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Simple Gluten And Dairy Free Meal Plan

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May Help Relieve Digestive Symptoms

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

Most people try a gluten-free diet to help treat digestive problems. This includes many symptoms, such as:

Research shows that following a gluten-free diet can help ease digestive symptoms for people with celiac disease and NCGS .

According to one study of 856 people with celiac disease, those who didnt follow a gluten-free diet experienced significantly more diarrhea, indigestion, and stomach pain compared to those on a gluten-free diet .

Can Help You Lose Weight

Its not unusual to lose weight once you start following a gluten-free diet.

The diet eliminates many high-calorie, processed foods and often replaces them with fruit, vegetables, and lean proteins.

Avoid processed gluten-free foods such as cakes, pastries, and snacks if youre trying to lose weight. They can quickly add a lot of calories to your diet.

Instead, focus on eating plenty of whole, unprocessed foods such as fruits, vegetables, and lean proteins to reach and maintain a moderate weight while also meeting your nutritional needs.

Summary

A gluten-free diet can provide many health benefits, especially for those with celiac disease. It may help ease digestive symptoms, reduce chronic inflammation, boost energy, and promote weight loss.

Despite having a variety of health benefits, a gluten-free diet could also lead to certain side effects and has downsides to consider.

Salmon And Asparagus Sheet Pan Meal

Hereâs 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: Jasonâs Deli Chocolate Mousse

Also Check: King Arthur Gluten Free Yellow Cake Mix

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 .

Gluten Free Dairy Free Recipes Everyone Will Love

Easy &  Fun Gluten Free Meal Plan with Recipes

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!

You May Like: Oster Expressbake Bread Maker With Gluten Free Setting

Tips For Starting A Gluten

Carrie Forrest, MPH in Nutritionon

Learn how to improve your health, reduce inflammation, and fight chronic disease with these tips for starting a gluten-free and dairy-free diet. This article reviews the basics and a plan for eliminating both gluten and dairy.

The terms gluten-free and dairy-free seem to be everywhere lately. Many people go gluten-free and dairy-free to help manage chronic disease, food sensitivities, and inflammation.

Both gluten and dairy are common allergens and and can cause issues in many people. But, what are the best ways to get started on a gluten-free and dairy-free diet?

Tomato & Arugula Balsamic Pasta Salad

This is such a great recipe! Simple to put together, filling, healthy, refreshing and absolutely flavourful. I love how I am able to make ahead healthy work lunches with this recipe, and it is also versatile- I can choose to mix in other ingredients! The best part of this recipe is that it is good for the pocket, especially for a student like myself. I see this as a staple from now on. Amber

This was incredible! Its hard finding good vegan pastas and this one DELIVERED! Ive even made it for my non vegan friends and they love it too. Thanks! Amy

Read Also: Gluten And Dairy Free Cheesecake

What Are The Symptoms Of Food Intolerance

To name a few, symptoms of food intolerance or sensitivity may include:

  • 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?

Okay, lets begin.

Shredded Cheese Vs Nacho Cheese

3 Quick & Healthy Gluten-Free Dinner Recipes | Healthy Meal Plans

When it comes to cheese: should you use shredded cheese or nacho cheese for your nachos?

  • Shredded cheese: Shredded cheese is most common for nachos. We like a blend of Colby Jack cheese or Mexican cheese best, but you can also use cheddar.
  • Nacho cheese: Use nacho cheese if youre a fan of the gooey stuff: or if you want plant-based nachos! Try our Nacho Cheese Sauce, or this Vegan Nacho Cheese is to die for. Even meat-lovers are head over heels for it .

Also Check: Makers Mark Cocktail Recipes

Don’t Miss: Annie’s Organic Chewy Granola Bars Gluten Free

What About The Weekend

I dont add weekend meals to these meal plans because Ive found that more often than not, well have enough leftovers to fill in the two extra days and I dont want you guys to end up buying more groceries than you can use.

Around Thursday or so, you can see what youve got left in your fridge and decide if you need anything else to round out the week. A good tip is to always have some frozen ground turkey or chicken in the freezer for last-minute taco meat that you can use to make healthy tacos, taco salad, taco meat-stuffed peppers or zucchini, a quick taco soup, or some dinner nachos!

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.

Also Check: Gluten And Dairy Free Recipes

Is This Meal Plan Suitable For Baby Led Weaning

All recipes are suitable for baby led weaning, but you may want to adjust how you serve each dish depending on the stage of weaning your baby is at.

When cooking family meals for a baby, dont add any extra salt when cooking , and use low or very low salt stock, for example Kallo. You may also prefer to adjust spice levels in some dishes, depending on what level of spice your baby is used to!

Its worth noting that this meal plan does contain some common allergens for example, there are meals which contain fish and nuts. Advice regarding introducing common allergens when weaning tends to be to introduce them one at a time, starting with a small amount and early in the day if possible. If you have any reason to suspect an allergy to a particular food, talk to a medical professional before introducing it.

Here Are Some Delicious Gluten Free Dairy Free Recipes That Youll Love:

Gluten and Dairy Free Meal Plan

Turkey Shepherds Pie This is one of my fool-proof recipes. Simply brown the ground turkey and onions, make a simple sauce, then top with mashed potatoes and shredded dairy free cheese. After a few minutes in the oven its ready to go! Easy and delicious comfort food.

Garlic Spaghetti We looooooooooooove garlic over here, so this is always a favorite. Garlic spaghetti is a great meal to make when you dont have much else in the pantry! It just requires garlic, olive oil, and gluten free pasta.

Chicken Tacos Tacos of any kind are always a hit at our house. I like to make my own seasoning as well that way I can adjust the spice level as needed for little ones.

