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Anti-Inflammatory Meal Plan {Dairy Free, Gluten-Free Recipes & Tips}

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Food plays a key role in reducing inflammation in the body, so here’s a dairy free and gluten-free anti-inflammatory meal plan. It’s full of recipes that are nourishing for the mind and body! Simple, delicious, and rich in foods that are known for their anti-inflammatory properties. Vegan, Paleo, and Whole 30 friendly options.

Food plays a key role in reducing inflammation in the body, so here’s a dairy free and gluten-free anti-inflammatory meal plan. It’s full of recipes that are nourishing for the mind and body! Simple, delicious, and rich in foods that are known for their anti-inflammatory properties. Vegan, Paleo, and Whole 30 friendly options

Food plays an key role in reducing inflammation in the body, so here’s a dairy free and gluten-free anti-inflammatory meal plan. It’s full of recipes that are nourishing for the mind and body! Simple, delicious, and rich in foods that are known for their anti-inflammatory properties. Vegan, Paleo, and Whole 30 friendly options. www.cottercrunch.com

And Junk Free Junes Continues! But today we’re gonna also talk junk free fueling (hence this dairy free and gluten-free anti-inflammatory meal plan) to clear the mind and body.

But first…Confession!

Grains, dairy, legumes, meat, oh my!! Yes, I (we) them all. Gluten Free grains of course. But here’s the thing, as I sit here typing up this post, I can tell my brain and body need a little “calming down.” It’s been on the crazy cycle for oh… weeks now! YIKES! Yes, stress can really take a toll on one’s 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 (chronic inflammation), the physical and mental kind, then our immune system is going to have a hard time responding. It will try to reacting and recover, but doesn’t have the necessary nutrients in order to do so. Hey, it’s pretty tired of trying to fight, ya know?  Hence the continuous inflammation of body and brain. Yep. 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, many of us get into this ongoing stress predicament. Am I right? Raising hand! So.. I figured it was about time we make ROUND TWO of an Anti-inflammatory meal plan. Our last Anti-inflammatory meal plan focused on grain free and gluten free recipes. This month we will focus on gluten free and dairy free. Here’s why.

THE REASON THAT THIS ANTI-INFLAMMATORY GLUTEN-FREE MEAL PLAN IS ALSO DAIRY FREE.

In order to help BEAT that chronic inflammation, we need to first make some MAJOR lifestyle changes (rest, sleep, take on less, etc.). Oops, I’m failing at that.

We also need to MAXIMIZE certain nutrients in our diet. More omega 3 rich foods (EPA/DHA), anti-oxidants, minerals, Vitamin D, probiotic, water, and so on and so on. That being said, temporarily removing a dairy, and maybe even certain grain, can from the diet can help absorb more nutrients.

So now you may be wondering… but why a dairy free Anti-inflammatory meal plan? Doesn’t cultured dairy do wonder for the gut?  FOR SURE it does! Grass-fed dairy that’s rich in probiotics, like kefir, and yogurt, and even REAL butter, can be healthy and nourishing. Plus they are SOOOO tasty! But here’s 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 it’s a temporary intolerance, but you never know. Which is why I suggest trying out a low FODMAP meal plan first.

No no, don’t be worried, we can get this all worked out. Yes, we are going nourish the body and reduce stress.

Test, rest, reset! YES!!

IMPORTANT NOTES – If you are looking for an anti-inflammatory focus meal plan that’s also Nightshade free, please check out my Healing Recipes Meal plan Round Up   or my anti-inflammatory meal plan bundle.

This gluten free dairy free Anti-Inflammatory Meal Plan is going to fill you up with KEY nutrients to feed the GOOD bacteria in gut, nourish the body/brain, and keep us filled and fueled!

