Gluten Free and Lactose Free Diet Plan

If you're new to eating allergy friendly or you just need some inspiration for your next meal plan, we created this 1-week gluten free dairy free meal plan for you! This meal plan is great for families, and every recipe is gluten free and dairy free without having to change the recipes!

photo collage with text overlay that says 7-day gluten free dairy free meal plan

Hey, friends! I'm super excited to share this post with you today, we're giving you a gluten free dairy free meal plan that will last you a full week, complete with allergy friendly recipes for breakfast, lunch, dinner, and snacks.

In our food allergy Facebook group, I'll sometimes share my family's bi-monthly menus with the group, but those meal plans usually include other people's recipes that I alter to fit our allergies.

What's exciting about this 1-week gluten free dairy free meal plan is that it features recipes from The Fit Cookie that you don't have to modify to make them gluten free and dairy free. They're already allergy friendly!

Plus our dairy free meal plan is free, we're not charging anything or collecting emails with it since we just want to help out families with food allergies ❤️

If this allergy friendly meal plan goes over really well with our readers, we'll try to do more of them!

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Check out the meal planning kits in our shop!

What's covered in our gluten free dairy free meal plan

Our dairy free meal plan is set up for 1 week so you can get started easily. We'll try to include more meal plans down the road if this is something you find helpful, so make sure to comment and let me know if you love this!

Here are a few things to note about our allergy friendly meal plan:

Healthy(ish) meals

All the recipes we've included in this meal plan are not only gluten free and dairy free, but most of them are pretty healthy, too, with more natural ingredients and mostly whole foods.

We tried to include plenty of fruits and vegetables each day, as well as protein and complex carbohydrates (if you're not eating low carb).

Several of the recipes are low carb and paleo as well, so you have the option to keep those recipes low carb or add some complex carbohydrates to them, depending on your dietary needs.

image collage with text overlay "7-day gluten free dairy free meal plan"

For example: we have salads listed for a lot of the lunches, but if you'd like some complex carbs with your salads for fiber, we added the option for whole grain gluten free crackers.

I can't have beans myself so I haven't added them to this menu or use them much in my recipes, but you can add beans and nuts to your salads if you want them and can have them.

Want to create your own meal plans? Check out our meal planning kits on Etsy!

Family friendly dinners

Nope, we don't mean that this meal plan is rated G 😉

This dairy free meal plan is family friendly, meaning that it's perfect for a family of 4 or more. The dinner recipes are created for 4+ people, and the recipes that are single serving (like some of the salads or smoothies) can be easily doubled or tripled to make them for multiple people.

If you're planning this for only 1 or 2 people, you can half the dinner recipes and some of the breakfast recipes, or freeze some of the breakfast recipes (like the muffins) for later!

Also, if you made a big batch of granola bars for snacks, you can have those as snacks for a couple of days instead of changing the snacks each day. The choice is yours, you can make this meal plan fit your needs.

slow cooker barbacoa beef

Customizable recipes

Everyone like different foods and flavors, so if you have different preferences or don't like something that's included (like fish), you can always swap any of the recipes for one of your favorite recipes.

The recipes included already cover a lot of common food allergens, but if you have other food allergies, it's easy to make these recipes fit your needs as well by swapping some ingredients.

Allergy friendly recipes

All of the recipes included in this meal plan are gluten free and dairy free, as well as soy free. Many of the recipes are also tree nut free, peanut free, bean free, and egg free as well!

You'll also notice that our 1 week meal plan also includes a lot of paleo, low carb, and vegan recipes. You can tweak these to fit your diet needs as well.

Update: you asked and we answered! We just added the grocery shopping list for this meal plan! Sign up for our email newsletter below to get the printable menu and shopping list.

Please note that the shopping list only contains the ingredients needed for the recipes, it does not include additional items that might be listed in the printable menu.

Sign up for our email newsletter below and get our menu page and grocery shopping list to to go with this meal plan!

Bookmark this page for all the recipes, or print them off from each post and put them in a recipe binder!

7-day gluten free dairy free meal plan sheet

Check out all of our other meal plans (we'll be adding more to this list each month!):

  • 7-Day Gluten Free Dairy Free Meal Plan #1
  • GF DF 7-Day Meal Plan #2 (this plan)
  • 1 week GF DF Meal Plan #3

Day 1:

Breakfast: Easy Paleo Pumpkin Muffins + eggs + fruit

Lunch: Smoked Salmon Salad + Garlic Herb Crackers

Dinner: Simple Pork Fried Cauliflower Rice

Snack: Fudgy Brownie Protein Bites

Easy Paleo Pumpkin Muffins (Egg Free)

If you're eating grain free, don't give up on your baking. Make some of these moist Paleo Pumpkin Muffins! These Paleo Pumpkin Muffins are easy to make and also egg free and vegan

Smoked Salmon Salad (Gluten Free and Dairy Free)

f your goal is to eat better and make healthy food swaps, than this Smoked Salmon Salad with Garlic Rice Vinegar Dressing is for you! This salad is like a delicious sushi bowl filled with healthy fats and veggies, and it's gluten and dairy free

Simple Pork Fried Cauliflower Rice (Egg and Soy Free)

This Simple Pork Fried Cauliflower Rice is a quick, one-pot dinner that can be made in under 30 minutes and it's very affordable – less than $2.50 per serving. Plus it's paleo and free of gluten, soy, eggs, and peanuts!

