Loved our last allergy friendly meal plan? We created our second meal plan! Our 7-day gluten free dairy free meal plan is mostly soy free and many of the recipes are nut free as well!
I hope everyone is staying safe and sane at home lately! Things have been so weird and out of the norm lately, but thankfully our weather is getting nice so we’re able to get outside for some sunshine and fresh air.
Since people loved our last meal plan so well, I decided to do another one and try to set up one for each month of the year to make allergy friendly meal planning a bit easier.
This plan is gluten free and dairy free, and most of the recipes are also soy free. You can customize this plan to fit your food preferences and other allergy needs as well.
There are some recipes in this meal plan that have nuts or eggs in them. You can do substitutions for most of them, but if you’d like a nut-free and mostly egg-free menu, check out our other 7-day meal plan (it’s also completely soy free 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!
We also had so many good responses to my request for recipes to include, so I included a bonus 8th day in this plan! We’ll have another 7-day plan coming your way next month as well, so stay tuned.
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 newsletter (or sign in to your existing Grow account) to access our printable menu and grocery shopping list!
Continue scrolling down past the sign-up for the links to all the recipes.
Once you sign up or sign in to Grow, this page will open in a new tab with access to the downloadable file.
Check out all of our other meal plans!:
- 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
May Gluten Free Dairy Free Meal Plan
May Gluten Free Dairy Free Meal Plan
Here's our gluten free dairy free meal plan for the upcoming month of May! We got a lot of recipe submissions for our meal plan, so we added an extra day to this meal plan, so there are 8 days of great allergy friendly recipes.
Feel free to change things around, substitute some of your favorite recipes in place of ones here, or create planned leftovers for lunches instead of making some of the lunch recipes to save some time.
Breakfast: Vegan Gluten Free Oat and Quinoa Waffles + fruit
Lunch: Vegan Cobb Salad with Poblano Ranch Dressing (add chicken if you want more protein)
Dinner: Instant Pot Korean Beef + gluten free noodles + Garlic Roasted Broccoli
Snacks: Dried Apple Slices
Vegan Gluten-Free Oat & Quinoa Waffles
Enjoy these fuss-free and tasty vegan gluten-free waffles made with oat and quinoa flour. They’re crunchy and golden on the outside and soft on the inside. Quinoa adds a wonderful nutty flavour and protein to help to keep you full during the busy work or school mornings. This recipe comes together quickly in a blender, too!
Vegan Cobb Salad with Ranch Dressing
This Vegan Cobb Salad recipe is packed with healthy greens, like kale, romaine lettuce, brussels sprouts and avocado! It’s tossed in a Vegan Poblano Ranch Dressing, which adds even more flavor to this superfood salad!
Instant Pot Korean Beef (Soy Free and Gluten Free)
Our easy to make Instant Pot Korean Beef is saucy, spicy, and a bit sweet. Perfect for dinner when you can’t get takeout! Our Korean Beef is dairy free, soy free, and gluten free, and can be made grain free as well.
Garlic Roasted Broccoli [Vegan, Keto, Paleo]
Garlic roasted broccoli is the best easy low carb, vegan and keto, paleo & whole 30 approved side there is. It comes out crispy and packed with flavor – all without a lot of work.
Dried Apple Slices
These healthy dried apple slices are really easy to make, and make a delicious, low calorie treat.
Breakfast: GF Buckwheat Pancakes + fruit
Lunch: Gluten Free Pasta Salad
Dinner: Cajun Pork Spinach Salad
Snacks: Copycat Disney Pineapple Dole Whip
Vegan Buckwheat Pancakes
Naturally gluten-free these light & fluffy Vegan Buckwheat Pancakes are perfect way to start your day. With added oats & gentle hint of cinnamon & banana they’re wholesome & really delicious. Choose your favourite toppings & enjoy!
Gluten Free Pasta Salad
This Gluten Free Pasta Salad is a beautiful array of complimentary flavors tossed with a savory Greek-style salad dressing that my whole family loves.
Cajun Pork Spinach Salad
Spicy cajun pork tenderloin paired with a refreshing spinach salad is an easy weeknight dinner! The warm pork tenderloin with baby spinach, avocado, black beans, red onion and cucumbers goes well with homemade apple cider vinegar vinaigrette dressing.
Copycat Disney Pineapple Dole Whip Recipe
One of the tastiest treats in Hawaii and at Disney Parks is Dole Whip. Here is an easy, copy cat pineapple Dole Whip recipe perfect for making as a family.
