This is a one week dairy-free gluten-free meal plan with satisfying healthy gluten free and dairy free breakfast, lunch and dinner recipes that you’ll love whether you’re already following or just starting a gluten free and dariy free diet. This healthy plan also includes a dairy free gluten free grocery list for the entire week.

Dairy And Gluten Gone Bad

If we told our grandma 25 years ago: “Grandma you need to do something about that arthritis and cut out dairy and gluten asap”. She’d look at us as if we're crazy and then probably beat us with a stick forcing us to get out of her house. And she’d be right.

Every day she had bread and cheese, then something we called porridge which was made out of milk, bread, sugar and butter. And then we’d also have our traditional salad which was made out of cucumbers, tomatoes, onion, peppers and something similar to feta cheese that our grandma all grew and made herself. With a whole lot of bread that was fresh from the bakery.

Our grandma’s cheese was made out of goat milk that our mom HATED with a ton of passion. The milk, the yogurt, the cheese tasted nothing like the products you can find today. They weren’t creamy and too pleasant. We remember the yogurt was sour and had a distinct smell that’s not for everyone.

So, yeah, gluten and dairy probably weren’t that bad 25 years ago. But now they are. For most of us. We didn’t believe it, but recently we found out even We're affected, the superhuman narcissist. Why? Who knows? The universe, bad luck, chemicals, glyphosate, thickening agents, whatever. The reality is that we’re basically trying to survive and eat clean in a dirty, toxic world. And by toxic we don’t mean mentally toxic, we mean physically toxic. Toxic in a way that triggers chronic inflammatory diseases for many many people around the world. And we need to do something about it.

Dairy and Gluten Free Diet

One thing we can do is try a more whole foods dairy and gluten free diet. Here are some of the foods that we’re saying goodbye to when eating this way:

yogurt
all types of cheeses
ice cream
milk
bread, cookies, pastries, croissants (we mean!)
most grains except for gluten free options like quinoa, millet and rice

Dairy Free Gluten Free Diet Benefits

Okay, so you might be a bit sad at first, but let’s look at the benefits. And they’re many, because:

We’re cutting out two often highly processed types of food
They also happen to be common allergens.
Dairy contains several components that are inflammatory and have been linked to acne, several types of cancer and insulin resistance.
Foods that contain gluten often come with a high glycemic index and glycemic load that over time can lead to increased chronic inflammation, hyperglycemia, insulin resistance and diabetes.
When you cut out gluten and dairy you make more space for fruits, vegetables, seeds and nuts which are great sources of antioxidants. Antioxidants that we need to fight oxidative stress and thus inflammation in the body.

By doing this, you’re doing your body a huge favor, you’re giving your body some rest and helping it stay healthy in this environment.

Dairy And Gluten Free Grocery List

We made a fuller grocery list with over 100 foods to eat when you’re following a gluten and dairy-free diet, you can find it here. This is the grocery list for this week:

In general, you want to focus on eating plenty of fruits and vegetables, nuts, seeds, legumes, some fish and meats, eggs, healthy fats like coconut and olive oil, herbs and spices.

So give this 7 day diet plan a try, you can mix and match the recipes – this is our personal plan, we never follow it fully, because plans are always changing, but we're trying our best.

You try your best too! You can eat as much as you desire (servings are just suggestions). Make sure to snack on healthy minimally processed foods like nuts, fruit and vegetables. Mix in some of your favorite gluten and dairy free recipes and make this plan your own.

Things To Meal Prep

We won’t lie to you, you will need to cook on this plan. But it will be worth it! However you don’t have much time to cook during the week you can still prepare. Here’s how:

wash and chop the produce after you get it
rinse and drain chickpeas
roast vegetables and chickpeas

boil or cook chicken
cook quinoa and other gf grains of choice
hard boil some eggs
make hummus and this cashew sauce ahead of time
You can also meal prep some of the recipes (these will be good in the fridge for 2-3 days) like the chickpea patties, spicy cauliflower rice with turkey and the roasted vegetable and chickpea bowls

Dairy Free Gluten Free Meal Plan

Day 7:

Breakfast: Almond flour pancakes
Lunch: Notable Salmon Lettuce Wraps
Dinner: 15-Minute Quinoa Fried Rice With Chicken (use whatever veg you have in the fridge – cabbage, carrots…)

GF DF Desserts & Snacks

We always have at least one serving of some sort of snack or dessert, whenever we find myself craving something. Beyond fruits and nuts, here are some of our favorite gluten and dairy free options.

We hope you enjoy the recipes in this meal plan! Let us know if you try some of them and whether you’re seeing health improvements by following the gluten and dairy free diet? Also how long did it take you?

Dairy free gluten free meal plan for 7 days

Yield: 3
Prep: 5 minutes
Cook: 10 minutes
Total: 15 minutes

Ingredients

3 garlic cloves, minced
2 scallions, thinly chopped
1 1/2 cups cooked quinoa
1 carrot, chopped
1 cup spinach, chopped
2 Tbsp tamari sauce
3 eggs
2 Tbsp sesame oil
1 cup chicken, cooked & chopped
1 tbsp coconut or olive oil

Method

At medium-high, saute the garlic in olive oil until fragrant, then scramble the eggs.
Add the spinach or cabbage and carrots and saute for a minute.
Stir in the tamari sauce.
Add 1 tbsp sesame oil, the chicken, the scallions and quinoa and stir it all together.
Stir for 2-3 more minutes, then add another tsp of sesame oil and serve.
Additionally you can add your favorite sauces - we added a bit of chili olive oil to make it a bit spicy.