youre eating, and so on.
Gluten and dairy are BIG food sensitivities/allergies. Research has found that many who cannot digest the protein in gluten also have difficulties digesting lactose/casein . But then again, it just depends on the person, their gut health, their ethnicity, etc. So many factors here yall!
For instance, when I first started a gluten free diet , I also went off dairy for 9 months. After I knew my gut health was in better shape, I started adding in more low lactose hard cheeses, creams, or cultured dairy . I found I was able to tolerate them just fine. Wine and cheese, please! Haha.
Which is why I think having a Dairy-Free and Gluten-Free meal plan comes in handy.
Does that make sense?
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Clean Cuisine Basic Weekly Dinner Plan
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
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
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