Friday, July 12, 2024
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Gluten Lactose Free Diet Plan

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Friday: Instant Pot Teriyaki Chicken

My New Diet Plan, Dairy FREE & Gluten FREE

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

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!

Tips For Starting A Gluten And Dairy

Removing gluten and dairy from your diet can feel overwhelming, but there have never been more dairy-free and gluten-free options available in the grocery store. Here are a few tips to help you ease into the process.

  • Take inventory of your pantry and refrigerator foods and purge anything with gluten and dairy to give yourself a clean slate. Pay special attention to any processed foods’ labels to ensure there aren’t any hidden gluten or dairy ingredients.
  • Educate yourself on ingredients you need to avoid so you don’t inadvertently eat something you’re trying to avoid.
  • Remember, there are way more foods you can eat than foods you can’t, so focus on building your diet around real, whole foods that are nutrient-dense and easy to mix and match.
  • For any packaged or processed foods, look for the certified gluten-free symbol to avoid gluten and the certified vegan or Pareve symbols to avoid dairy products. Anything that’s labeled “Whole30 compliant” is also gluten and dairy-free. These are a great “shortcut,” so you don’t have to read the whole label, and you can rest assured they haven’t been cross-contaminated. When eating out, let your server know you can’t have gluten or dairy to ensure they don’t serve any sauces or seasonings with hidden gluten or dairy ingredients.

Recommended Reading: Premade Gluten Free Pizza Dough

Day Gluten Free Diet Plan

Tags: Gluten-Free

You may be newly diagnosed with Celiac Disease, or have just noticed that youve been starting to feel a little bit off whenever you indulge in gluten-filled delicacies that riddle Canadian food markets. Either way, youre looking to start a new, albeit, overwhelming journey into a Gluten Free Lifestyle. If youre Celiac, you will need to do more than just eat gluten free, you will need to gluten proof your house, as any small traces could damage the villi in your small intestine. However, if you think that you may have a gluten sensitivity, experimenting with a gluten free diet is a great place to start!

Weve scoured the internet and put together a seven day diet plan featuring some amazing gluten free recipes from some of the top gluten free gurus to help ease you into your new lifestyle!

Can Make Socializing Difficult

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

Many social situations revolve around food.

This can make it difficult to socialize if youre following a gluten-free diet. While many restaurants have gluten-free options, there is still a risk of food being contaminated with traces of gluten .

Sadly, studies have found that roughly 21% of people with celiac disease avoid social events so that they can stick to their gluten-free diet .

That said, you can still socialize while following a gluten-free diet. It simply requires a little extra preparation beforehand.

For example, if youre eating out, call the restaurant beforehand to see if they have gluten-free options. If youre going to a social gathering, you may need to bring your own food.


People who follow a gluten-free diet may be at risk of nutritional deficiencies and prone to constipation. Following a gluten-free diet can also be quite expensive and make social situations difficult.

Here is a sample menu with delicious, gluten-free meals.

Feel free to swap meal suggestions according to your liking.

Recommended Reading: Publix Whole Wheat Pizza Dough

Gluten Free Meal Prep Scrambled Egg Cups

Make your busy weekday mornings a bit easier with these Gluten Free Meal Prep Scrambled Egg Cups . Just spend a few minutes ahead of time prepping veggies to set up 3-4 days of gluten free, dairy free, and low carb breakfasts.

Break out of lunchtime boredom with this easy and healthy Thai Cucumber Chicken Salad! This is gluten free, grain free, and free of peanuts and soy

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

How To Make Banana Cream Pie

Didnt think youd ever find a recipe for Low-Carb Banana Cream Pie?

Not only is this low-carb, its the best banana cream pie recipe around.

My five ingredient banana cream pie filling is made with a base of low carb coconut milk and coconut oil with bananas blended in.

This is not only a dairy free banana cream pie recipe, its vegan as well.

Throw this filling into my Almond Flour Pie Crust and soon youll be enjoying your own delicious Banana Cream Pie!

You May Like: Is Red Wine Gluten Free

Simple Pork Fried Cauliflower Rice

This Simple Pork Fried Cauliflower Rice is a quick, one-pot dinner that can be made in under 30 minutes and its very affordable less than $2.50 per serving. Plus its paleo and free of gluten, soy, eggs, and peanuts!

Add more protein to your snack with these yummy Fudgy Brownie Protein Bites! They are gluten free, dairy free, peanut free, and paleo

Breakfast: Scrambled Egg Cups + fruit

Lunch: Thai Cucumber Chicken Salad

Dinner: Slow Cooker Beef Barabacoa tacos + taco fixings

Snack: Chocolate Chip Granola Bars

Dinner: Gluten Free Chicken Teriyaki Lettuce Wraps


Lets be serious, its still too early in the week to really be motivated to put on a huge production for dinner. Thats why these Gluten Free Chicken Teriyaki Lettuce wraps from Breezy Bakes are perfect for a tired Tuesday evening. They only take 25 minutes and theyre little bombs of flavour just waiting to explode!

