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Let us help you with your meal planning! We put together our third gluten free and dairy free meal plan for our readers. The recipes included in here are all gluten free, dairy free, and there are plenty of soy free, nut free, and low carb meals and snacks as well.
We’re back with another gluten free and dairy free meal plan for this month!
I had planned on posting this a bit earlier this month, but I decided to take the week off of blogging last week to unplug a bit and have more family time for our anniversary.
If you haven’t seen our previous meal plans, we’re setting these meal plans up for 1 week of family friendly recipes that are all gluten free and dairy free.
Most of the recipes we’ve featured are also soy free and many are nut free as well. And most of them are healthy (or healthy-ish) so you can still plan on eating healthy with these recipes.
A lot of these recipes are also low carb if you make some small adjustments (like using cauliflower rice instead of regular rice with curry), so if you’re watching your carbs, there are some good options here as well.
You can customize these meals: add as much fruits and veggies to each meal as you like, and for the recipes that are marked vegan you can add some protein to them as well if you want (like adding chicken to a salad).
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.
Want a printable menu and shopping list for this meal plan? Sign up for our weekly email newsletter below and get the free printable PDF of the menu to put on your fridge.
Most of the recipes are family friendly and made for more than 2 people. All of the dinner recipes are family sized, and while some of the other recipes are set for 1 person, they can be easily adjusted to accommodate more people.
We hope this helps you with your allergy friendly meal planning!
Check out our other meal plans, we’re planning on having 1 for each month so you’ll eventually have 12 weeks of meal plans available!
These are the BEST Healthy Breakfast Bars ever! I have eaten one every day for over a decade (seriously)! This easy recipe is made in one bowl in 30 minutes, and is loaded with fiber, protein & omega-3s to keep you full all morning long! Plus they’re gluten-free, dairy-free, refined sugar free and vegan!
This creamy vegan potato salad with cashew mayo will be your go-to potluck recipe! Light and crunchy, it’s perfect for healthy meal prep and easily customizable. Ready in 15 minutes, our flavorful and herby potato salad is easy to make while taking this classic dish to the next level. Enjoy at home with your family or bring to a picnic or party!
This almond chicken recipe is easy to make and perfect for someone looking to try something new.The almond crusted chicken outside is crunchy while the inside is nice and tender! And it’s perfect for any diet – Whole 30, Keto, paleo, and more!
Looking for a great meal prep breakfast recipe that’s lower in sugar and allergy friendly? Make this gluten free and vegan Banana Sunflower Seed Granola recipe on Sunday and have it for breakfast and snacks the rest of the week!
Want to enjoy a classic PB&J without the bread and sugar sweetened jams? This natural Dairy Free PB&J Smoothie from the Eat Dairy Free cookbook is gluten free, vegan, can be made nut-free, and is only sweetened with fruit. It’s perfect for breakfast or an after school treat, my kids loved this one!
Breakfast: Sweet Potato Sausage Hash
Lunch: Easy Shrimp Ceviche
Dinner: Coconut Tomato Curry with Brown Rice (or cauliflower rice)
Easy, paleo and Whole30 Sweet Potato Sausage Hash is made in one pan and ready in 25 minutes! Made with ground pork, sweet potato, apples, kale, and warming spices, it’s loaded with protein, carbs, and healthy fats. Perfect for a sweet and savory comforting breakfast and great for meal prep!
A simple curry with heart healthy protein that is full of flavor from its combination of spices, coconut milk, fire roasted tomatoes, and lime juice. Serve over brown rice to create an easy weeknight meal or a dish worthy of serving to guests.
Do you love pizza–and hummus? Then you are sure to love this Super Creamy Pizza Hummus. It’s not just the melding of two uber popular comfort foods, but it’s sesame-free and dairy-free, making it great for almost anyone on a special diet too!
Looking for something different at your keto table for dinner? Keto Beef Bulgogi is a classic Korean dish with tender steak marinated with mildly sweet, savory flavors. Pair with cauliflower rice and make this a perfect Korean inspired bowl! You'll be skipping ordering Korean take-out and dining at your low carb table instead!
If you’re cutting back on sugar or following a keto or low carb diet, you can still enjoy some gluten free and dairy free cookies! Our keto sugar cookies are not only sugar free and low carb, but they’re also grain free, egg free, dairy free, and vegan!
Breakfast: Vegan GF Blueberry Muffins + eggs + fruit
Lunch: Creamy Vegan Mushroom Soup (add protein if you like)
The BEST Vegan Blueberry Muffins: moist, light, fluffy, and packed full of sweet, juicy blueberries. They're fuss-free, easy to make and come together in one bowl! They're also gluten-free, refined sugar free and healthy enough for breakfast.
This Shrimp and Sausage Sheet Pan dinner is super simple and perfect for weeknight dinners. It’s made with chicken sausage, peppers, onion, celery and shrimp and potatoes to make it a complete one pan meal!
These Eggs in Purgatory are a quick and easy dish ideal for breakfast or brunch, but also for lunch or dinner. It’s a one-pan dish where eggs are poached in a simple tomato sauce. It’s ready in less than 30 minutes, it’s naturally gluten-free and it’s perfect to add to your Meal Plan or Batch Cooking.
This versatile salad is happy to fulfil many roles. Serve it as a delicious side dish, as an appetiser as part of a meze, or enjoy it as a light main meal. It is nutritious, full of flavour and will suit many people with specific dietary requirements as it is gluten-free, dairy-free and vegan.
If you want to shake up your breakfast a bit, here’s a fun recipe: this Fruit and Quinoa Breakfast Power Bowl makes an awesome start to your day! Filled with antioxidants, protein, fiber, and healthy fats, you’ll stay full longer so you can tackle your day
Keto Ground Beef and Broccoli Stir Fry is a delicious quick and easy low carb dinner you can make in less than 30 minutes from start to finish, all in a single pan. It is a great easy keto recipe that is 100% gluten-free, family-friendly, and super delicious!
This may not be the simplest nice cream recipe out there but definitely is a very interesting one because it comes with many different nutrients, flavors, and aromas. It’s creamy, it's healthy and low-carb, and ready in under 10 minutes.
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