Allergy Meal Plans

Unfortunately, our bodies do not always let us eat the good stuff we want to.  So here is a meal plan for those who have allergies or intolerances that give them specific dietary restrictions.  I have tried to add in extra sources of calcium rich foods so you will not be missing out without dairy.

We also have the meals as a PDF that you can print out to easily follow for the week.

Gluten-free and Dairy-free Meal Plan Week 1

PDF version

  Breakfast Lunch Dinner
Monday Breakfast Smoothie Bowl Brown Rice Sushi Balls Spicy Black Bean Stuffed Sweet Potatoes with Avocado-Lime Sauce
Tuesday Southwest Breakfast Scramble – sub butter for a little oil and skip the shredded cheese Kale Glow Bowl with Pumpkin Dressing Slow Cooker Moroccan Chickpea and Turkey Stew
Wednesday Gluten-free Pancakes with Fruit Topping Avocado Quesadillas – use corn tortillas Terah’s Delicious Lettuce Wraps
Thursday Blueberry Breakfast Salad Roasted Carrot, Turnip & Red Lentil Soup 15 Minute Brussels Sprout & Tempeh Stir-Fry
Friday Carrot Cake Overnight Oats – use GF oats and non-dairy milk Warm Potato Salad with Spinach and Chickpeas Spicy Fish Taco Bowls
Saturday Veggie Breakfast Bake Honey Walnut Power Salad – skip the bleu cheese and sub bulgur for quinoa or rice Zucchini Meatballs and Curry-Tomato Sauce over Polenta
Sunday Apple Nachos – try using dried fruit instead of chocolate chips Warm Lentil Salad with Sweet Potato and Olives Loaded Nachos with “Cheese” Sauce
Snacks Sun-dried Tomato Hummus with veggies, Banana Oatmeal Bars, Black-eyed Pea Dip with gluten-free crackers or chips, Smoky BBQ Kale Chips, Baked Cinnamon Apples
Dessert Healthy Chocolate CakeHealthy Banana ‘Ice Cream’ Cookie Sandwich

Gluten-free and Dairy-free Meal Plan Week 2

PDF version

  Breakfast Lunch Dinner
Monday Banana-Pecan Amaranth Porridge Grilled Vegetable Tacos Korean BBQ Tofu Bowls with Stir-fried Veggies and Quinoa
Tuesday A Mixed Bowl aka: a Seedy Breakfast Mediterranean Vegetable Spaghetti Enlightened Miso Power Bowl
Wednesday Veggie Quinoa Breakfast Bowl Mashed Chickpea Salad Balsamic Glazed Steak Rolls – double check that the broth is GF
Thursday Sunshine Smoothie Quinoa Veggie “Fried Rice” – use tamari or GF soy sauce One-Pot Creamy Spinach Lentils – sub non-dairy milk for half and half
Friday Breakfast Burrito Bake Shrimp and Avocado Salad with Miso Dressing Spanish Chickpeas and Rice Meal
Saturday Easy Overnight Buckwheat Parfait – use GF oats Beefless Stew Mediterranean Tuna Salad on lettuce
Sunday Skinny Omelette – skip the cheese Marinated White Bean Salad Jars Ginger Beef, Mushroom & Kale Stir-Fry
Snacks Date and Oat Bars, Banana Split Bites, Spicy Eggplant Caponata with chips, Kale Hummus Cucumber Bites
Dessert 7 Ingredient Vegan Cheesecakes, Raspberry Oatmeal Ice Cream Sandwiches

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