1 Month Gluten and Dairy Free Meal Plan (PDF)


Includes 4 weekly PDF meal plans with easy to follow healthy recipes, weekly grocery lists, and daily nutritional information.

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This meal plan is designed for anyone with food allergies or food intolerances to gluten or dairy. This also includes anyone with celiac disease, non-celiac gluten sensitivity, and/or lactose intolerance.

Despite cutting these food groups out, you can still expect to be eating delicious whole foods that are available at all grocery stores.

This meal plan includes:

Four 7 day meal plans

Each 7 day plan has delicious recipes for breakfast, lunch, dinner and 3 snack meals for each week.

Each meal plan will note how many servings you will get out of each recipe, and which days you are cooking/meal prepping and which days you are eating leftovers.

Gluten and dairy free grocery lists

Each 7 day plan also includes a weekly printable grocery shopping list that is broken down by the different categories of food – fruits, vegetables, nuts and seeds, whole grains, meats, healthy fats and oils, etc. This list will only call for exactly what you need to make your recipes. For example it won’t tell you to buy a whole bag of tomatoes when you only need 2. This means that you won’t overspend on groceries or waste any food.

Nutritional information

Each 1 week meal plan gives you a daily total of calories, macronutrients (protein, fat and carbohydrates – grams & percentages), fiber, cholesterol, sodium, vitamin A, vitamin C, calcium and iron.

Each individual recipe also comes with the same nutritional information breakdown.

Actual breakdown for this gluten and dairy free meal plan

On average, each day you will be getting:

  • Roughly 1850 calories
  • Roughly 50-60% of your calories from fat, 20-30% from carbohydrates, and 20% from protein. This amounts to roughly 100-120 g of fat, 130-140 g of carbohydrates, and 80-100 g of protein on average.
  • Roughly 25-30 g of fiber.

Guide to meal prepping

This meal plan also comes with a detailed guide on how to meal prep each week to set yourself up for success. This includes spending some time in the kitchen one day per week to prepare your portioned meals for that week. That way, each day you can pull your meals out and you are ready to go. This helps reduce temptation and will keep you on track.

What foods are included in the gluten and dairy-free diet?

  • Beef, pork or other wild game
  • Lean proteins such as turkey and chicken breast
  • Fish and seafood
  • Eggs
  • Non-wheat grains (including quinoa, brown rice, millet, buckwheat, and gluten-free oats)
  • Starchy vegetables (sweet potatoes, white potatoes, carrots, beets etc.)
  • Non-starchy vegetables (including cruciferous vegetables, leafy greens, bell peppers, tomatoes, zucchini, brussels sprouts, green beans, etc.)
  • Beans and legumes (black beans, white beans, lentils, etc.)
  • Avocado
  • Fresh fruits and fruit juices
  • Coconut products (coconut oil, coconut milk, coconut aminos, and coconut butter)
  • High-quality animal fats and oils (beef suet, pork lard, coconut oil, olive oil, and avocado oil)
  • Vegetable oils (such as canola oil, soybean oil, sunflower oil, etc.)
  • Nuts and seeds (such as almonds/almond butter, peanuts/peanut butter, pumpkin seeds, cashews, pistachios, sesame seeds, pine nuts, walnuts, pecans, macadamia nuts and sunflower seeds)
  • Herbs and seasonings
  • Vinegars (balsamic vinegar, apple cider vinegar, white wine vinegar, red wine vinegar, white vinegar)
  • Soy sauce labelled as gluten-free (often referred to as tamari)
  • Dairy-free alternatives (almond milk, cashew milk, vegan cheese, vegan butter)
  • Lemons and limes (such as fresh squeezed lemon juice or lime juice)
  • Sugars (including cane sugar, brown sugar, coconut sugar, honey, maple syrup, and agave nectar)
  • Natural sugar-free sweeteners such as stevia
  • Coffee
  • Herbal teas
  • Sea salt and black pepper

What foods are excluded in the dairy and gluten-free diet?

  • Processed snacks and premade food with artificial ingredients (these can often contain gluten/dairy – always check the food label)
  • Wheat, barley and rye (gluten containing grains)
  • Products that are likely to contain gluten (soy sauce, crackers, muffins, cookies, bread)
  • Oats or oat products not labelled as gluten-free (cross-contamination is very common with oats)
  • Malt vinegar
  • Dairy products (milk, cream, cheese, butter, ice cream)
  • Products that are likely to contain dairy (pasta sauce or other creamy sauces, cheesy casseroles, chips, crackers, protein bars, baked goods, chocolate bars and chocolate chips)

What to expect after you purchase this meal plan

After you have added the product(s) to your cart, go to the checkout page and fill in your information and payment details.

As soon as the purchase is complete, you will immediately receive an email from me with links to download the products in PDF format.

Feel free to download the PDFs and save them on your computer and/or print them off.

At any time you can come back to this email and download the products as many times as you’d like, so make sure to save the email.

100% guarantee

Try my gluten and dairy-free meal plan today and if you’re not totally hooked, I guarantee a 100% refund within the first 30 days. That is how confident I am that you will love it!

But if there is any reason you don’t, send me an email requesting your refund. No questions asked. 

About the creator of this meal plan

I am a Registered Health and Nutrition Counselor, and have a diploma in Holistic Nutrition and Health Coaching. I have over 10 years of experience in researching and studying natural health and nutrition. Read more about me.


I am not a medical doctor or registered dietitian and the advice contained in this meal plan is not meant to replace or contradict that of your primary medical physician or healthcare provider. The advice is also not meant to diagnose, treat or cure disease or illness. Consult your primary physician before making any major changes to your diet and/or medications.


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