Gluten Free and Dairy Free Foods to Fight Inflammation

  • Wild Caught fish, Bone Broth or Collagen, and Grass fed Meats/Poultry. (Winner Winner SALMON DINNER)!
  • Healthy Cold Pressed Oils: Cold-pressed extra virgin olive oil, unrefined coconut oil, avocado oil, and expeller pressed sesame oil. Avoid refined vegetable oils if possible as they can be toxic in excess amounts.
  • Dairy Free Probiotic Boosters and Cultured Food – sauerkraut, pickled veggies, kimchi, kombucha, kefir water.
  • Vegetables and Roost Starches: All the leafy greens and prebiotic rich vegetables please (artichokes, avocado, cabbage, yay)!! Starches such as  rutabaga, beets, potato, sweet potato, squash, etc. I would avoid corn and if you’rer not sure if it’s organic and non GMO..
  • Fruits: Yes, fruit is packed with Vitamin C and more! Focus on the darker fruits with less sugar to really boost that anti-oxidant intake. Blueberries, raspberries, strawberries, blackberries, etc.
  • Natural Sweeteners: Maple syrup and Honey (rich in minerals), molasses, and date sugar are wonderful to use in moderation.
  • Herbs and Spices – Curry, Turmeric, Cumin, fresh basil, mint, all those wonderful herbs and spices that either soothe the nervous system and digestive system and/or they boost immunity/health!

Each recipe below is loaded essential vitamins, minerals, omega-3 (or other quality fats), and more! There are several paleo and whole 30 friendly recipes, plus a few vegan options for those who don’t eat meat/fish!

Now let’s dig in! Or pin this for later if you don’t have time now. 

If you are needing a complete layout for this meal plan, just grab right click on this PDF for all the recipes,  Or feel free to email me! 

Energy boosting BREAKFAST and SNACKS

CREAMY COCOA COCONUT LOW CARB SHAKE {PALEO}

This low carb shake recipe, full of healthy coconut cream and unsweetened chocolate cocoa, will fuel your body for the day! The health benefits of this delicious vegan friendly, paleo shake recipe will keep you energized and nourished

CREAMY COCOA COCONUT LOW CARB SHAKE {PALEO} JUMP TO RECIPE... APRIL 19, 2017 (EDIT) This low carb shake recipe, full of healthy coconut cream and unsweetened chocolate cocoa, will fuel your body for the day! The health benefits of this delicious vegan friendly, paleo shake recipe will keep you energized and nourished. (anti-inflammatory meal plan)

QUICK CARROT RICE BREAKFAST NASI GORENG {PALEO}

A Indonesian style breakfast Nasi Goreng that’s paleo friendly and super flavorful, Eggs, carrots, bean sprouts, broccoli, organic meat = One heck of a combo rich in protein, Vitamin D, B Vitamins, Vitamin A, and fiber. Use Gluten Free Casein Free Chicken or Turkey Sausage or ground chicken sausage.

A Indonesian style breakfast Nasi Goreng that’s paleo friendly, super flavorful, and packed full of protein and veggies! Cook and serve all in 30 minutes! dairy free- anti inflammatory meal plan!

CHOCOLATE HAZELNUT BREAKFAST PROTEIN COOKIES {VEGAN}

These protein cookies are packed with real food nourishment! Hazelnuts, banana, sprouted plant protein, and dark chocolate (unsweetened cocoa = antioxidants!). Which makes them great for breakfast on the go and easy to digest. Kid approved too! Naturally sweetened.

Vegan Protein Cookies for dairy free and gluten-free anti-inflammatory. It’s full of recipes that are nourishing for the mind and body! Simple, delicious, and rich in foods that are known for their anti-inflammatory properties. Vegan, Paleo, and Whole 30 friendly options

SYNERGY POWER FUEL GREEN SMOOTHIE {PALEO, VEGAN}

This is one of my favorite POWER green smoothies. It’s packed with just real fruit/vegetables and coconut oil for energy boost! Adding apples boost the powerful antioxidant Quercetin, which can help Quercetin can help stop inflammation. This anti-oxidant so powerful it can also help reduce chronic fatigue. (source). Why I love my Quercetin Packed Smoothies!

POWER FUEL Green smoothie. dairy free and gluten-free anti-inflammatory. It’s full of recipes that are nourishing for the mind and body! Simple, delicious, and rich in foods that are known for their anti-inflammatory properties. Vegan, Paleo, and Whole 30 friendly options

CHIA MATCHA OVERNIGHT BREAKFAST SMOOTHIE

Make ahead for breakfast to go the next day! The key nutrient in this dairy free breakfast smoothie is Matcha! Matcha is a great anti-inflammatory food because it’s rich in in vitamin C, selenium, chromium, zinc, and magnesium. CRUCIAL for reducing inflammation. Plus the nutrients in Matcha can help fight against viruses and bacteria!

