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!
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!
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.
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.
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 Grow below and get our downloadable and printable menu page and grocery shopping list to to go with this meal plan!
Check out all of our other meal plans:
- 7-Day Gluten Free Dairy Free Meal Plan #1 (this plan)
- GF DF 7-Day Meal Plan #2
- 1 week GF DF Meal Plan #3
- Allergy Friendly Meal Plan #4
If you prefer to have an ad-free experience and get all your recipes in one place, we just added a paid option for this meal plan! Get all the recipes in an ebook file with the menu and shopping list for $19 (available on both Etsy and PayHip).
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Gluten Free Dairy Free 7-Day Meal Plan
Here's your 7-day gluten free and dairy free meal plan! You can customize this plan to fit your food preferences and allergy needs as well.
I've added fruits and veggies to this plan in addition to what's included in some of the recipes, but feel free to add as many fruits and veggies on top of this plan as you'd like!
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
Gluten Free Garlic Herb Crackers (Dairy Free)
Homemade crackers are great for healthier appetizers and snacks! Our Gluten Free Garlic Herb Crackers are whole grain, dairy free, and peanut free too
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!
Fudgy Brownie Protein Bites (Paleo)
Add more protein to your snack with these yummy Fudgy Brownie Protein Bites! They are gluten free, dairy free, peanut free, and paleo
Day 2:
Breakfast: Scrambled Egg Cups + fruit
Lunch: Thai Cucumber Chicken Salad
Dinner: Slow Cooker Beef Barbacoa 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.
Thai Cucumber Chicken Salad (Grain Free)
Break out of lunchtime boredom with this easy and healthy Thai Cucumber Chicken Salad! This is gluten free, grain free, and free of peanuts and soy
Slow Cooker Smoky Beef Barbacoa (Gluten Free)
Save time on weeknight dinners with this delicious Slow Cooker Smoky Beef Barbacoa. It’s gluten free and you can serve it over rice or make tacos!
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
Classic Greek Salad (Dairy Free & Low Carb)
Save some time during weeknight dinners by batch cooking chicken breast and making this grain free and dairy free Greek Chicken Salad
30-Minute Dinner: Easy Sausage and Vegetable Sauté
Looking for a quick and healthy meal? Make this easy Sausage and Vegetable Sauté in a pinch. Gluten and dairy free, this is the perfect dinner for people with food allergies!
Fun Shape Fruit Kabobs
Here’s a creative way to serve fruit: Fun Shape Fruit Kabobs! Serve with your favorite fruit dip or yogurt for snacks or party appetizers.
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)!
Gluten Free Grilled Gouda Sandwich (Dairy Free)
You can make just about anything on a grill, including this incredible Dairy Free and Gluten Free Grilled Gouda Sandwich! It’s easy to cook sandwiches on the grill, we’ll show you how.
Sheet Pan Barbecue Chicken with Potatoes (Grain Free)
Looking for a healthy and easy weeknight dinner or weekend meal prep recipe? Make this delicious Sheet Pan Barbecue Chicken with Potatoes and Asparagus for a complete meal ready in under 40 minutes.
No Bake Chocolate Chip Oat Bars (Gluten Free and Vegan)
Craving something sweet but still healthier than cookies or candy? Make some of these No-Bake Chocolate Chip Oat Bars that are perfect for summer (no oven needed!), and they’re gluten free, vegan, and peanut free.
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.
Lemon Basil Chicken Salad (Low Carb)
Tired of the same chicken salad recipes? Our Lemon Basil Chicken Salad has bright flavors of lemon zest and fresh basil and tastes so good on cucumber slices or crackers. Our chicken salad recipe is also dairy free, soy free, and egg 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.
Fresh Sea Bass Ceviche (Grain Free)
Skip the cooking this summer with this fresh and delicious Sea Bass Ceviche recipe! It’s allergy friendly, grain free, and low carb.
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
Gluten Free Zucchini Muffins (Vegan and Nut Free)
Kick off your breakfast with these delicious Gluten Free Zucchini Muffins! These great muffins are also vegan, nut free, whole grain, and naturally sweetened with pure maple syrup and stevia.
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!
Grilled Chicken Tacos with Cilantro Crema (Dairy Free)
These Grilled Chicken Tacos with Cilantro Crema make a quick, healthy, and allergy-friendly weeknight meal if you use leftover grilled chicken! These are gluten free, dairy free, and nut free, simple, and AMAZING!
Easy Dairy Free Strawberry Yogurt Parfait (Gluten Free)
Looking for an easy breakfast idea for busy mornings or as an after-school snack? Try this allergy-friendly Strawberry Yogurt Parfait! It’s gluten free, dairy free, and peanut free.
Day 7:
Breakfast: Blackberry Kiwi Fruit Salad + breakfast sausage + GF toast
Lunch: Easy Avocado Chicken Salad
Dinner: Sun Dried Tomato Mac & Cheese (add chicken or beef if you'd like more protein)
Snack: Peppermint Chocolate Chip Nice Cream
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.
Sun Dried Tomato Dairy-Free Mac and Cheese
Allergy friendly comfort food at its best! This vegan Sun Dried Tomato Dairy-Free Mac and Cheese comes together in under 30 minutes and is DELICIOUS.
Peppermint Chocolate Chip Nice Cream
This Peppermint Chocolate Chip Nice cream is sweet and creamy with a hint of peppermint and lots of chocolate pieces. Perfect for a cool homemade frozen treat anytime, plus it's dairy free and allergy friendly!
If you prefer to make your own meal plans and menus, check out our meal planning pages on Etsy!
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist
I’m filling the form to be able to download your pdf plans but it keeps on coming up with an error.
I’ve recently been diagnosed with coeliac disease and your meal plans are just what I need to get started.
Please can you email your plans to me.
Hi Karen! I can email you the menu and shopping list, I’ll double check what’s going on with the pdf.
Are there grocery lists available to go along with your meal plans? Thanks!
Hi Kirsten, I don’t have any grocery lists made for these yet, but that’s a great idea and something I can work on adding!
I am so happy that I found this meal plan. My Fiancé has food allergies so substituting in my own recipes is already hard enough… This page saved our dinner table! Thank you to whoever worked on this <3
You’re welcome Shea! I’m so glad you found this helpful 🙂