Best Paleo Blueberry Muffins (Easy No Almond Flour Recipe!)
Avoiding grains and dairy? Make these Paleo Blueberry Muffins for breakfast or snacks! These muffins are naturally sweetened and made without almond flour, and are completely dairy free as well.
15-minute arugula salad with lemon rosemary chickpeas
15-minute arugula salad recipe with crispy meyer lemon rosemary chickpeas! A bright, warm, vegan chickpea arugula salad that is super simple and loaded with flavor.
Gluten & Dairy Free Chicken Pot Pie
These individual gluten-free dairy-free chicken pot pies exude comfort food vibes yet are actually super healthy and guilt-free. You’ll never know that these chicken pot pies are packed with protein, loaded with nutrients and gut-healing bone broth. Perfect for cold days!
Garlic Roasted Rainbow Carrots (Paleo & Vegan)
Make these Garlic Roasted Rainbow Carrots as an easy and colorful side dish for holiday meals or weeknight dinners! This dish is also paleo, vegan, and nut free
Chocolate Orange Almond Bliss Balls
These delicious vegan and gluten free Chocolate Orange Almond Bliss Balls are delicious. They store well in the freezer or fridge and make a yummy snack.
Breakfast: Mini French Toast Casserole Cups + fruit
Lunch: Vegan Mexican Bowl (add chicken or tuna for more protein if you'd like)
Dinner: Instant Pot Meatloaf + Classic Ratatouille
Snacks: Tropical Chia Pudding
Mini French Toast Casserole Cups
French toast is a favorite breakfast treat for many people, but it’s not usually a very healthy option… until now! These mini French toast casserole cups are 21 Day Fix approved and only 1 WW Freestyle point per cup!
Vegan Mexican Bowl with Spicy Roasted Cauliflower
Cauliflower is one of those subtle ingredients that acts as a blank slate, letting the spices and seasonings you use really shine. Here, chili powder, cumin, and cayenne transform the humble vegetable into a centerpiece of this meal. Roasting the cauliflower for a short time at high heat allows the florets to get crispy and caramelized.
Instant Pot Meatloaf (Gluten-free Freezer Meal)
This Instant Pot Meatloaf recipe is not only quick and delicious, it is also an easy freezer meal to make ahead, and its even easier to cook because you can cook it right from frozen!
Classic French Ratatouille
A classic French ratatouille recipe that is vegan, gluten-free but has lots of flavour.
Tropical Chia Pudding
Tropical Chia Pudding is a perfect breakfast for a winter day. A taste of the tropics is a magical cure for the winter blues. If you can’t go there, at least you can have it for breakfast.
Breakfast: Gluten Free Apple Muffins + eggs or sausage + fruit
Lunch: Best Tuna Salad
Dinner: Cilantro Lime Chicken Thighs + Cilantro Lime Quinoa + veggies
Snacks: Cinnamon Sugar Crackers
Easy Gluten Free Apple Muffins
Easy Gluten Free Apple Muffins are perfectly spiced and simple to make! These gluten free muffins are great for breakfast or snack and should be part of your meal prep rotation.
BEST Tuna Salad Recipe
Tuna salad is a light and fresh comfort food classic. Made with a few simple ingredients such as canned tuna, mayonnaise, onion and celery, it’s the perfect combination of creamy and crispy. Serve this in a sandwich, wrap it in lettuce, or stuff it in avocado halves for a healthy, throw-together lunch.
Cilantro Lime Chicken Thighs
The most delicious and crispy baked cilantro lime chicken! You’ll only need a handful of ingredients to make this very tasty and flavorful meal.
Homemade Cinnamon Sugar Crackers (Gluten Free)
Mix up a whole grain sweet snack at home with these dairy free and gluten free Cinnamon Sugar Crackers – they’re vegan and nut free!
Breakfast: Hearty Egg Muffin Cups + fruit
Lunch: Coconut Chickpea Curry
Dinner: Crispy Skillet Salmon + Vegan Lemon Risotto + salad
Snacks: Coffee Chocolate Chip Protein Bites
Hearty Egg Muffin Cups - Whole 30 Breakfast
Egg muffin cups filled with sausage and zucchini making them a hearty and filling low carb and Whole 30 breakfast!
Coconut Chickpea Curry (30 Minutes, Vegan)
This coconut chickpea curry is the ultimate weeknight dinner. Delicious and packed with flavor, this comfort meal is made with easy pantry ingredients and comes together in less than 30 minutes.
