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

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 RESET the body and reduce stress.

Test, rest, reset! YES!!

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}

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.

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!

 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.