Matcha Overnight Breakfast Smoothie.dairy free and gluten-free anti-inflammatory meal plan. It’s full of recipes that are nourishing for the mind and body! Simple, delicious, and rich in foods that are known for their anti-inflammatory properties.

POWER LUNCH Ideas

GREEN GODDESS FIG NOURISH BOWLS {VEGAN, PALEO}

One of my most FAVORITE meals ever! It’s a plant base salad with so much packed into it! Green apple, fig, green goddess dressing, sesame seeds, leafy greens, cabbage, lemon, almonds and olive oil! You will get a balanced plant based meal rich in non heme iron (from figs and spinach), plus loads of Vitamin C and E! Whole 30 friendly.

dairy free and gluten-free anti-inflammatory meal plan. It’s full of recipes that are nourishing for the mind and body! Simple, delicious, and rich in foods that are known for their anti-inflammatory properties. Vegan, Paleo, and Whole 30 friendly options

CHILI TUNA SPIRALIZED SPRING VEGETABLES SALAD {PALEO}

The 2 key anti-inflammatory ingredients to this dish is the spiralized purple turnip (rich in Plant based Iron) and wild caught Tuna (rich in Omegas). It’s also Low carb and Whole 30 friendly too.

spiralized spring vegetable tuna pasta salad! Part of dairy free and gluten-free anti-inflammatory meal plan. Paleo/whole30

SPIRALIZED APPLE KIMCHI SALAD

I love this dish because its tart, tangy, great for boosting gut health as a prebiotic (quick kimchi), and rich in protein! Vegans can opt for tofu or tempeh, just make sure it’s fermented cultured soy bean and organic/nonGMO. If you’re wanting a real kimchi, I have a Asian Southwest kimchi recipe here you gotta try!

Spiralized Apple "kimchi" salad with Garlic Beef! This healthy Asian inspired spiralized apple salad makes a quick kimchi substitute. A 20 minute Paleo meal! Part of dairy free and gluten-free anti-inflammatory meal plan

 MEXICAN AVOCADO EGG SALAD COLLARD GREEN WRAPS {PALEO

Paleo Avocado Egg Salad seasoned with Mexican spices and jalapeño, then all wrapped up in collard greens! Whole 30 friendly. Use pasture raised eggs for more nutrients rich in Choline and Fatty Acids! 

Paleo Mexican Egg salad wraps! Whole30 friendly and Part of dairy free and gluten-free anti-inflammatory meal plan

SUPERFOOD DINNER RECIPES

SUPERFOOD BAKED SALMON {PALEO ONE PAN MEAL}

Another great one pan meal loaded with SUPERFOODS for this anti-inflammatory meal plan! Salmon is rich in Omega 3’s, blueberries are rich in antioxidants and Vitamin C, and Brussel Sprouts are high in Vitamin K! Whole 30 friendly.

Superfood Baked Salmon! Paleo & Whole 30 dairy free and gluten-free anti-inflammatory meal plan

HEALING ROASTED RED PEPPER BISQUE {DAIRY FREE}

This truly is a healing ANTI-INFLAMMATORY dish.  A spicy bisque with healing, immunity boosting nutrients. Mega dose of Vitamin C red pepper, and creamy coconut MCT fats. Not to mention broth with healing herbs and spices.

This creamy roasted red pepper bisque with Shrimp is dairy free, paleo, and totally delicious! A spicy bisque with healing immunity boosting nutrients. Perfect for cold weather or under the weather! Also a great way to get veggies into your meal. Nourish your family, feed your friends, or enjoy this robust roasted red pepper bisque recipe all to yourself. Whole 30 compliant. Part of anti-inflammatory meal plan! | CotterCrunch.com

DRUNKEN CHICKEN ZOODLE CASSEROLE {PALEO}

A casserole that is good for you!  Paleo zucchini noodle casserole with tons of flavor, Thai spices, and high protein. P.S Did you know that Thai Basil is one of the worlds best healing herbs? Yes, anti-inflammatory due with anti-stress effects

Drunken Chicken Zoodle Casserole takes a spin on the original Pad kee mao Asian stir fry and puts it in casserole form. A paleo zucchini noodle casserole with tons of flavor, Thai spices, and simple healthy ingredients! A delicious, light, high protein, low carb recipe. dairy free and gluten-free anti-inflammatory meal plan

CRISPY RHUBARB LEMON CHICKEN BAKE {PALEO}

A one pan dairy free anti-inflammatory rich meal that’s tart and tangy ya’ll! I used maple syrup and rhubarb with a low sugar BBQ tomato sauce to make the marinade. Rhubarb is also a powerful anti-inflammatory food. The stalk is loaded with minerals (such as calcium, potassium, manganese, and magnesium) , fiber, protein, vitamin C, vitamin K, B  vitamins, and more.

