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Home › Resources › Meal Plans

Meal Plan for Nut and Dairy Allergies

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by Lindsay Cotter Published: Jul 15, 2018

Dairy-FreeGluten-FreeNut-Free
Collage of nut and dairy free meals with text overlay for meal plan
Collage of nut and dairy free meals with text overlay for meal plan

This meal plan for nut and dairy allergies is a requested meal plan from you, my wonderful readers! The healthy recipes (which are always gluten free) in this meal plan are nut free AND dairy free. Delicious meals for breakfasts, lunches, dinners, and snacks for anyone with multiple food allergies.

Collage of nut and dairy free recipes with text overlay for Nut and Dairy Free Meal Plan

Hey friends! So this month’s gluten free meal plan is a little different. It’s a round up of nut free and dairy free friendly recipes. I’ve had so many people email me for nut free recipes that I thought I’d put this together for you. Use it as a resource for others, for yourself if you’re allergic to nuts, or even if you’d had to scale back on nuts and/or dairy in your diet due to inflammation, etc.

If you’re wanting more anti-inflammatory recipes, don’t forget we have the anti-inflammatory diet education series and anti-inflammatory meal plan bundle.

Okay, let’s get started!

Meal Plan for Nut and Dairy Allergies

As always, the shopping list for this meal plan can be found by scrolling down below the recipes. To see individual recipes, click on the images or the links listed under each category.

Before you begin NOTES:

If you’d like a PDF version of all these recipes, we will be working on that shortly! Email me to be put on the list until we update. Sound good?

Nut Free and Dairy Free Breakfast Recipes

So many breakfast recipes use nut butter or nuts for a topping, but these breakfast recipes are all nut free with dairy free options. They are perfect for meal prep as well!

low FODMAP Blueberry Muffins on round tray
Low FODMAP Blueberry Muffins
Collagen Protein Smoothie Packs in tall glass jars
Collagen Protein Smoothie Packs
Overhead view matcha latter oatmeal in two bowls topped with oats.
Matcha Latte Oatmeal
  • Low FODMAP Blueberry Muffins (replace butter with coconut oil for dairy free option)
  • Collagen Protein Smoothie Packs (replace peanut butter in energy smoothie pack with sunflower seed butter or tahini)
  • Matcha Latte Oatmeal (great to make ahead or for overnight oatmeal as well)

Main Dish (Lunch and Dinner) Recipes for Multiple Food Allergies

When creating lunch and dinner recipes in a meal plan for nut and dairy allergies, things can get delicious quickly and easily! All these meals can make for a filling lunch, light dinner, or both!

plate of baked salmon topped with chipotle peach salsa
Baked Salmon with Peach Salsa
spring vegetable salad open faced sandwiches
spring salad toasts
roasted radishes with lemony chickpea pasta in bowl on wooden cutting board
Roasted Radish Chickpea Pasta
  • Roasted Radish Chickpea Pasta (We Love using Chickapea Pasta)
  • Baked Salmon with Chipotle Peach Salsa
  • Spring Vegetables Open Faced Sandwiches (for vegan nut free option, we use daiya vegan cream cheese or my vegan cheese recipes listed below in snacks)
Crock Pot Fire Roasted Shrimp Tacos in round tray with sauce on side.
Shrimp Tacos
vegan lentil gumbo made in an Instant Pot served in ceramic bowl with black spoon in soup
Instant Pot Vegan Lentil Gumbo
Puerto Rican Breakfast Lasagna in black casserole dish on wooden cutting board
Puerto Rican Breakfast Lasagna

Don’t feel limited by the category these recipes are listed under. This main dish meal plan for nut and dairy allergies has recipes that can be used for breakfast, lunch, or brinner!

  • Crock Pot Fire Roasted Shrimp Tacos
  • Instant Pot Lentil Gumbo (with stove top option)
  • Puerto Rican Paleo Breakfast Lasagna  Breakfast or Brinner

Simple Dairy Free and Nut Free Snacks

These recipes are perfect for anyone with nut and dairy allergies, but even better, they’re all healthy kid-friendly snacks, too!

No bake apricot oat protein bars cut into squares topped with dark chocolate drizzle
No Bake Apricot Oat Protein Bars
vegan salsa con queso with raw veggies for dipping on blue tray.
Vegan Salsa Con Queso
Maple sesame quinoa bars cut into rectangles, stacked on each other.
Maple Sesame Quinoa Bars
  • No Bake Apricot Oat Protein Bars
  • Vegan Salsa Con Queso
  • Maple Sesame Quinoa Bars

These last two recipes are as kid-friendly as healthy snacks get. I don’t know any kid who doesn’t go crazy for homemade fruit roll ups! Ya’ll, even if you don’t have a dehydrator, these are easy to make.

And the nut free protein bites? Well, those are just the icing on the nut free dairy free cake!

  • Citrus Kiwi Pineapple Homemade Fruit Roll Ups
  • Dark Chocolate Chunk No Bake Protein Balls {2 Ways}

Please let me know if you have any questions. Food allergies are the real deal, and I am happy to suggest any substitutes needed. But in all, you can’t go wrong with REAL FOOD! Non nutty food. 🙂

Printable GROCERY LIST or click here to download:

Printable grocery list for nut and dairy allergy meal plan

Alright friends, have a great week! Leave a comment if you have any questions about the recipes or need substitutes!

Or, visit my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.

p.s.

