Are you searching for a meal plan that fits a gluten and dairy-free diet? Eliminating both gluten and dairy can be tricky, especially if you want a meal plan which is still delicious and easy to follow. Fortunately, you don’t have to choose between your health and your tastebuds! This 7-day gluten and dairy-free meal plan is made for you! Filled with whole foods, lean proteins, and gluten-free grains, it’s perfect for anyone looking to cut out both gluten and dairy.
If you want to know more about this diet before checking out the actual meal plan, you can read more by jumping to the information section.
7-Day Gluten & Dairy-Free Diet Meal Plan
Here’s a 7-day gluten and dairy-free meal plan that you can easily follow. This plan offers a balance of lean proteins, gluten-free grains, and dairy-free substitutes with an average of 1500 calories per day to keep your meals exciting and satisfying. After all, there’s nothing worse than being constantly hungry on a meal plan!
The first day of any meal plan can seem intimidating, especially if you’re new to meal prepping. To make things easier, we’ve incorporated recipe repetitions throughout this meal plan. This approach helps you save time, energy, ingredients, and reduces both costs and food waste.
One of our best tips for a gluten and dairy free diet (or for any meal plan!) is to wash, chop, and organize your ingredients ahead of time, and cook some dishes in advance. This makes meal prep smoother and ensures you stay on track. For a clearer view, check out the table below for this week’s recipe repeats, along with our meal prep tips and food safety reminders.
- Breakfast: Breakfast Bowls with Egg, Avocado, and Tomato
Tip: Prepare the components separately and assemble in the morning for freshness. Store cooked eggs and chopped veggies in airtight containers for up to 2 days. - Lunch: Teriyaki Chicken Bowl
Tip: Marinate the chicken the night before for maximum flavor. Cook extra chicken for future meals and store in the fridge for up to 3 days. - Snack: Tuna Salad Wraps
Tip: Prepare the tuna salad ahead of time and store it in the fridge for up to 3 days. Wrap the salad just before eating to keep the wrap fresh. - Dinner: Sesame Tofu With Broccoli
Tip: Press the tofu ahead of time to remove excess moisture for a firmer texture. You can also prepare the tofu and broccoli in advance and store them separately in the fridge for quick assembly.
To meet 1,500 kcal recommendation:
Add a medium-size apple as an extra snack during the day (Approx. 87 calories).
- Breakfast: Oatmeal Chocolate Chip Banana Pancakes
Tip: Make the pancakes in bulk and freeze them. Reheat in the toaster or microwave for a quick breakfast option throughout the week. - Lunch: Best Buddha Bowl
Tip: Roast the vegetables and cook the grains in advance. Assemble the bowl fresh to keep it vibrant. Store any leftovers separately to maintain texture. - Snack: 3 Ingredient Peanut Butter Oatmeal Balls
Tip: These can be stored in the fridge for up to 5 days. They also freeze well—just thaw them before eating for a quick snack. - Dinner: Tuscan Herb Pork Tenderloin with White Beans
Tip: Cook the pork tenderloin ahead of time and store it sliced in the fridge for easy reheating. The white beans can be prepared in advance and stored separately for up to 3 days.
To meet 1,500 kcal recommendation:
Enjoy your snack even more by adding a serving of Hummus & Vegetable Stick Snack Jars (Approx. 187 calories).
Some dishes repeat from earlier in the week—refer back to Day 1 for useful tips on Breakfast Bowls.
- Lunch: Honey Sesame Chicken
Tip: Prepare extra sauce and store it separately to drizzle over the chicken before serving. This meal keeps well in the fridge for 3 days and can be reheated easily. - Snack: Easy Air Fryer Crunchy Chickpeas
Tip: Make a big batch and store them in an airtight container for up to 5 days. Re-crisp in the air fryer for a few minutes before eating. - Dinner: Beef and Broccoli
Tip: Marinate the beef overnight for tender and flavorful bites. Store the cooked beef and broccoli separately to keep the broccoli from becoming soggy.
