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.
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.
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
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.
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.
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!
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!
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.
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.
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!
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!
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.
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.
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
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.
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!
- canned sweet potato/pumpkin/or squash
- Canned crab or tuna (wild caught)
- Chia seed
- honey or maple syrup (you can use xylitol syrup if you are wanting no sugar)
- coconut milk/cream
- Olive Oil/Coconut Oil (cold pressed)
- Balsamic Vinegar
- Rice Vinegar
- sesame seed
- sesame oil
- ginger root
- Spices/dried herbs
- Sea salt/Pepper
- Coconut Flour/Almond Meal
- Optional – Gluten Free Oats
Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.
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.
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!
Thank you Kyla! Let me know if you need any other suggestions. Keep me posted on your healing!
Kyla, hi
I need your help, I was told no sugar, no dairy, no gluten…. any recipes
Very thankful marna
Sure! Did you look through these recipes? All gluten and dairy free. Minimal sugar. Can you have xylitol?
Thank you for your recipes I’m full of Inflammation and try to do the whole 30.and GF.
My pleasure Barbara! I have another healing meal plans with Whole 30 recipes if you need more recipes and ideas
Hi I need to be on gluten free, dairy free, anti inflammatory diet, no or very low sodium. What do you recommend to eat or meals? Thx
Any of these meals are a great start! Did you see all the other gluten free/dairy free meals plans?
Interested in learning more. Do you have any scientific proof to back up these claims?
Sure thing. I work under a sport dietitian. But I also get a lot of great info from Dr. Hyman and Dr. Axe. http://drhyman.com/downloads/eatyourmedicine.pdf https://draxe.com/anti-inflammatory-foods/
I accidentally bought cacao powder not cocoa powder… Will the cacao powder be fine since it’s the same bean?
Is this for the shake? Cacao works as well it’s just more rich and a tad more bitter. Still very good for you!! I’d add a little more sweetener to balance it out .
Cocoa is processed, cacao has the nutrients.
Cacao is wonderful. I agree! I use the raw dutch cocoa, it’s unsweetened. Lots of great minerals and nutrients.
Dr. Gundry M.D.
Such a great reminder of how even temporary stress can deplete the body!
Totally! P.S how are you?!! Catch me up!
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…
I secretly made this for you and me. I need it, you need it, we can then recover and jet off to Europe and start fresh. LOL!
fabulous recipes, exactly how we eat at our house!
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.
can you let me know where? I would like to take them down. I didn’t know I had pop up ads!!
I have not but I should! I think when I have some money I might try this home kit that a friend is using to test
foodintolerances…. 🙂
Thank you very much for the information you shared, it’s all I’ve been looking for
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
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.
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!
SO happy to connect Martha! Please let me know if you need anything. And keep me posted on your healing progress!
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.
Let me know how I can help!
Everything looks SO GOOD! I just discovered your blog and I”m obsessed :). Beautiful photos and yummy healthy recipes!
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.
I love this post and definitely need an anti-inflammatory “calm-down” session! Can’t wait to get into some of these recipes!
Oh my goodness, so many amazing options! Thanks for putting this together!
These dishes are all so beautiful! And I love these tips. Definitely time for a reset for me (too much ice cream and cocktails this month!).
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.
This is awesome!
thanks friend. Pass me some cake once I’m done with this. LOL!
So many awesome eats!!
There are lots of nightshades being used in these recipes! These would cause inflammation.
I think it depends on the person. But you are right, it can cause inflammation if you are sensitive to them. I will note that.
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!
I’ve been looking for that for a long time. Thanks
Hi Lindsay,
Any thoughts on limiting nightshades as part of an anti inflammatory diet?
THANKS
Yes, it totally depends on the person. If you have an autoimmune illness, you might want to limit those for a time. HEre’s my nightshade free “healing” meal plan. Hope this helps! https://www.cottercrunch.com/healing-recipes-meal-plan/
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 🙂
Sure! Have you tried added flaxseed and chia seed in for omega 3s? You could also take and algae based DHA/EPA. For choline rich foods, try eggs and mushrooms. Let me know how else I can help!
I love flax seed and chia seed as well as egg and mushroom so that would be perfect for me! I haven’t tried an algae based DHA/EPA but will for sure give that a shot! Thanks 🙂
here’s some info on them, just in case https://www.precisionnutrition.com/all-about-algae
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. 🙂
Oh goodness, you are probably right. I try to write more informal, so that could be it too. Can I hire you to proof? Haha!
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.
One small step at a time. You can do it! Have you checked out my healing recipes meal plan?
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!
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!
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?
I can totally relate whitney! Don’t give up. I am happy to help. I would say try to take out dairy 90 days then slowly add back in cultured organic dairy and test after that.
Every recipe looks amazing! Your pictures are so beautiful Lindsay! Sharing on Pinterest!
Thank you so much friend!
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.
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.
Love it! So true Alicia!
This dish I tried. Very delicious and nutritious. I like it.
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
nice article, thanks for this information.
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!
Oh bella! you will love that. My fav!