7-Day Dairy Free Gluten Free Meal Plan

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Last updated on August 8th, 2021 at 04:47 pm

This is a one week dairy-free gluten-free meal plan with delicious 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 I told my grandma 25 years ago: “Grandma you need to do something about that arthritis and cut out dairy and gluten asap”. She’d look at me as if I’m crazy and then probably beat me with a stick forcing me 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 my grandma all grew and made herself. With a whole lot of bread that was fresh from the bakery.

My grandma’s cheese was made out of goat milk that my 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. I remember the yogurt was super sour and had a very 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. I didn’t believe it, but recently I found out even I’m 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 very dirty, toxic world. And by toxic I don’t mean mentally toxic, I 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 (I 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 super 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

I 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 my personal plan, I never follow it fully, because plans are always changing, but I’m trying my 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

I 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 1:

  • Breakfast: Chia pudding
  • Lunch: Avocado chicken egg salad
  • Dinner: Chickpea patties with avocado arugula and tomato salad and hummus

Day 2:

  • Breakfast: Chia pudding
  • Lunch: Chickpea patties with avocado arugula and tomato salad and hummus
  • Dinner: 20-Minute Spicy Turkey Cauliflower Rice

Day 3:

  • Breakfast: No banana strawberry smoothie bowl or Green breakfast smoothie
  • Lunch: 20-Minute Spicy Turkey Cauliflower Rice
  • Dinner: Roasted Vegetable And Chickpea Bowls

Day 4:

  • Breakfast: No banana strawberry smoothie bowl or Green breakfast smoothie
  • Lunch: Avocado chicken egg salad
  • Dinner: Roasted Vegetable And Chickpea Bowls

Day 5:

  • Breakfast: Chia pudding
  • Lunch: Tuna and quinoa salad recipe
  • Dinner: Spicy Mediterranean bowls and Tzatziki

Day 6:

  • Breakfast: Almond flour pancakes
  • Lunch: Spicy Mediterranean bowls and Tzatziki
  • Dinner: Amazing Salmon Lettuce Wraps

Day 7:

  • Breakfast: Almond flour pancakes
  • Lunch: Amazing 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

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

  1. Black bean brownies
  2. Oatmeal cookies with chocolate chips
  3. Almond butter chickpea blondies
  4. 10-Minute chocolate no bake cookies

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