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Recommended Reading: Gluten Free Pizza Crust Publix

Why I Did This

  • Swellings, random body pains and eternal tiredness has been bothering me for longtime . One day, I decided that I need to do a deep de-toxification ritual to re-energize me. Following this diet was a start in expelling allergens from my system and making it more robust.
  • For blood sugar control in long term. I have read many a book claiming that this diet will help regulate Insulin resistance and go med-free for patients with advanced sugar levels. My parents have blood sugar and they hated taking medicines for rest of the life. I have been researching ways to do balance with diet. And as part of this , experimented on the diet.
  • Food Exclusions

    Wheat, white rice, dairy, millet, sugar, processed foods -sauces, ready made food, anything packaged.

    This translates to bread, roti, paratha, idly/dosa, upma, pongal, teas/coffee, snack and paneer


  • As you have figured out, finding alternative for daily food routine.
  • Making sure I am not depressed after being deprived of comfort foods like tea/coffee , curd rice or bread sandwiches.
  • Figuring out food options which is ustainable for 13 months.
  • Planning the meal ahead. As your ingredients are not super market friendly. You will need to procure it to avoid last minute hunts.
  • Who will find this prohibitive

  • People who are used to majorly wheat based diet will find it extremely tough as the major ingredients wheat and white rice are the major exclusion.
  • My journey

    Over all meal structure and planning


  • Adai dosa
  • Lunch

    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.

    Read Also: Jason’s Deli Gluten-free Bread Ingredients

    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.

    Make Your Snacks Count


    Raw or plain, dry-toasted nuts and seeds can add nutrients to your diet without the addition of gluten or dairy. For example, eat a mid-morning, afternoon or evening snack of almonds with fresh whole or sliced fruit. Other acceptable but healthy snack choices include plain popcorn tossed with olive oil and your choice of spices or herbs, rice cakes spread with nut butter or a bean-dip like hummus served with a gluten-free option like rice crackers or raw vegetable sticks.

    Related Reading

    Gluten and dairy sensitivities can wreak havoc on your digestive tract, with symptoms like diarrhea, weight loss, abdominal bloating and flatulence. Avoiding these foods is extremely difficult because dairy products and the grains that contain gluten, including rye, barley and all forms of wheat, are extremely common in the American diet. However, if you’re willing to try something different, there are plenty of gluten- and dairy-free foods you can eat for breakfast.

    Read Also: Gluten Free Cookies And Cream Ice Cream Brands

    Dinner: Gluten Free Sprouted Corn Quesadillas

    Keep the party going Friday night with the Food Networks gluten free Sprouted Corn Quesadillas. These are fun finger foods that you can either just make yourself or put together to entertain guests. Its Friday after all, even your friends who regularly eat gluten wont miss it in this tasty dish!

    image from

    Gluten And Dairy Free Diet Plan For Weight Loss

    This meal plan has been devised with weight loss in mind and is based around the Mediterranean diet so gluten free options such as quinoa, buckwheat, beans, lentils, potatoes etc are still included. If you are looking for a lower carb gluten and dairy free diet plan then head over to our low carb meal plan


    Start your weight loss journey today

    Also Check: Gluten Free Substitute For Breadcrumbs In Meatloaf

    Gluten And Dairy Free Diet Plan For Beginners

    You may have been advised to follow a gluten and dairy free diet by a health professional or have decided to follow this type of diet to improve general well being.

    Gluten and dairy are 2 very common food allergies and sensitivities and may contribute to issues such as gut discomfort, bloating, dysfunctional bowel movements, inflammation, skin issues, migraines the list is endless. Removing gluten and dairy free foods from the diet can be beneficial to help

    Coeliac disease is an autoimmune condition which results in a severe inflammatory reaction in the gut after the ingestion of gluten. Coeliacs are unable to consume gluten at all. The first few months on a gluten free diet can be very challenging as they they work out what they can and cannot eat.

    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

    Gluten free Dairy free Diets for Autism Do they work
    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

    Read Also: Gluten Free Graham Crackers Walmart

    How Do I Eliminate Gluten And Dairy From My Diet

    The first step to eliminating gluten and dairy is to educate yourself on their effects and where theyre most commonly found. Once youre aware of where gluten and dairy may be hiding in food, you can make more informed choices at the store and at the restaurant.

    Stick to a whole foods diet naturally free of dairy and gluten. Dairy is naturally a gluten-free food. If you choose to purchase processed foods, be very mindful of ingredient labels and contamination warnings. Often, even if a product is gluten or dairy free, it may have been processed on the same equipment as gluten or dairy containing products. Get my clean eating food list.

    When eating out at restaurants, inform your waiter that you cannot consume dairy or gluten. Restaurants may cook certain foods in butter, or prepare foods on a surface covered in flour or even put flour into foods such as omelets, to make them more presentable. You cannot always trust seemingly gluten or dairy-free dishes so make sure to ask. To avoid contamination, communicate with your server and impress the importance of your restriction upon them. Remain firmyou can even ask them their specific processes for avoiding contamination. Many restaurants will even have gluten-free and dairy-free options!

    Make sure you know your alternatives for gluten and dairy. Its relatively easy now to find conforming recipes and substitutes for gluten and dairy. Here are some common swaps to get you started:

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