A gluten-free and dairy-free diet removes all gluten/wheat and cow’s milk dairy containing products (casein) from the diet. Gluten is found in wheat, barley, rye, triticale, oats and spelt. Dairy (casein) is found in milk, cheese, cream, yoghurt, butter, kefir, ice-cream and chocolate. As casein is a protein found in dairy, this means that it will still be present in lactose-free (lactose being a sugar in dairy) varieties of dairy and as such, lactose-free dairy products will need to be avoided also. Most diets are based on key staples such as bread, milk, pastas, cheese, oats or yoghurt across all main meals, which can make removing these foods from the diet quite daunting. By swapping these key staples for high quality gluten-free and dairy-free alternatives, we can retain some normalcy with our new way of eating.
This meal plan has been designed with this in mind, to be completely gluten-free and dairy-free but full of delicious meals and snacks full of vibrant colour. From smoothies to avocado toast, and pasta to grilled kabobs, you do not have to miss out on some of your favourite meals which we have easily adapted to gluten-free and dairy-free eating.
One of the most important features of this meal plan is the nutrient content. Dairy is a rich source of calcium which can be difficult to replace with dairy-free foods. This meal plan contains key ingredients to ensure that you receive an average of 1,104mg calcium daily (which is well above the RDI for women between the ages of 19-50 years or men between the ages of 19-70), plus balanced meals and snacks to ensure that you feel satiated and energised each day.
Gluten-Free & Dairy-Free Meal Plan
- 7 day meal plan
- Recipes
- Shopping list