This dairy-free & gluten-free meal plan has recipes and ideas that will provide nourishment and ease for you and/or your family. Many people suffer from food allergies or sensitivities these days. Creating a meal plan to accommodate those needs doesn’t have to be complicated. It can be easy and affordable!
Dairy-Free and Gluten-Free Meal Plan
When someone feels the need to try out a gluten-free diet, whether it be because of a sensitivity or autoimmune disease protocol, there is usually another “culprit” to go along with it. What do I mean by this? I mean if you are unable to digest or tolerate gluten, then you might also be sensitive to dairy, soy, nuts, eggs, or yeast. These are some of the common food allergies and intolerances we have around today.
Food Allergy vs. Intolerance
Food sensitivities or intolerances involve a different set of immune system antibodies, called IgG antibodies. Symptoms are less intense and typically do not appear immediately, but rather within 12–48 hours, after eating.
What are the symptoms of food intolerance?
To name a few, symptoms of food intolerance or sensitivity may include:
- a headache
- sinus congestion
- heartburn
- digestive issues
- anxiety
If your immune system and gut lining are poor or you have SIBO (small intestinal bacteria overgrowth) you may need to start testing which foods are giving you problems. This is where the trial and error comes into play.
I do not recommend eliminating ALL common food sensitives at once; that’s 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 you’re eating, and so on.
Gluten and dairy are BIG food sensitivities/allergies. Research has found that many who cannot digest the protein in gluten (specifically celiacs) also have difficulties digesting lactose/casein (source). But then again, it just depends on the person, their gut health, their ethnicity, etc. So many factors here ya’ll!
For instance, when I first started a gluten free diet (in 2008), 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 (like yogurt kefir). I found I was able to tolerate them just fine. Wine and cheese, please! Haha.
Dairy-Free and Gluten-Free Recipes
You have to figure out what works for you. Focus on real food, less stress, nourishment, and movement. You’ll figure out what foods make you thrive and which don’t.
Dairy-Free Breakfasts
Banana Rice Waffles
These Gluten-Free Banana Rice Waffles are made with leftover white rice for an easy breakfast or weekend brunch! Dairy-free too!
Matcha Latte Oatmeal
A gluten-free and vegan-friendly breakfast to power you through the day. Healthy matcha green tea paired with creamy coconut milk, gluten-free oatmeal, and coconut flakes make antioxidant rich breakfast bowls.
Lemon Vanilla French Toast
This Gluten-Free French Toast is a hit for weekend brunch or for kids. Perfect for freezing and making ahead too.
Dairy-Free Lunch
CrockPot Shrimp Tacos
These Crock Pot Fire Roasted Tomato Shrimp Tacos are easy to make and full of Mexican-inspired flavor for a healthy meal everyone will love. Serve them in gluten-free tortillas!
Toasted Pine Nut and Leek Quinoa Salad
Toasted Pine Nut and Leek Quinoa Salad Recipe. Easy to make, gluten free, vegetarian, dairy free.
California Quinoa Salad Collard Wraps
A delicious vegan California Quinoa Salad all wrapped up in healthy greens. The pesto adds a punch of plant-based protein which makes this a nutritious power lunch or picnic lunch!
Dairy-Free Dinner
Mango Chile Chicken
This sweet and zesty Mango Chile Chicken is packed with bold flavor and comes together easily in the oven or on the grill—perfect for a fresh and healthy weeknight dinner.
Cherry BBQ Pork Chops with Quinoa
Cherry BBQ pork chops and quinoa is an easy pork chops recipe that feeds the family. A gluten-free, healthy one-pot meal.
Grilled Ground Chicken Burger
Make this grilled ground chicken burger recipe for a family-friendly, gluten-free meal perfect for weeknight dinners, summer bbqs, and more!
Dairy-Free Snacks
Chocolate Peanut Butter Cookie Dough Bites with Hidden Veggies
These vegan cookie dough bites make a delicious, healthy snack. They’re gluten free, easy to make, and packed with healthy nutrients from sweet potatoes and peanut flour.
Maple Latte Protein Bites
No Bake Maple Vanilla Latte Protein Bites are grain free, gluten free protein bites that are easy to make. This easy snack recipe is also a great breakfast on the go!
Frozen Grape Smoothie
Refreshing and so good for you, this dairy free frozen grape smoothie recipe is the perfect easy recipe for a quick breakfast or nourishing afternoon pick-me-up!
Dairy-Free Meal Plan Grocery List
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!
- frozen fruit and vegetables (grapes, cherries, edamame beans)
- onion/leeks/carrots/tomatoes/bell peppers/tomatoes/
- mango/lemon/lime /bananas
- avocado
- sweet potato
- greens and collard wraps for salads and fixins
- garlic/basil/fresh cilantro/parsley
- pine nuts
- canned green chiles
- turmeric/red pepper, dried oregano
- Matcha Powder
- Peanut flour
- gluten free oats
- Sprouted Corn tortillas (optional for tacos)
- jasmine or Basmati rice
- vegan dark chocolate
- Sprouted pea protein or rice protein
- eggs
- Roasted chicken or organic chicken breast
- wild caught shrimp
- Organic Pork Chops
STAPLES PANTRY ITEMS WILL NEED FOR THIS MEAL PLAN AND MORE!