Stay tuned for Cookbook giveaways coming up on Instagram next week!

Cheers,

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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Categories: Dairy-Free, Gluten-Free, Meal Plans, Nut-Free Tags: meal plan, nut free

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Collage of nut and dairy free meals with text overlay for meal plan
Collage of nut and dairy free meals with text overlay for meal plan
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

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  1. Crystal

    06/05/2019 at 1:29 AM

    Really I just have a question for the community out here. My sister has 3 small Autistic children, one of whom we just found out is Type 1 diabetic. Currently even tho he is now 4 years old he does not eat regular foods like most children. Also another child in the home is allergic to peanuts (most other nuts) and eggs and another has an allergy to corn based products. I am searching desperately to find recipes for things the whole family can eat. Also ingredients need to be ones that does not require her to go to a whole foods store to purchase. Their budget does not allow for specialty foods that you cannot get at an HEB or Walmart location. Budget wise for this family of 5, they have roughly 100-150 a week to spend on groceries. If anyone has any ideas I am certainly open.

    Reply
    • Avatar photoLindsay Cotter

      06/05/2019 at 6:07 PM

      Hi Crystal-thanks for reaching out! Working with a variety of allergies can definitely be tricky. My heart goes out to your sister. I love the idea of reaching out to the community to see if anyone else has suggestions as well. (Just a side note, we have a lot of that happen on our private Facebook group. Happy to add you if you would like, just let me know.)

      Enjoy Life products are great; they are free from over 20 different common allergens, including eggs, nuts, soy, and gluten. Enjoy Life products are fairly easy to find: I know they can be purchased through Amazon and at WalMart. They have good baking mixes, snacks, etc.

      Here are some recipes that may work. Some of them do include eggs, but there are egg-free options. If you would like more suggestions or have any questions, feel free to also shoot us an email at [email protected]!

      https://www.cottercrunch.com/gluten-free-chocolate-raspberry-pancake-bread/

      https://www.cottercrunch.com/roasted-radish-chickpea-pasta/

      https://www.cottercrunch.com/farmers-market-veggie-sandwich/

      https://www.cottercrunch.com/low-fodmap-gluten-free-blueberry-muffins/

      https://www.cottercrunch.com/instant-pot-lentil-gumbo-vegan/

      https://www.cottercrunch.com/no-bake-apricot-oat-protein-bars/

      https://www.cottercrunch.com/weekly-meal-prep-recipes-using-5-ingredients/

      https://www.cottercrunch.com/aip-breakfast-porridge-instant-pot/

      Reply
  2. principles of good digestion

    10/30/2018 at 4:57 AM

    love it

    Reply
  3. Defenders 2 Tower Defense For PC

    10/08/2018 at 12:44 AM

    There is a great deal of pressure on people who address food allergic reactions that most of the people do not recognize

    Reply
    • Avatar photoLindsay Cotter

      10/10/2018 at 11:31 PM

      I could definitely see that!

      Reply
  4. Droidwhiz

    09/27/2018 at 6:53 AM

    wow, the cake looks delicious and very attractive

    Reply
    • Avatar photoLindsay Cotter

      09/30/2018 at 12:20 AM

      Thank you so much!

      Reply
  5. Law Essay Writing Services

    08/18/2018 at 2:37 AM

    There is a great deal of pressure on people who address food allergic reactions that most of the people do not recognize. it’s also more costly to buy secure comfort gadgets, and it’s miles a lot harder to retain dietary fitness heading off so many ingredients.

    Reply
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    08/17/2018 at 12:22 AM

    Love you, Lindsay. and your hubby and treasured pup are adorbs! happy matters are operating out!! I’m always sorting out your recipes to include into my existence preserve up the awesome work!

    Reply
    • Avatar photoLindsay Cotter

      08/17/2018 at 10:49 AM

      Thank you!

      Reply
  7. Emily Swanson

    07/28/2018 at 3:39 PM

    This is such a blessing especially for those nut and dairy allergies, and everything looks wonderfully delicious. 🙂 I wouldn’t mind this meal plan.

    Reply
    • Avatar photoLindsay Cotter

      07/29/2018 at 10:27 AM

      Thank you friend?

      Reply
  8. hotmail login

    07/24/2018 at 1:50 AM

    It looks so yummy and tasty. I will try doing this tommorrow. Thanks for your nice recipe..

    Reply
  9. shell shockers

    07/23/2018 at 9:25 PM

    wow, the cake looks delicious and very attractive

    Reply
  10. hotmail login

    07/20/2018 at 4:30 AM

    Brilliant, this help me – thanks so much!

    Reply
  11. Cassie Autumn Tran

    07/18/2018 at 6:24 PM

    Such an incredible meal plan! I have to try making some blueberry muffins soon. OMG, same for the dairy free cake and open-faced sandwiches!

    Reply
    • Avatar photoLindsay Cotter

      07/19/2018 at 11:00 AM

      oh yes you do! Veganize it. Would be so so easy Cassie. Let me know if you do.

      Reply

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Collage of nut and dairy free meals with text overlay for meal plan
Collage of nut and dairy free meals with text overlay for meal plan
Lindsay Cotter of Cotter Crunch

About Lindsay

Hi, y’all, I’m Lindsay Cotter, a Nutrition Specialist with a focus on Gluten-Free eating. I love creating delicious nourishing food that anyone can enjoy.

  • About
  • Studio
  • Shop
  • Subscribe
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  • Pinterest
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