Gluten FreeDairy Free
Make your meal planning and grocery shopping easier with our fourth gluten free dairy free 1 week meal plan! Our allergy friendly meal plan is family friendly and comes with a printable menu and shopping list.
Hey friends! We’ve been busy behind the scenes putting together another gluten free dairy free meal plan for you and I just put the finishing touches on the printable shopping list and menu, and I can’t wait to share it with everyone.
This is our fourth allergy friendly meal plan for our website! So combined with our three other menus, there is an entire month of dairy free and gluten free meal plans to make your cooking and grocery shopping easier.
Our meal plan includes recipes for breakfast, lunch, dinner, and snacks, and every recipe is gluten free and dairy free. Not only that, all the recipes here are also soy free and peanut free as well, with lots of egg free options.
Family-friendly meals and recipes
The majority of the recipes in our allergy friendly meal plan cater to families and most recipes can serve more than two people. There are only a few recipes in here that are single serving, and they are pretty easy to adjust to feed more. All of the dinner recipes we’ve included here will feed 4 or more people.
Each recipe card on our site also has a servings slider to adjust the number of servings and change the ingredients to make it easy to adapt recipes for more or fewer people. So if you don’t want to make recipes for 4 or more, you can easily adjust each recipe.
Just note that the shopping list is created for the recipes as written, so if you make adjustments to the number of servings, you’ll need to change ingredients in the shopping list by hand.
Personalizing our meal plan
Feel free to personalize these meals to your preferences and food allergies, making swaps if needed, moving meals around, and mixing and matching with our other meal plans. Also for the recipes that might be labeled vegan, you can also add any protein of your choice, such as adding chicken to the ranch pasta salad.
Please be aware that the printable shopping list below only includes the ingredients required for the recipes and does not include any extra items that may appear in the menu, such as fruit with waffles for breakfast, or vegetables sides with dinner recipes.
To accommodate for this, I included extra spaces in the shopping list for people to write in their own shopping list items to fill in any “gaps” you may find in the meal plan.
Want a printable menu and shopping list for this meal plan? Sign up for Grow and our weekly email newsletter (or sign into an existing Grow account) and get the free printable PDF menu and shopping list!
Keep scrolling for the links to the recipes!
Meal plan 4 menu + listDownload
Check out our other allergy friendly meal plans:
- Gluten Free Dairy Free Meal Plan #1
- Allergy Friendly Meal Plan #2
- GF DF Meal plan #3
7-day gluten free and dairy free meal plan #4
Here are the recipes for our 1 week gluten free and dairy free meal plan. Click on each image or recipe button to get the full recipe you can print or follow on your phone or tablet.
If you like cooking with your tablet vs printing out recipes, you can bookmark this page to get back to it easily!
Day 1
- Breakfast: Gluten Free Waffles + fruit
- Lunch: Spicy Smoked Salmon Poke
- Dinner: Instant Pot Green Chili Chicken Tacos
- Snack: Gluten Free Graham Crackers
Gluten Free Waffles (Dairy Free and Egg Free)
Homemade waffles are the perfect weekend breakfast or brunch treat! Our waffles are gluten free, dairy free, and egg free, and delicious. Crispy on the outside and soft on the inside, these are perfect with dairy free butter and maple syrup.
Spicy Smoked Salmon Poke (Soy Free)
Our delicious spicy smoked salmon poke is a bit like a salmon sashimi salad but made with cold smoked salmon! This recipe is soy free and gluten free, is quick to make, and is perfect for lunches or appetizers.
EASY Instant Pot Green Chili Shredded Chicken
Our Instant Pot Green Chili Shredded Chicken is one of the easiest meals you can make! This flavorful shredded chicken is delicious on tacos, burritos, lettuce wraps, taco bowls, and more. Our recipe is also gluten free, paleo, and low carb as well.
Gluten Free Graham Crackers (Vegan)
If you’re having a difficult time finding graham crackers that fit your allergies, make some of your own at home! These crispy and delicious gluten free and vegan graham crackers are perfect for lunch box snacks, s’mores, recipes, and more.