Day 2:

Breakfast: Scrambled Egg Cups + fruit

Lunch: Thai Cucumber Chicken Salad

Dinner: Slow Cooker Beef Barabacoa tacos + taco fixings

Snack: Chocolate Chip Granola Bars

Gluten Free Meal Prep Scrambled Egg Cups (Low Carb)

Make your busy weekday mornings a bit easier with these Gluten Free Meal Prep Scrambled Egg Cups (aka microwave omelets). Just spend a few minutes ahead of time prepping veggies to set up 3-4 days of gluten free, dairy free, and low carb breakfasts.

Gluten Free Chocolate Chip Granola Bars (Dairy Free)

Craving granola bars that are simple, chewy, and better for you than store-bought? Make some of our best Gluten Free Granola Bars at home pack them for snacks and lunch! These also make awesome school snacks since they're peanut free

Day 3:

Breakfast: Baked Oatmeal + Homemade Turkey Sausage + fruit

Lunch: Greek Salad (with chicken added)

Dinner: Easy Sausage and Veggie Skillet + GF pasta (if you want complex carbs)

Snack: Fruit Kabobs

Gluten Free Baked Oatmeal (Vegan)

Meal prep your weekday breakfast with our delicious Gluten Free Baked Oatmeal! It's full of fresh fruit and it's whole grain, healthy, and allergy friendly.

Healthy Homemade Turkey Breakfast Sausage (Paleo)

If you're looking for a healthy and allergy friendly way to add protein to your breakfast, make some homemade turkey breakfast sausage! This is easy to make, allergy friendly, healthy, and affordable

Day 4:

Breakfast: Mocha Overnight Oats + fruit

Lunch: Grilled Gouda DF Sandwich + veggies

Dinner: Sheet Pan Barbecue Chicken

Snack: No Bake Chocolate Chip Oat Bars

Gluten Free Mocha Overnight Oats (Dairy Free)

This Gluten Free Overnight Mocha Oats recipe combines creamy chocolate and coffee, and it only takes minutes to make. It tastes like a healthy dessert for breakfast (plus it's dairy free too, and vegan depending on your protein powder)!

Day 5:

Breakfast: Instant Pot Apple Cinnamon Oatmeal + bacon + fruit

Lunch: Basil Cashew Chicken Salad

Dinner: Fresh Sea Bass Ceviche + Za'atar Crackers

Snack: Berry Healthy Smoothie Bowl

Instant Pot Apple Cinnamon Oatmeal (Gluten Free)

Whip up a hot breakfast in your pressure cooker with this delicious Instant Pot Apple Cinnamon Oatmeal! This is made with hearty steel cut oats, and is gluten free, dairy free, and peanut free.

Gluten Free Za'atar Crackers (Vegan)

One of my new favorite seasonings is za'atar, it tastes great in these Gluten Free Za'atar Crackers! These delicious crackers are also vegan and soy free.

Berry Healthy Smoothie Bowl (Paleo)

Jazz up your breakfast or snack with this easy Berry Healthy Smoothie Bowl with a protein boost! It's paleo, has only 5 ingredients, and has no added sugars.

Day 6:

Breakfast: Gluten Free Zucchini Muffins + eggs + fruit

Lunch: Spicy Tuna Lettuce Cups

Dinner: Grilled Chicken Tacos and Cilantro Crema

Snack: Dairy Free Yogurt Parfait

Spicy Tuna Lettuce Cups (Gluten and Soy Free)

Spice up your lunchtime meals with these Spicy Tuna Lettuce Cups made with StarKist Tuna Creations BOLD Tapatío. These are gluten free, soy free, and nut free, so everyone can dig in!

Day 7:

Breakfast: Blackberry Kiwi Fruit Salad + breakfast sausage + GF toast

Lunch: Easy Avocado Chicken Salad

Dinner: Sundried Tomato Mac & Cheese (add chicken or beef if you'd like more protein)

Snack: Purple Power Smoothie Bowls

Blackberry Kiwi Fruit Salad (Paleo)

Serve up this colorful Blackberry Kiwi Fruit Salad as a side for breakfast, lunch, or dinner! This delicious and simple fruit salad is top 8 allergen free and paleo.

Quick and Easy Avocado Chicken Salad (Paleo)

This Avocado Chicken Salad is one of the easiest and healthiest lunch recipes you can make! It's simple, gluten free, paleo, Whole30 compliant, and free of sugars. Serve it in lettuce cups, on cucumber slices, or over your favorite healthy crackers.

Purple Power Smoothie Bowls (Paleo and Vegan)

If you're excited about smoothies, this recipe is for you: I made the Purple Power Smoothie Bowls from Lindsay Cotter's new book Nourishing Superfood Bowls and I'm sharing the recipe with you! They are vegan, paleo, allergy friendly, and beautiful.

If you prefer to make your own meal plans and menus, check out our meal planning pages on Etsy!

meal planner kit from etsy

Gluten Free and Lactose Free Diet Plan

Source: https://thefitcookie.com/7-day-gluten-free-dairy-free-meal-plan/

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