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Gluten Free Dairy Free 1 Week Meal Plan #3

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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.

photo collage of recipes included in gluten free dairy free meal plan

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.

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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 Grow and our weekly email newsletter (or sign into an existing Grow account) and get the free printable PDF menu and shopping list!

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!

Gluten Free Dairy Free Meal Plan #3

Here’s your third gluten free and dairy free meal plan! This plan is 7 days, with a bonus 8th day (yay!) to make meal planning a bit easier for you.

We’ve included recipes from some of our favorite bloggers in this meal plan, we hope you find some other great bloggers to follow!

Day 1:

Breakfast: Healthy Breakfast Bars

Lunch: Gluten Free Sesame Noodles (add protein if you like)

Dinner: Almond Chicken + Vegan Potato Salad

Snack: Salted Caramel Chia Oat Bites

Day 2:

Breakfast: Banana Sunflower Seed Granola + bacon + fruit

Lunch: Salmon Nicoise Salad

Dinner: Egg Roll in a Bowl

Snack: Dairy Free PB&J Smoothie

Day 3:

Breakfast: Sweet Potato Sausage Hash

Lunch: Easy Shrimp Ceviche

Dinner: Coconut Tomato Curry with Brown Rice (or cauliflower rice)

Snack: Spiced Lemon Roasted Chickpeas

Day 4:

Breakfast: Low Carb Baked Avocado Eggs

Lunch: White Bean Tuna Salad with Artichoke Hearts

Dinner: GF and DF Slow Cooker Butter Chicken

Snack: Pizza Hummus + veggies

Day 5:

Breakfast: Paleo Overnight Oats

Lunch: Vegan Chicken Salad on GF bread

Dinner: Beef Bulgogi +rice + veggies

Snack: Keto Sugar Cookies

Day 6:

Breakfast: Vegan GF Blueberry Muffins + eggs + fruit

Lunch: Creamy Vegan Mushroom Soup (add protein if you like)

Dinner: Shrimp and Sausage Sheetpan Dinner

Snack: Orange Poppyseed Protein Bites

Day 7:

Breakfast: Eggs in Purgatory + GF whole grain toast

Lunch: Buffalo Chicken Tenders + veggies

Dinner: Air Fyer Chicken Drumsticks + Gluten Free Tabouli

Snack: Double Chocolate Banana Bread

Bonus Day 8: 

Breakfast: Fruit and Quinoa Breakfast Bowl

Lunch: Curried Cauliflower Soup

Dinner: Ground Beef and Broccoli Stir Fry

Snack: Messy Nice Cream

Loved our meal plan? Pin this post for later!

image collage of recipes included in dairy free meal plan

10 thoughts on “Gluten Free Dairy Free 1 Week Meal Plan #3”

  1. I have made a couple of these and they are great! In the dinner plan it shows GF DF chicken pot pie for day 3 put then a different recipe is linked later. Also would love to find the dinner for day 2 as well!

  2. Any chance you have a shopping list to go with the meal plan? Your recipes look amazing, but I have a hard time over buying at the store and would love to know what exactly I need to follow this week long meal plan! Thanks so much!

    • Hi Erin! I don’t have shopping lists made up for these meal plans yet, but I plan on creating some soon since I’ve heard other people mention they would love to have them as well. I’m going to work on creating some shopping lists for these in the next week or 2 🙂


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