This gluten and dairy-free diet plan features tasty recipes and snack ideas to create a balanced day of eating.

Victoria Seaver, M.S., R.D.
December 30, 2019
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Planning healthy, balanced meals can be overwhelming when you have multiple food allergies or intolerances to gluten and dairy. But you can still eat healthy, delicious food with some smart meal planning. This gluten and dairy-free diet plan features tasty recipes and snack ideas to create a balanced day of eating that will help you get the nutrients your body needs without including gluten or dairy. You'll find plenty of fresh fruits and veggies, legumes, and lean protein that combine for some delicious eats. Give this plan a try and then save a few more favorite go-to dairy-free, gluten-free recipes that you can easily incorporate into your meals each week to help maintain a healthy balanced diet.

Breakfast

Breakfast (270 calories)

A.M. Snack

A.M. Snack (101 calories)

Lunch

Lunch (360 calories)

P.M. Snack

P.M. Snack (68 calories)

  • 1 1/4 cups cantaloupe

Dinner

Dinner (421 calories)

Daily Total: 1,221 Calories, 49 g protein, 131 g carbohydrates, 33 g fiber, 61 g fat, 1,013 mg sodium

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