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This dairy-free, gluten-free meal planhas recipes and ideasthat will provide nourishment and easefor 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!
It’sa gluten-free meal plan day! Hello FRIDAY! Yes, the time has come to get your weekend meal prep checklist out. Do you have one? Confession, I don’t, but I don’t like to get ideas and then make a semi plan of action. Ya know?
Anyway, let’s discuss this month’s gluten-free meal plan. I might get a little nerdy. Just sayin..
Dairy-Free and Gluten-Free Meal Plan
This gluten-free meal plan isalso dairy free, and here’s why.
You see, when someone feels the need to try out a gluten free diet, whether it be because ofa 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 sensitiveto dairy, soy, nuts, eggs, or yeast. These are some of the common food allergiesand intolerances we have around today.
I know what you are thinking. “What? I am confused. Am I intolerant to ALLthose foods as well?” My answer –> maybe, maybe not.
What’s the difference between a food ALLERGY and food INTOLERANCE?
Food sensitivities or intolerances involve a different set of immune system antibodies, calledIgG 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) or leaky gut, you may need to start testing which foods are giving you problems. At least until your gut is HEALED or your body seems to react fine with it. This is where the trial and error comes into play.
I do not recommendeliminating ALL common food sensitives at once; that’s my personal opinion. Because if you do, thenonce 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 manywho cannot digestthe 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 yogurtkefir). I found I was able to tolerate them just fine. Wine and cheese, please! Haha.
That being said, if I (we) don’t take care of that gut health, stress too much (physically and mentally), or don’t really nourish our bodies, then that same relapse of a good sensitivity could happen.
Which is why Ithink having a Dairy-Free and Gluten-Free meal plan comes in handy.
Does that make sense?
Bottom line; 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.
Okay, let’s begin.
If you’d like all the recipes printed out for you, just click on this PDF.
Dairy-Free and Gluten-Free Meal Plan
Breakfasts
Honey Lemon Vanilla Gluten Free French Toast
Energizing Coconut Matcha Green Tea Oatmeal
Easy Blender Banana Rice Gluten Free Waffles
Lunch
California Quinoa Salad Collard Wraps
Gluten Free Crock Pot Fire Roasted Shrimp Tacos
Gluten Free Toasted Pine Nut and Leek Quinoa Salad
Dinner
Gluten Free Chili-Lime Mango Marinated Chicken Bowls
Easy Gluten Free One-Pot BBQ Cherry Pork Chops and Quinoa
Grilled Adobo Chicken Burgers
Snacks
Vegan Chocolate Peanut Butter Dough Balls with Hidden Veggies
No Bake Maple Vanilla Nut Latte Protein Bites
Frozen Grape and Vanilla Coconut Smoothie
Hope you found this month’s dairy-free, gluten-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!
Dairy-Free Gluten-Free Meal Plan GROCERY LIST:
- frozen fruit and vegetables (grapes, cherries, edamame beans)
- onion/leeks/carrots/tomatoes/bellpeppers/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
- Sproutedpea protein or rice protein
- eggs
- Roasted chicken or organic chicken breast
- wild caught shrimp
- Organic Pork Chops
STAPLES PANTRY ITEMS WILL NEEDFOR 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 nosugar)
- 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
Please see my SHOP page for MANY of my favorite pantry staples andother kitchen tools to use.
Have you tried an eliminationdiet before? Are you dairy free? Chime in!
Food for thought –> I love this Article Written by Chris Kresser. He discusses whether dairy products are health-promoting or disease-causing. A great read!
Cheers,
LC
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