Creamy Lemon Vegan Risotto
A rich and creamy vegan risotto with a burst of fresh lemon! This deliciously hearty lemon risotto is a classic Italian dish made vegan that you’ll want to add to your regular dinner rotation!
Crispy Skillet Salmon with Lemon Caper Dill Sauce
Crispy Skillet Salmon with Lemon Caper Dill Sauce is a fresh and flavorful dinner recipe that covers all the flavor bases! This easy meal takes less than 30 minutes to prepare.
Coffee Chocolate Chip Protein Bites (Gluten Free)
These Coffee Chocolate Chip Protein Bites only taste indulgent, but they are actually healthy! These bites are gluten free and dairy free with a nut-free option, and they have a bit of protein and coffee to power you through your day.
Breakfast: Carrot Cake Donuts (breakfast treat!)
Lunch: Jamaican Jerk Chicken Meal Prep Bowls
Dinner: Creamy Chicken Curry + rice (or cauliflower rice)
Snacks: Dairy Free Tzatziki + veggies
Gluten Free Carrot Cake Donuts (Vegan)
Our delicious and moist Gluten Free Carrot Cake donuts are top 8 allergen free, and so yummy topped with dairy free cream cheese glaze.
Jamaican Jerk Chicken and Quinoa (Meal Prep)
Prep healthy meals for the week ahead with this delicious Jamaican Jerk Chicken and Quinoa meal prep recipe! It’s dairy free, gluten free, and nut free.
Dairy Free Creamy Chicken Curry (with Paleo Option)
Make this easy Creamy Chicken Curry for a weeknight dinner ready in 30 minutes! Our curry recipe is a family favorite and it’s made in one pan, plus it’s dairy free, gluten free, and has a paleo and keto option.
Easy Dairy Free Tzatziki (Low Carb)
This creamy dairy free tzatziki is naturally gluten free and is perfect as a sauce or dip! This tzatziki recipe is also vegan, low carb, and easy to make
Bonus Day 8:
Breakfast: Sheet Pan Sweet Potato Hash with Baked Eggs
Lunch: Cilantro Lime Chicken Salad
Dinner: Balsamic Glazed Salmon with Strawberry Salsa
Snack: No Bake Chocolate Chip Cookie Bites
Sheet Pan Sweet Potato Hash with Baked Eggs & Romesco
An easy sheet pan sweet potato hash with baked eggs and a simple romesco sauce. Perfect for breakfast, brunch, or any morning you just want a tasty, hearty breakfast.
Cilantro Lime Chicken Salad (Paleo/Whole30)
Quick and easy Cilantro Lime Chicken Salad, this healthy chicken salad calls for only 5 ingredients and 5 minutes to make. Paleo, dairy free, and Whole30 compliant.
Balsamic Glazed Salmon with Strawberry Salsa
An easy balsamic glazed salmon with quick strawberry salsa – a perfect simple, healthy meal for busy weeknights!
No Bake Chocolate Chip Cookie Bites (Gluten Free and Vegan)
If you’re looking for an allergy-friendly and kid-friendly snack for school or road trips, these are perfect! These No-Bake Chocolate Chip Cookie Bites are just like cookies, but healthier (plus gluten free and vegan!).
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
2 thoughts on “1-Week Gluten Free Dairy Free Meal Plan #2”
Hi, I was wondering if you have the meal plan, grocery list, and recipes combined in one document that can be downloaded? It is a lot of work going from one document to the next and looking for every recipe. I know that would probably be an e-book once it is all combined, but something I would love as a reader of your blog.
Hi Vanessa! Since I don’t own many of the recipes included in this meal plan and they belong to other bloggers, I can’t write out these recipes in a document. I’d have to get permission from each recipe owner, charge a fee for the meal plan, and distribute a percentage of the sale to each blogger to compensate for loss of traffic and potential ad revenue from a link to their site in my post. Like all of our other roundup posts, we want to point people to the original recipe creator to give them credit and traffic to their recipe. I know it can be a little inconvenient to click through all the recipes, but this is a free meal plan, and since I am not the owner of some of the recipes here I can’t put those in a document or ebook. I want to make sure that every blogger represented here gets credit and traffic for their hard work 🙂 On meal plans that are 100% my own recipes, I could do that, but I’d have to charge a fee to have everything in one place since I’d also be missing out on some additional traffic (and ad revenue) by writing out all the recipes vs. just providing links. I can do that, but I haven’t yet since I wanted to keep this as a free resource.