Crispy Rhubarb Bakes Chicken (paleo) and dairy free and gluten-free anti-inflammatory meal plan

PHEW!! All done. And so much goodness to be made!

HOPE YOU FOUND THIS MONTH’S ANTI-INFLAMMATORY DAIRY-FREE MEAL PLAN AND RECIPE IDEAS HELPFUL!

Please let me know if you have any questions. Everyone’s bodies work differently, so take that in mind. All in all, you can’t go wrong with REAL FOOD!

GROCERY LIST:

  • frozen or fresh berries
  • zucchini
  • Fresh or frozen rhubarb
  • dried figs
  • parsley/Basil
  • Broccoli and Brussel Sprouts (fresh or frozen)
  • onion/celery/cucumber/tomatoes/beets/peppers/carrots/bean sprouts
  • oranges/apples /banana/
  • Lemon and Limes
  • Pumpkin Seeds/hazelnuts
  • avocado
  • Collard Greens
  • greens for smoothie and salads
  • garlic
  • turmeric/curry powder
  • Potato starch or tapioca flour
  • Sprouted pea protein  (no sugar added)
  • Matcha Powder
  • Optional Collagen powder
  • eggs
  • chicken breast or chicken thighs (skinless)
  • Organic Ground beef
  • Optional shrimp
  • Wild caught Tuna
  • Paleo Mayo
  • Almond butter (natural)
  • Gluten Free Tamari or Coconut aminos
STAPLES PANTRY ITEMS WILL NEED FOR THIS MEAL PLAN AND MORE!

Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.

Fight Inflammation with Nourishment!! Try this #Dairyfree #glutenfree Anti-inflammatory meal plan!

Click To Tweet

Have you tried a anti-inflammatory meal plan before? Dairy free?

What are some of your favorite recipes to use?

Cheers,

 

 

 

*There are a few affiliate links within this post to help support Cotter Crunch site. Thanks so much! 

Disclaimer: I am not a medical practice and do not provide medical advice, diagnosis, or treatment.  Please seek diagnosis, treatment, and advice from qualified providers based on your condition.

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  1. These recipes came at TOTALLY the right time. I’m on a anti-candida and anti-SIBO protocol that is SO limited. I literally can’t eat anything (or at least that’s what i feels like). Thank you for sharing these beautiful and yummy recipes. I’ve pinned a bunch to make over the weekend!

    Reply

  4. Your timing is impeccable. My mom was just asking me how to do an anti-inflammatory diet. I sent her this today! I always love your food, and your ideas. When we did the anti-inflammatory thing, we both felt better. The increased energy was fabulous! I need to do it again… like when I have surgery in July. Maybe I can get Vegas to cook me all these things…

    Reply

  6. Shame on you for including pop up ads that will not close on your site! I was looking forward to maybe getting some info but it’s way too hard to read with the ads in the way so I’m giving up.

    Reply

  9. These recipes look amazing!! and I LOVE your perspective and vast knowledge – yes vast!! – on all things nutrition, food, and the best eats for those suffering from stomach issues…I now have soooo much more appreciation for those that suffer, after my bout with SIBO (and pray it does not return!!). xoxo

    Reply

  10. This is great websites, I visited some of them but I didn’t know that Google offers free games.And this is I play free flash games in this websites.

    Reply

  11. I’m so happy I came across this! a few years ago I went on an anti-inflammatory diet. I was having terrible pain in my joints that the doctors couldn’t diagnose. It was so bad that some days it was extremely painful and near impossible to walk. No medications took the pain away. A friend recommended this type of diet. I made it my eating lifestyle. I recently have allowed myself to be lazy with it and that’s when the pain returns. I am happy to see this because I am in need of new recipes to try so it’s not just the same old same old. Thank you!

    Reply

  12. my ankles are so sore, I can hardly walk, and I’m diabetic. I want to try this, my doctor said to go dairy free.

