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

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This anti-inflammatory meal plan is full of dairy-free and gluten-free recipes that are nourishing for the mind and body! Simple, delicious recipes, 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 use this meal plan to help you feel better!

photo collage of anti-inflammatory meal plan recipes

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

Junk Free June Continues! Today we’re talking about anti-inflammatory food that helps nourish the body.

Why follow a dairy-free and gluten-free anti-inflammatory meal plan?

Well, let me explain.

You see, we all have consumed grains, dairy, legumes, and meat (most of us) in our lifetime, yes? Yes! I (we) eat 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 react 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 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.

 

The reason that this ANTI-INFLAMMATORY GLUTEN-FREE MEAL PLAN is ALSO DAIRY FREE.

In order to help COMBAT 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, such as omega 3 rich foods (EPA/DHA), anti-oxidants, minerals, Vitamin D, probiotics, water, and so on and so on. Temporarily removing a dairy, and maybe even certain types of grains can help absorb your body absorb more nutrients and therefore reduce stress on the body. Does that make sense?

I know, you’re probably now wondering… but why a dairy-free Anti-inflammatory meal plan? Doesn’t cultured dairy do wonder for the gut?  YES, it SURE 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 NOTE – If you are looking for an anti-inflammatory focused 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 will fill you up with KEY nutrients to feed the GOOD bacteria in the gut, nourish the body/brain, and keep you 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 root starches: All the leafy greens and prebiotic-rich vegetables like artichokes, avocado, and cabbage. Also, starches such as rutabaga, beets, potatoes, sweet potatoes, and squash. Avoid corn if you’re not sure if it’s organic or non-GMO.
  • Fruits: Yes, fruit is packed with Vitamin C and more! Focus on the darker fruits with less sugar to really boost the antioxidant intake. Blueberries, raspberries, strawberries, and blackberries are great choices.
  • 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 – 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. 

Anti-Inflammatory Meal Plan Recipes

If you need a complete layout for this meal plan, just 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

 

QUICK CARROT RICE BREAKFAST NASI GORENG {PALEO}

An Indonesian style breakfast Nasi Goreng that’s paleo friendly and super flavorful. Eggs, carrots, bean sprouts, broccoli, and organic meat = 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.

An Indonesian-style breakfast, Nasi Goreng

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 a dairy-free and gluten-free anti-inflammatory meal plan.

 

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 an 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 in a mason jar glass with a straw

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 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 in a glass

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.

green goddess fig nourish bowl salad

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

 

SPIRALIZED APPLE KIMCHI SALAD

I love this dish because of its tart, tangy, flavor. Great for boosting gut health as a prebiotic (quick kimchi), and rich in protein! Vegans can opt for tofu or tempeh, just be sure to use fermented cultured soybeans that are organic/non-GMO. If you want real kimchi, I have an Asian Southwest kimchi recipe here you can make.

spiralized apple kimchi salad with beef

 

 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

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 dinner

 

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.

bowl of roasted red pepper bisque

 

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

 

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 Baked Chicken in a cast iron skillet

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

Hope you find this dairy-free anti-inflammatory meal plan and recipes helpful!

Please let me know if you have any questions. Everyone’s body works differently, so take that into consideration. 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!

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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.

Related Posts

Photo of Lindsay Cotter of Cotter CrunchHi, I’m Lindsay!  Gluten Free Nutrition Specialist, food photographer and author of Nourishing Superfood Bowls, and meal plan guru! I’d love to know you more! Follow me on Instagram, Facebook, Pinterest, and drop a comment below.

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  1. Kyla says

    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. Laura @ Sprint 2 the Table says

    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. Carol Swedlund says

    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. Jolene says

    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

  11. Martha Gale says

    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. kaye Drake says

    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

    • Cotter Crunch says

      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. Shayna says

    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. Julia Kruz says

    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. Morgan says

    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. S Schenher says

    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. Grace Obrien says

    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. Edy says

    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

    • Lindsay Cotter says

      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. Whitney Hill says

    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. Heather says

    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

    • Alicia says

      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. Debbie Deveson says

    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. Bella Hardy says

    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. Anine says

    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. Melissa says

    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. Shawna M Locke says

    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

  43. Sandie says

    Please check your grammar, spelling and word choices before posting. Your message is very good, but it is difficult to read, considering all the mistakes…

    Reply

  44. Magda says

    Hi
    So I have leaky gut syndrome. And are struggling with weight. This is a big change for me to do with my family of 4. Where do I begin… Or do I just start with shopping list… Any advice will be appreciated

    Reply

  48. Cheree Daglas says

    Thank you info + meal plan on gluten + dairy free were of great help I have just started living with ciliaec + Lactose problems. Thank you Cheree Daglas.

