Healthy Dairy Free, Gluten-Free Meal Plan Recipes, Cotter Crunch

dairy free diet plan

Dairy Free, Gluten-Free Meal Plan Recipes. Should You Try Eating Dairy Free?

This dairy-free, gluten-free meal plan has recipes and ideas that will provide nourishment and ease for you and/or your family. Many people suffer from food allergies or sensitivities these days. Creating a meal plan to accommodate those needs doesn’t have to be complicated. It can be easy and affordable!

It’s a gluten-free meal plan day! Hello FRIDAY! Yes, the time has come to get your weekend meal prep checklist out. Do you have one? Confession, I don’t, but I don’t like to get ideas and then make a semi plan of action. Ya know?

Anyway, let’s discuss this month’s gluten-free meal plan. I might get a little nerdy. Just sayin..

Dairy-Free and Gluten-Free Meal Plan

This gluten-free meal plan is also dairy free, and here’s why.

You see, when someone feels the need to try out a gluten free diet, whether it be because of a sensitivity or autoimmune disease protocol, there is usually another “culprit” to go along with it. What do I mean by this? I mean if you are unable to digest or tolerate gluten, then you might also be sensitive to dairy, soy, nuts, eggs, or yeast. These are some of the common food allergies and intolerances we have around today.

I know what you are thinking. “What? I am confused. Am I intolerant to ALL those foods as well?” My answer –> maybe, maybe not.

What’s the difference between a food ALLERGY and food INTOLERANCE?

Food sensitivities or intolerances involve a different set of immune system antibodies, called IgG antibodies. Symptoms are less intense and typically do not appear immediately, but rather within 12–48 hours, after eating.

What are the symptoms of food intolerance?

To name a few, symptoms of food intolerance or sensitivity may include:

  • a headache
  • sinus congestion
  • heartburn
  • digestive issues
  • anxiety

If your immune system and gut lining are poor or you have SIBO (small intestinal bacteria overgrowth) or leaky gut, you may need to start testing which foods are giving you problems. At least until your gut is HEALED or your body seems to react fine with it. This is where the trial and error comes into play.

I do not recommend eliminating ALL common food sensitives at once; that’s my personal opinion. Because if you do, then once you start adding foods back into your diet, it can be difficult to tell which food really caused the intolerance in the first place.

TIP: Try taking out one or two foods at a time, then adding them back after a couple of weeks. Take notes on how you feel each day, what you’re eating, and so on.

Gluten and dairy are BIG food sensitivities/allergies. Research has found that many who cannot digest the protein in gluten (specifically celiacs) also have difficulties digesting lactose/casein (source). But then again, it just depends on the person , their gut health, their ethnicity, etc. So many factors here ya’ll!

For instance, when I first started a gluten free diet (in 2008), I also went off dairy for 9 months. After I knew my gut health was in better shape, I started adding in more low lactose hard cheeses, creams, or cultured dairy (like yogurt kefir). I found I was able to tolerate them just fine. Wine and cheese, please! Haha.

That being said, if I (we) don’t take care of that gut health, stress too much (physically and mentally), or don’t really nourish our bodies, then that same relapse of a good sensitivity could happen.

Which is why I think having a Dairy-Free and Gluten-Free meal plan comes in handy.

Does that make sense?

Bottom line; YOU have to figure out what works for you. Focus on REAL food, less stress, nourishment, and movement. You’ll figure out what foods make you thrive and which don’t.

Okay, let’s begin.

If you’d like all the recipes printed out for you, just click on this PDF.

Dairy-Free and Gluten-Free Meal Plan


Hope you found this month’s dairy-free, gluten-free meal plan and recipe ideas helpful!

Please let me know if you have any questions. Everyone’s bodies work differently, so take that in mind. All in all, you can’t go wrong with REAL FOOD!

Dairy-Free Gluten-Free Meal Plan GROCERY LIST:

  • frozen fruit and vegetables (grapes, cherries, edamame beans)
  • onion/leeks/carrots/tomatoes/bell peppers/tomatoes/
  • mango/lemon/lime /bananas
  • avocado
  • sweet potato
  • greens and collard wraps for salads and fixins
  • garlic/basil/fresh cilantro/parsley
  • pine nuts
  • canned green chiles
  • turmeric/red pepper, dried oregano
  • Matcha Powder
  • Peanut flour
  • gluten free oats
  • Sprouted Corn tortillas (optional for tacos)
  • jasmine or Basmati rice
  • vegan dark chocolate
  • Sprouted pea protein or rice protein
  • eggs
  • Roasted chicken or organic chicken breast
  • wild caught shrimp
  • Organic Pork Chops


  • Quinoa
  • Coconut flakes or shredded (unsweetened)
  • canned sweet potato/pumpkin/or squash
  • Chia seed
  • honey or maple syrup (you can use xylitol syrup if you are wanting no sugar)
  • coconut milk/cream
  • Olive Oil/Coconut Oil (cold pressed)
  • Rice Vinegar and or Apple Cider Vinegar
  • canned organic tomatoes
  • Spices/dried herbs
  • Sea salt/Pepper
  • Coconut Flour/Almond Meal

Please see my SHOP page for MANY of my favorite pantry staples and other kitchen tools to use.

Have you tried an elimination diet before? Are you dairy free? Chime in!

Food for thought –> I love this Article Written by Chris Kresser. He discuses whether dairy products are health-promoting or disease-causing. A great read!

*There are a few affiliate links within this post to help support Cotter Crunch site. Thanks so much!

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