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.
Want some meal planning help? We have printable meal planners on our Etsy page!
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.
If you want a printable menu and grocery shopping list to hang on your fridge for this meal plan, join our email list below to get the printable menu!
Scroll down past this menu image for the links to all the recipes!
Check out all of our other meal plans (we’ll be adding more to this list each month!):
- 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
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
Breakfast: GF Buckwheat Pancakes + fruit
Lunch: Gluten Free Pasta Salad
Dinner: Cajun Pork Spinach Salad
Snacks: Copycat Disney Pineapple Dole Whip
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
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
Breakfast: Hearty Egg Muffin Cups + fruit
Lunch: Coconut Chickpea Curry
Dinner: Crispy Skillet Salmon + Vegan Lemon Risotto + salad
Snacks: Coffee Chocolate Chip Protein Bites
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
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
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