1-Day Dairy-Free Gluten-Free Meal Plan: 1,500 Calories

By: Victoria Seaver, M.S., R.D., Digital Meal Plan Editor

Planning healthy, balanced meals when you have multiple food allergies or intolerances to gluten and dairy is made easy with smart meal planning. Save a few favorite go-to dairy-free, gluten-free recipes that you can easily incorporate into your meals each week. Try to choose foods high in folate, potassium and niacin—three nutrients that can be lacking in a dairy-free, gluten-free diet. This 1,500-calorie gluten-free dairy-free meal plan features tasty recipes and snack ideas to create a balanced day of eating—and will help you get the nutrients your body needs. You'll find plenty of fresh fruits and veggies, bean, legumes, and lean protein that combine for some delicious eats.

 

Breakfast

All Greens Smoothie Bowl

Breakfast (351 calories)

• 1 serving All Greens Smoothie Bowl
• 1 slice whole grain bread, toasted

Drizzle toast with 1/4 tsp. olive oil and season with a pinch of coarse salt.

 

A.M. Snack

A.M. Snack (200 calories)

Salt & Pepper Edamame Pods

• 1 cup edamame pods, steamed (either in the microwave or on the stove top)
• Sprinkle with coarse salt and ground pepper to taste.

 

Lunch

White Beans & Veggie Salad

Lunch (385 calories)

White Beans & Veggie Salad

• 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/3 cup white beans, rinsed
• 1/2 avocado, diced

Combine ingredients and top salad with 1 Tbsp. red-wine vinegar, 1 Tbsp. olive oil and freshly ground pepper.

 

P.M. Snack

P.M. Snack (82 calories)

• 1 1/2 cups cantaloupe

 

Dinner

Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette

Dinner (526 calories)

• 1 serving Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette
• 2 cups Spinach & Mushroom Salad

 

Daily Totals: 1,507 calories, 60 grams protein, 160 grams carbohydrates, 40 g fiber, 77 g fat, 1,573 mg sodium, 568 mcg folate, 4,016 mg potassium, 21 mg niacin.

 

Please Note: This meal plan is controlled for calories, fiber, sodium, potassium, niacin and folate. If a particular nutrient is of concern, such as vitamin B12, consider speaking with your health care provider about altering this plan to fit your individual health needs.

Watch: How to Make this Spring Roll Salad

The only formula you need for a healthy dairy-free, gluten-free salad.

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