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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!
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.
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!):
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
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!
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!
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.
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!
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.
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!
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!
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.
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.
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.
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.
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