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1-Week Gluten Free Dairy Free Meal Plan #2

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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!

image collage of gluten free meals in a 7-day meal plan

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).

meal planning kit available in The Fit Cookie shop
Check out our meal planning kits in our shop!

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.

screenshot of printable menu for meal plan #2 with text overlay that says "sign up for free access".

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!:

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.

Day 1:

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

Day 2:

Breakfast: GF Buckwheat Pancakes + fruit

Lunch: Gluten Free Pasta Salad

Dinner: Cajun Pork Spinach Salad

Snacks: Copycat Disney Pineapple Dole Whip

Day 3:

Breakfast: Paleo Blueberry Muffins + fruit

Lunch: Arugula Salad and Lemon Rosemary Chickpeas (add chicken or tuna if you'd like more protein)

Dinner: GF DF Chicken Pot Pie + Garlic Roasted Carrots

Snacks: Chocolate Orange Almond Bliss Balls

Day 4: 

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

Day 5:

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

Day 6:

Breakfast: Hearty Egg Muffin Cups + fruit

Lunch: Coconut Chickpea Curry

Dinner: Crispy Skillet Salmon + Vegan Lemon Risotto + salad

Snacks: Coffee Chocolate Chip Protein Bites

Day 7:

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

photo collage of gluten free dairy free meals

2 thoughts on “1-Week Gluten Free Dairy Free Meal Plan #2”

  1. 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.
    Thanks!

    Reply
    • 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.

      Reply

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