    Reply

    • Thanks friend! Yes, we used to live in Austin. Just moved in January. We met at the Udis Dinner WAY BACK WHEN at the Blogher conference. Haha, like 2012?? Before i rebranded.

      Reply

  17. I love your site on Pinterest and saved it there and at three other sites I have joined.

    How do I get to follow you on Instagram please?

    Regards, Shayna.

    Reply

  21. All recipes look really yummy and healthy! I think I’ll try all recipes. SYNERGY POWER FUEL GREEN SMOOTHIE i will recommend for my friends-vegetarians! Thx fro sharing!

    Reply

  24. Hi! I LOVE the look of this meal plan and I am so excited to try it out! I struggle with dairy and gluten in my diet and I always feel bloated and uncomfortable whenever I consume it! The only problem I have is that I am allergic to seafood/fish/shellfish! Do you have any tips for what I can replace these things with in the recipes? I am open to any suggestions! Thanks in advance 🙂

    Reply

  25. Good information and some good recipes, but WOW, we need to do some proof reading! There are lots of “typos”, unfinished words and grammatical errors. I want people to look professional. As I used to tell students, read what you have written before you submit it. 🙂

    Reply

  26. I am trying to get more energy. Am 62 years old. Gluten free dairy free has helped to curb my asthma.
    I need help. Still working full time.

    Reply

  27. Lindsay, thank you so much for the absolutely wonderful recipes. I ‘ve had some very serious inflammatory issues and decided I needed to do something about my health in a hurry. Eating the same ol, same ol can be pretty boring. Your meal planning is fantastic and so exciting!!!! The Green Goddess Dressing is just an example of how yummy eating can be. I felt very satiated after my delicious lunch!! Kudos for the great work you do and thank you for sharing!

    Reply

    • Just emailed you but in case it goes to spam I will comment here. I’m so glad to help! Thank you for reaching out. Please let me know if I can do anything for you in the meantime Edy!

      Reply

  28. What a wonderful resource! Thank you in advance as I am running out of GF & DF meal ideas for myself. In your [very educated] opinion, how long would you give a gut on this diet before starting to introduce dairy again? As I am NOT excited about giving up my yummy dairy but I am having too many guy and [secondary] skin issues to continue eating the way I have been. I plan to remain Gluten-Free but I am praying this Dairy-Free diet can be very temporary. What would you suggest as a healthy time line?

    Reply

  30. I think I’ll stick with plain salmon, I don’t eat carbs, I hate coconut, period. Don’t like those spices. Hate yogurt, most of all I hate probiotics.

    Reply

    • I’m not the author of this website but I just wanted to encourage you that your tastes may change! 🙂 I have sibo and have had to cut back my grains and sugars to manage my symptoms (no healing for me yet- antibiotics made me worse and Drs still cannot figure out and don’t seem to care what is causing it). I hated plain yogurt, nut butter, some veggies and things that I now see as being essential to helping my gut (and I love sugar! But I’m doing well using it minimally or mostly using natural sugars) when I first started eating better foods. Now I LOVE all the things I hated (and it didn’t take too long, probably a week or two for some of my tastes to change and several months for others).

      There’s also nothing wrong with plain salmon! Delicious 🙂 But you may acquire a taste for some foods you hate.

      Reply

  32. More ideas please of what I can and cannot eat as I am new to the glutton and dairy free diet and need all the help I can get

    Reply

  34. Awesome recipes! Gorgeous pictures! First of all i will try mexican avocado egg salad collard green wraps I found your post from Pinterest! I’m also gonna pin this post on my Pinterest board my followers will love it. Thanks for sharing!

    Reply

  37. WOW!!! I am so excited!! Have been trying to follow a diet with no yeast, sugar and dairy by myself, but so glad that I found your anti-inflammatory plan!! Looking forward to start with it!! Thanks so much!!! 🙂

    Reply

  39. Looks yummy. I have to be on a no dairy , eggs, grains, sugar, caffeine, alcohol, only berries allowed and leafy greens . Meats, grass fed butter and coconut oil. Sweet potato squash broccoli and cauliflower cabbage diet. And ideas. I’m seeing ingredients in all recipes I can’t have.

    Reply

  41. I have a question will this help. Me i had knee surgery in August and my knee still gets inflamed alot . im trying to find healthy ways instead of meds to help

    Reply
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