Slow Cooker Salsa Verde Pork with Cilantro Rice This dish is made in the slow cooker which results in very tender and flavorful meat. It reminds me of the pork from Qdoba. We love it with cilantro rice, but it would also be great in tacos or burritos. This slow cooker pork would also be delicious served with mashed potatoes and gluten free gravy.

Creamy Spinach Walnut Pesto This bright green creamy pesto sauce is very easy to whip up in the blender or food processor. Simply blend the ingredients for the pesto while you boil some gluten free noodles, and dinner is served in just a few minutes! If you cant do nuts, I would recommend substituting pumpkin seeds in this pesto.

And as a bonus, here are a few gluten free dairy free recipes for desserts:

You May Like: 5 Star Gluten Free Recipes

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!

Need Easy And Delicious Dinner Ideas For Your Gluten And Dairy

When it comes to going and sticking with a gluten and dairy-free diet, the number one thing I get asked for is: recipes and menu plans.

Every time I ask women how I can help them on their health journeysright now and today, they say:

Id love more recipes

Simple recipes

More meal prep and planning

Beginner recipes

Quick go-to meals

More dinner recipes

Read Also: Gluten Free Alcoholic Drinks In A Can

What Foods Are Gluten And Dairy

1. Fruits and Vegetables Virtually all fruits and vegetables are gluten and dairy-free, which allows for lots of variety in nutrients and flavors in your diet. Fresh fruits like berries, apples, bananas, peaches, citrus fruits, and more are all fair game, as are fresh vegetables like leafy greens, broccoli, asparagus, carrots, bell peppers, potatoes, and many others. If youre purchasing frozen, pre-chopped, or canned fruits and veggies, take a different look at the food label as they might be processed in a facility that processes gluten or dairy products.

2. Whole Grains Just because you cant have gluten or wheat doesnt mean all grains are out of bounds. Rice, quinoa, amaranth, millet, corn, buckwheat, corn, and sorghum are all dairy and gluten-free grains. When purchasing oats, be sure to look for a gluten-free variety to ensure they havent been cross-contaminated with wheat during processing.

4. Beans and Legumes If youre looking for ways to add satisfying protein, fiber, and carbs into a gluten-free and dairy-free diet, look no further than beans and legumes! Black beans, white beans, kidney beans, chickpeas, and lentils are all affordable, easily found in most grocery stores, and a great way to bulk up a plant-based meal. While all beans and legumes are inherently gluten-free and dairy-free, its smart to double-check the ingredients when buying canned beans to ensure no extra starches have been added.

Dairy And Gluten Free Grocery List

5-Day Gluten and Dairy Free Meal Prep

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.

You May Like: Dunkin Donuts Gluten Free Menu

Gluten Free Fried Chicken Using Corn Flakes With A Quick Brine

Lets face it, gluten free fried chicken is wonderful any time of the year, but is surely a big hit during the summer, when no one is really interested in heating up the oven/kitchen. This particular recipe is extremely flavorful and fairly easy to make. Included, is a dairy-free alternative to buttermilk. Enjoy!

Perfect Solution for

This recipe is the perfect solution for you if you have ever attempted to make gluten free fried chicken but the center of the chicken was uncooked. In this recipe, the chicken cooks in the brine first, which makes it tender as well. Then, you batter and fry the chicken.

Links and Tips You May Need:

Dairy-Free Buttermilk Substitute Recipe Click this link for a unique homemade buttermilk recipe, which will also result in crispier chicken. If you dont have the ingredients that you need to make the above buttermilk alternative, you can always combine 1 tablespoon apple cider vinegar and enough dairy-free milk of your choosing to make 1 cup. Then, allow it to rest until it thickens, about 15 minutes.

  • 3-1/2cupsgluten free cornflakesNatures Path
  • 2cupsbuttermilksee above link for dairy-free alternative
  • Neutral-flavored oilfor frying

It Up: Use A Kitchen Torch

Want next level nachos? Heres a tip we learned while making this nachos recipe. To get our cheese a little gooier for the photo, we used a kitchen torch you know, the kind you use for creme brulee. Turns out, it infuses a delightfully smoky nuance into nachos! We assume most of you probably dont have one of these at home, but if you do: try running it lightly over the cheese. Its very, very good.

You May Like: Betty Crocker Gluten Free Cookie Mix

Pick Lean Protein At Dinner

A simple but nutritious gluten- and dairy-free dinner might include grilled London broil paired with cooked quinoa or brown rice, steamed vegetables and a dessert of fresh fruit. Avoid excess saturated fat, cholesterol and sodium by choosing lean cuts of beef or pork, skinless poultry and seafood over fattier cuts or processed meats. Cook grains like quinoa or rice in water instead of commercial stock or broth that may be prepared with ingredients containing gluten. By including leafy greens like bok choy or collard or turnip greens in your vegetable rotation, you’ll ensure you get plenty of calcium.

Meal Plan Monday A Weeks Worth Of Meals With Gluten

Image result for vegan meal plans

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.

You May Like: Whats Panko Crumbs

Recommended Reading: List Of Gluten Free Meals

Can Make Socializing Difficult

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, theres still a risk of food being contaminated with traces of gluten .

Celiac disease is also associated with a significant social burden, which can make traveling and eating at restaurants more challenging .

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 can eat ahead of time or bring your own food.

Summary

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 may make social situations difficult.

These tips can help you follow a gluten-free diet successfully:

If you dont have celiac disease or a gluten sensitivity, theres no need to follow a gluten-free diet. While it has many health benefits, it also limits some foods that are great for overall health.

Summary

Though certain situations may arise that can make it hard to stick to a gluten-free diet, taking steps such as reading food labels and planning ahead can help.

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