To meet 1,500 kcal recommendation:
Add a medium-size apple to your snack (Approx. 87 calories).
- Breakfast: Arugula Breakfast Salad with Toasted Pistachio, Radish & Soft Eggs
Tip: Toast the pistachios right before serving for the best flavor. Soft-boil the eggs the night before and store them in the fridge to save time in the morning. - Lunch: Creamy Zucchini Pasta
Tip: Cook the zucchini pasta just before serving to maintain texture. You can prepare the creamy sauce ahead of time and store it in the fridge for up to 3 days. - Snack: Watermelon Sticks with Coconut Lime Dip
Tip: Cut the watermelon in advance and store it in the fridge. Prepare the coconut lime dip and refrigerate for up to 3 days in an airtight container. - Dinner: BBQ Chicken & Roasted Sweet Potato Bowls
Tip: Roast the sweet potatoes ahead of time and store them in the fridge. Warm them up before assembling the bowl to keep the textures intact.
Some dishes repeat from earlier in the week—refer back to Day 2 for tips on Oatmeal Chocolate Chip Banana Pancakes and Day 1 for tips on Teriyaki Chicken Bowl, Tuna Salad Wraps and Sesame Tofu With Broccoli.
To meet 1,500 kcal recommendation:
Enjoy your snack even better by adding a serving of Hummus & Vegetable Stick Snack Jars (Approx. 187 calories).
Some dishes repeat from earlier in the week—refer back to Day 4 for tips on Arugula Breakfast Salad, Day 2 for tips on Best Buddha Bowl and Day 3 for tips on Easy Air Fryer Crunchy Chickpeas and Beef and Broccoli.
To meet 1,500 kcal recommendation:
Add a medium-size apple as an additional snack for the day (Approx. 87 calories).
- Breakfast: Dark Chocolate Quinoa Breakfast Bowl
Tip: Cook the quinoa in advance and store it in the fridge for quick assembly in the morning. Add the dark chocolate just before serving to prevent melting.
Some dishes repeat from earlier in the week—refer back to Day 4 for tips on Creamy Zucchini Pasta and Day 2 for tips on 3 Ingredient Peanut Butter Oatmeal Balls and Tuscan Herb Pork Tenderloin with White Beans.
Below is a quick overview of the recipes that are repeated during this 7-day Gluten and Dairy Free Meal Plan:
| Recipes | Number of servings to prepare | Day and meal planned |
| Breakfast Bowls | 2 servings | Day 1 and 3 Breakfast |
| Teriyaki Chicken Bowl | 2 servings | Day 1 and 5 Lunch |
| Tuna Salad Wraps | 2 servings | Day 1 and 5 Snack |
| Sesame Tofu With Broccoli | 2 servings | Day 1 and 5 Dinner |
| Oatmeal Chocolate Chip Banana Pancakes | 2 servings | Day 2 and 5 Breakfast |
| Best Buddha Bowl | 2 servings | Day 2 and 6 Lunch |
| Hummus & Vegetable Stick Snack Jars | 2 servings | Day 2 and 5 Snack |
| 3 Ingredient Peanut Butter Oatmeal Balls | 2 servings | Day 2 and 7 Snack |
| Tuscan Herb Pork Tenderloin with White Beans | 2 servings | Day 2 and 7 Dinner |
| Easy Air Fryer Crunchy Chickpeas | 2 servings | Day 3 and 6 Snack |
| Beef and Broccoli Recipe | 2 servings | Day 2 and 6 Dinner |
| Arugula Breakfast Salad with Toasted Pistachio, Radish & Soft Eggs | 2 servings | Day 4 and 6 Breakfast |
| Creamy Zucchini Pasta | 2 servings | Day 4 and 7 Lunch |
Useful Tips and Tricks for the Meal Plan:
To make your gluten and dairy-free meal prep easier and more enjoyable, try these handy tips:
- Cook in batches: Meals like Breakfast Bowls, Teriyaki Chicken Bowl, and Beef and Broccoli can be prepped in advance and stored for quick assembly.