    Reply

  49. Maria says

    Greetings from Australia. Just wondering is it ok to omit the meat as I am a vegetarian? Will the results be the same?

    Reply

  54. Lindsay Cotter says

    I’m sorry you feel that way. This is geared towards people looking to clean up diet and intro to anti-inflammatory. I have a more in depth anti-inflammatory meal plan that’s egg free, nightshade free, and aip. Just depends on the person. Which I specify at the beginning. Please do not come here and bash what I intended on being helpful.

    Reply

  55. Kate Johnson says

    Hi! I can’t seem to.find your anti inflammatory meal recipes. Is there a link to purchase them or a web page that has them ?

    Reply

  56. impactresearch says

    Hi Lindsay, I must say that I could not find such a variation in anti inflammatory recipes anywhere else. All those unique dishes definitely deserves a try. Especially that Healing Roasted Red Pepper Bisque! can’t wait to make it now. Thanks a lot.

    Reply

  58. Christina says

    THANK YOU so much for this Meal Plan! My doctor recommended I cut gluten and dairy out of my diet so we can see what’s affecting my gut and I was overwhelmed with what exactly to cook. I have the ingredient list, but am completely lost when it comes to putting it all together. Your Meal Plan is exactly what I was looking for!

    Reply

  60. Ashley Holden says

    Hi, I already make some of your recipes. They are great. Can I buy the anti inflammatory meal plan from the UK?

    Thanks
    Ashley

    Reply

  61. Barb says

    Newly diagnosed food allergies – The list is long – Now I must learn…
    Gluten Free
    NO:
    Dairy/casein
    Egg
    Almond
    Cashew
    Pistachio
    Garlic
    Mustard Seed

    I NEVER realized that the above mentioned items are in SO MANY things.. UGH.

    Reply

  62. Lynn says

    I am allergic to dairy and gluten and i am always bloated even if I eat alot of vegetables still bloated do you get good results with the anti inflammatory meal plan?

    Reply

  63. Charize Peters says

    Hello Lindsay, I am so delighted to find your website. My daughter, 24yrs, is suffering severe chronic stress inflammation and we only fihnd out 2 months ago. All the years drs treating her as “ sjame stress, take esomeprazol”. Never checked any further. So frustrating that medicine is used so limited! But thanks to “ wholistic approach” of a function dr, We are finally on right track!
    I will try some recipes and keep you posted. Please keep sending my daughter easy to follow recipes as she will be on her own in another country and I dint want her to get discouraged. Told to take enzymes before every meal. I include her email address. She is also alleegic to eggs that makes life more dufficult….
    Thanks in advance
    Mother

    Reply

  64. Amanda says

    Thank you so so so much! I’m a young adult that is struggling with a recent diagnosis of Celiac’s disease and i’m tired of being in constant pain. I’m lactose intolerant and hypoglycemic as well and I don’t feel so hopeless anymore.

    Reply

  65. Talia says

    Lindsay, thank you so much for all this useful information! I’ve had a pretty bad health scare recently and doctors are having a hard time diagnosing the cause. I’ve had intestinal troubles and bloating for as long as I can remember. I was put on a liquid/soft foods diet for a week and I find that cutting out sugar has not only allowed me to lose weight fast (I’ve been gaining), but my skin has also visibly improved. So, I’ve decided to cut out sweets and gluten from my diet and see where this takes me. Thank you for the meal plan! x

    Reply

  68. Anne Kadwell says

    Hello there,
    Your recipes look great! Once again I have frustrated with the fact that if you go with a gluten free, dairy free meal plan and are highly allergic to nuts…. weeeellll it leaves you with very little options.
    What would you suggest? I can’t have almonds, cashews, all tree nuts and peanuts which means I can’t have the flour they are made out of. So many people forget this.
    Ugh I hope you might be able to assist.
    Cheers,
    Anne

    Reply

  69. Anne says

    Hello there,
    Your recipes look great! Once again I have frustrated with the fact that if you go with a gluten free, dairy free meal plan and are highly allergic to nuts…. weeeellll it leaves you with very little options.
    What would you suggest? I can’t have almonds, cashews, all tree nuts and peanuts which means I can’t have the flour they are made out of. So many people forget this.
    Ugh I hope you might be able to assist.
    Cheers,
    Anne

    Reply

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