Day 2
- Breakfast: Paleo Breakfast Skillet (eggs optional)
- Lunch: Broccoli cheese soup + allergy friendly crackers
- Dinner: Asian Style Pork Meatballs + Sesame Orange Quinoa + veggies of choice
- Snack: Gluten Free Chocolate Zucchini Bars
Paleo Breakfast Skillet (Dairy Free)
Get ready for your day with this delicious and easy to make paleo breakfast skillet! It’s loaded with veggies, complex carbs, and protein. This is made completely egg free as well, but you can serve this with an egg on top for extra protein and healthy fats!
Dairy Free Broccoli Cheese Soup (Gluten Free)
We made one of our favorite soups allergy friendly! Our dairy free Broccoli Cheese Soup is also gluten free and soy free and has an easy vegan option. This soup tastes amazing with chopped bacon added to it as well!
Asian Style Pork Meatballs (Soy Free)
These Asian style pork meatballs are a delicious and allergy friendly main dish that are great for weeknights since they don’t take too long to make! Our recipe is soy free, gluten free, and peanut free.
Gluten Free Sesame Orange Instant Pot Quinoa (Vegan)
Sesame Orange Instant Pot Quinoa is so easy to cook! It’s a great side dish for Asian recipes, and it’s gluten free, nut free, and vegan.
Gluten Free Chocolate Zucchini Bars (Dairy Free)
These moist gluten free Chocolate Zucchini Bars are perfect for lunch box snacks and they are a fun way to use late summer zucchini. Our zucchini bars have delicious warm spices like cloves, and are made with whole grains, are naturally sweetened, and are top 8 free.
Day 3
- Breakfast: Blueberry Cinnamon Bun Smoothie Bowl + protein powder (if needed)
- Lunch: Chickpea Miso Mushrooms over gluten free ramen noodles (add rotisserie chicken for added protein if desired)
- Dinner: Dairy Free Tater Tot Casserole
- Snack: Dragon Fruit Dole Whip
Blueberry Cinnamon Bun Smoothie Bowl (Gluten Free)
Enjoy the health benefits of wild blueberries in this delicious and colorful Blueberry Cinnamon Bun Smoothie Bowl! It’s gluten free and vegan.
Chickpea Miso Oyster and Shiitake Mushrooms
Our recipe for sauteed oyster and shiitake mushrooms with chickpea miso sauce is soy free and packed with flavor! This is delicious as a side or served by itself with noodles or on a grain bowl. These miso mushrooms are also gluten free and vegan.
Dairy Free Tater Tot Casserole (Gluten Free)
We revamped a family favorite and made it allergy friendly! Our Dairy Free Tater Tot Casserole is creamy, cheesy, and delicious, plus it has lots of veggies and doesn’t call for condensed soup! It’s a great comfort food recipe that has quickly become a favorite meal in our home.
Dragon Fruit Dole Whip (Dairy Free)
Cool off this summer with our super easy Dragon Fruit Dole Whip! This colorful frozen treat is dairy free and paleo, and naturally colored and sweetened. You can even make this sorbet/nice cream into popsicles as well!
Day 4
- Breakfast: Gluten Free California Breakfast Bagel
- Lunch: Easy Sesame Noodle and Shrimp + vegetables
- Dinner: Easy Sheet Pan Sausage and Veggies
- Snack: French Onion Dip + veggies
Gluten Free California Breakfast Bagel
Make a super quick weekday breakfast with this gluten free California breakfast bagel! This is our allergy friendly remake of the Southern Grounds California Bagel and our version is gluten free and egg free, and comes together in 10 minutes or less.
Easy Sesame Noodles and Shrimp (Soy Free)
Our delicious Sesame Noodles and Shrimp is ready in 30 minutes and is soy and peanut free. This has an easy gluten free option and can fit other allergens as well. Skip the take-out and make an easy and allergy friendly dinner at home!
Easy Sheet Pan Sausage and Veggies (Gluten Free)
If you’re looking for a simple but healthy dinner recipe, make our easy sheet pan sausage and veggies! Our recipe is gluten free and dairy free, and comes together in 30 minutes or less.
Easy Dairy Free French Onion Dip (Gluten Free)
Make this easy gluten free and dairy free french onion dip for your next party or gathering! This recipe comes together quickly (no cooking onions) and is made without cashews. This is so creamy and delicious served with your favorite chips and veggies.