- Freeze snacks: Items like 3 Ingredient Peanut Butter Oatmeal Balls or Oatmeal Chocolate Chip Banana Pancakes freeze well—just grab and go when needed!
- Prepare sauces ahead: For meals like Best Buddha Bowl or Tuscan Herb Pork Tenderloin with White Beans, make the sauces in advance and store them separately to keep everything fresh.
- Store ingredients separately: Keep fresh veggies and cooked proteins in separate containers to maintain texture and flavor throughout the week.
This way, you’ll have delicious, ready-to-go meals without the hassle!
What is a Gluten-Free and Dairy-Free Diet?
A gluten-free and dairy-free diet eliminates all gluten-containing grains and dairy products. Gluten is a protein found in wheat, barley, rye, and their derivatives, while dairy includes milk and products made from milk, such as cheese, butter, and yogurt.
People who are intolerant to gluten (celiac disease) or dairy (lactose intolerance) or those looking to reduce inflammation or improve digestion often choose this diet. By focusing on plant-based foods, lean proteins, and gluten-free grains, you can still enjoy a wide variety of meals without gluten or dairy.
Benefits of a Gluten & Dairy-Free Diet
Following a gluten and dairy-free diet can offer a variety of health benefits:
- Improved Digestion: Eliminating gluten and dairy may help reduce bloating, gas, and discomfort, especially for those with intolerances.
- Clearer Skin: Many people find that cutting out dairy may help improve skin conditions like acne.
- Increased Energy: Reducing processed foods and focusing on whole, nutrient-rich ingredients can boost energy levels.
- Reduced Inflammation: Gluten and dairy can trigger inflammation in some people, so removing these from your diet may reduce joint pain and other symptoms of chronic inflammation.
Here’s a quick guide to what you can enjoy and what to avoid on a gluten & dairy-free diet:
| Foods to Eat on a Gluten & Dairy-Free Diet | Foods to Avoid |
|---|---|
| Fruits and Vegetables: All fresh fruits and veggies are naturally gluten and dairy-free. | Gluten-Containing Grains: Wheat, barley, rye, spelt, and any foods made with these grains. |
| Gluten-Free Grains: Quinoa, rice, millet, buckwheat, and gluten-free oats. | Dairy Products: Milk, cheese, yogurt, butter, and any products derived from cow’s milk. |
| Lean Proteins: Chicken, turkey, fish, tofu, tempeh, and legumes. | Processed Foods: Many processed foods contain hidden gluten or dairy, so always check labels. |
| Dairy Substitutes: Almond milk, coconut milk, and other plant-based alternatives. | Condiments: Be mindful of soy sauce, dressings, and sauces that may contain gluten or dairy. |
| Healthy Fats: Avocados, olive oil, nuts, and seeds. |
Before You Go Dairy-Free & Gluten-Free…
You have the option to first consult with a healthcare professional, especially if you have any underlying medical conditions. While these diets can provide benefits for some, they may not be suitable for everyone. If you’re adapting a gluten-free dairy-free diet or meal plan, you need to consider:
- Nutrient deficiencies: Removing dairy and gluten may lead to gaps in important nutrients like calcium, vitamin D, and B-vitamins, which a dietitian can help address.
- Chronic conditions such as diabetes, heart disease, or autoimmune disorders: Your diet may need to be tailored to your specific health needs.
Always seek professional advice to ensure your dietary changes support your overall health and wellness.
FAQs on Gluten-free and Dairy-free diet
Yes, you can get calcium from fortified plant-based milks, leafy greens, and seeds like chia or sesame. However, if you have specific medical conditions or dietary restrictions, it is recommended that you consult with a dietitian or healthcare professional.
Absolutely! Grains like quinoa, buckwheat, and gluten-free oats are packed with fiber and essential nutrients.
Not at all! Many grocery stores carry a wide range of gluten-free grains, plant-based dairy alternatives, and even pre-made meals that suit this diet.