- Quinoa
- Coconut flakes or shredded (unsweetened)
- canned sweet potato/pumpkin/or squash
- 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)
- Rice Vinegar and or Apple Cider Vinegar
- canned organic tomatoes
- Spices/dried herbs
- Sea salt/Pepper
- Coconut Flour/Almond Meal
I have really bad acne, which I thought was just hormonal, but the lady I’m seeing said that it’s how my body is reacting to being sensitive to certain foods… which makes so much sense because my stomach always hurts after I eat food and I’m constantly bloated and gassy! SO excited to try your meal plan!! Thank you 🙂
Definitely keep me posted Sophia! We are here to help. ❤️
Recently got told by my Dr. I must start an anti-inflammatory diet (gluten/dairy/red meat/sugar FREE)
This site helped me a ton with ideas of foods I am allowed to eat and different ways to cook meals! Super helpful!!
I’m so glad to help. Let me know if you need anything else Karina!
hello my friend Lora is Dairy and gluten allergic and can you please help me
Thank you so much! I can finally have a diet without worrying about my gluten and dairy allergy.
Happy to help Gabrielle!
Hello there!
I have recently been tested for food allergy/intollerance. I have to follow a gluten free, wheat free, glaidin free, dairy free, yeast free diet.
Could you kindly advise a good book to help me with shopping and cooking?
Thank you!!!!
Bruna
Besides healthy meal, it’s important to have a daily workout routine in terms of exercise, jogging, walking etc. When you do physical practices, it makes you more worry about what food is healthier to eat instead of unhealthy diet. Shortcut never helps in long term weight loss and health
This was a real life saver. Last year I discovered I’m allergic to gluten (fun!) and recently dairy has been giving my stomach some serious issues. I’m trying to find any kind of decent recipes and all of these look awesome.
This blog is awesome! Thanks so much for sharing 🙂
Oh I am so glad. Thank you Taylor! And Happy to help!
And I’m sorry to hear about your allergies. I’m hear if you need anything!
I am really struggling with lunches for my son who is a high school athlete. He needs lots of calories and protein in a portable cold lunch. Gluten, diary, cheese, whey, soy, wheat, rye, bananas, pineapple are all not options. Any suggestions? Thanks!
I would make corn tortilla wraps filled with lettuce, tomatoes, avocado and chicken/turkey! Lots of fruit! Blueberries, strawberries, oranges.
Great idea!
This is awesome, thanks so much for the work that had to go into this!
My daughter graduated from college a year ago and lives at home. She became very ill this past Fall and was diagnosed with two auto-immune diseases. We were told she needs to be gluten and dairy free. She lost 30 pounds in three months prior to diagnosis and she didn’t need to lose weight. We have two other children, 14 (junk foodie) and 16 (vegetarian) and I am just overwhelmed trying to figure out meals and snacks to make for her and to have in the house that she can eat and also maybe that my other children and husband will eat as well instead of cooking three meals. Please any suggestions for snack items and all meals would be so greatly appreciated. I just don’t know where to start and am so overwhelmed.
I’m so sorry to hear that. I’m happy to help! Can you email me? That will be better for sending recommendations cottercrunch@hotmail
Thank you so much for the wonderful recipes! ‘ve been looking everywhere for meals that will work for our priest! They not only look and taste delicious, they’re easy to make!
Lately I’ve found that my sensitivity reactions towards dairy have SKYROCKETED. Acne, patchy skin, bloating, stomachaches, and headaches mainly from milk, so I try to stay away from it as much as possible! I only have dairy 1-3 times a month, and most of the time not even. I love that you’ve catered this meal plan towards very common food allergies/intolerances. It shows that anybody can follow an easy guide and eat healthy!
I have definitely tried an elimination diet! When I was first diagnosed with coeliac disease we found out that gluten wasn’t the only problem so I had months and months of food and symptom diaries, eliminating and testing different foods and getting every test under the sun done. Somehow I didn’t have an issue with dairy (or nuts, HALLELUJAH! :P) but I do try to make sure I don’t overdo it on dairy as I could probably eat dairy products all day every day!
I used to drink a TONNE of milk when I was a kid, but the older I got, the less my body seemed to like dairy. I barely eat it at all now, and I’ve found that cutting back really helped clear up the eczema I get on my hands. Crazy how that stuff randomly comes up with age.
me too! like GALLONS of it! What happened? LOL!
You know what – My daughter goes off to college next year and I think I’m just gonna move into your basement and eat your food! then – cool? 🙂
Penny for your thoughts, though – I am horribly lactose intolerant and I am not a fan of those Lactaid pills – recently I was reading about probiotics and lactose issues and have been taking a probiotic, but am too chicken to actually drink a real glass of milk to try to see if there’s a difference – what are your thoughts about this? I would love to know…
Hope y’all have a wonderful weekend
You mean you’ve been taking probiotics to adjust to lactose?
I hardly have dairy anymore…No more yogurt, cottage cheese, and very rarely milk. The only time I use milk is for my coffee and that is a couple of times a week. My belly feels a lot better and less bloated. WAHOO!
That’s good to hear!! I still have hard cheese and some heavy cream (in baking) and butter. Those are soooo low lactose and a little goes a long way. Coconut milk yogurt is probably my fav now though.
These recipes look so good…even if you don’t need to be gluten and dairy free!! 🙂 also, great information here. I feel like when people think of dairy intolerance they only think of lactose intolerance but forget about the casein.
Exactly!! And casein is often more the trigger. Ya know?
I can’t have ANY dairy, gluten, wheat, ginger, mushrooms, mango, blackberries, potatoes (potato starch), etc… so it’s been a challenge to figure out whole meals. This is great to find your meal plans. I get terrible migraines. It’s been a challenge because most things that are gluten Free have potato starch. Thanks for this
Oh you are so wise my friend. I found a dietician who wants to help me after my surgery. Hoping we can figure things out!
oh please keep me posted! ALways here for you. <3
AWESOMEEEEE I LOVE YOU BABE!!!! O)