Day 5
- Breakfast: Chipotle Candied Bacon + eggs + fruit
- Lunch: Gluten Free Zesty Ranch Pasta Salad
- Dinner: Gluten Free Instant Pot Pumpkin Chili
- Snack: Gluten Free German Chocolate Energy Bites
Easy Chipotle Candied Bacon
If you’re a fan of sweet and salty flavors, you’ll love our chipotle candied bacon! This delicious breakfast recipe is easy to make in big batches so you can make this for a crowd. It’s dairy free and gluten free, and we included a paleo option as well.
Gluten Free Zesty Ranch Pasta Salad
Our Gluten Free Zesty Ranch Pasta Salad is allergy friendly and makes a fantastic side dish or main dish. Bring this salad to your potlucks and BBQs, it’s so creamy and flavorful, no one will know it’s gluten free!
Gluten Free Instant Pot Pumpkin Chili (Bean Free)
Chilly evenings call for a hot and filling bowl of chili! Our Instant Pot Pumpkin Chili is easy to make, gluten free, dairy free, and healthy. It’s also lower in acid than most chili recipes and has no beans so it’s perfect for sensitive tummies.
Gluten Free German Chocolate Energy Bites (Dairy Free)
Our German Chocolate Energy Bites make a super quick snack that’s perfect for packing for lunches or travel. These energy bites combine the best parts of a German chocolate cake into a quick snack, and they’re top 8 free!
Day 6
- Breakfast: Gluten Free Chocolate Chip Pumpkin Muffins
- Lunch: Creamy Tomato Soup
- Dinner: Dairy Free Sausage Alfredo Pasta
- Snack Mocha Protein Balls
Gluten Free Chocolate Chip Pumpkin Muffins (Vegan)
Bake up some moist gluten free and dairy free chocolate chip pumpkin muffins for cozy fall weekends! Our muffins have a delicious streusel topping and are also egg free and peanut free.
Dairy Free Creamy Tomato Soup (Paleo)
If you can’t have most canned tomato soups due to food allergies, make some of our fast and easy creamy tomato soup! This is so simple to make and it’s dairy free, gluten free, paleo, and can easily be made vegan as well.
Dairy Free Sausage Alfredo Pasta (Gluten Free)
Our delicious mushroom and sausage alfredo pasta is a great dinner for weeknights since it comes together in under 40 minutes, even less if you make the alfredo sauce ahead! Our recipe is dairy free, gluten free, and made without cashews.
Dairy Free Mocha Protein Balls (Gluten Free)
Our allergy friendly Mocha Protein Balls are a delicious way to add protein to your daily snacks! These protein bites are dairy free, gluten free, and nut free as well, so they’re safe for school and perfect for lunchboxes at work, too.
Day 7
- Breakfast: Gluten Free Chocolate Waffles
- Lunch: Easy Shrimp Ceviche
- Dinner: Slow Cooker Creamy Chicken Chili & roasted asparagus (or your favorite veggies)
- Snack (or side for the chicken chili): Jalapeño Garlic Cheese Bread
Gluten Free Chocolate Waffles (Dairy Free)
Take your breakfast up a notch with this recipe for Gluten Free Chocolate Waffles and Strawberry Sauce! This recipe is gluten free, dairy free, egg free, nut free, vegan, and can also be made sugar free as well. The strawberry sauce is paleo, too!
Easy Shrimp Ceviche (Paleo)
This Easy Shrimp Ceviche captures the fresh flavors of Mexico in a quick, easy, and healthy salad that is delicious! This ceviche is also naturally paleo and nut-free.
Slow Cooker Creamy Chicken Chili (Gluten and Bean Free)
This Slow Cooker Creamy Chicken Chili is so easy to make: toss together, slow cook for 5-6 hours, and you’re set! Plus, this recipe is tummy friendly with no beans, dairy, or gluten.
Gluten Free Jalapeño Garlic Cheese Bread (Dairy Free)
Our jalapeño cheese garlic bread is perfect for big game appetizers, after school snacks, or as a side for your favorite pasta dish. This recipe is completely dairy free and gluten free, and is easy to make in under 15 minutes. It will quickly become a family favorite!
Sarah Jane Parker
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
