Gluten-free dairy-free meal plan: 7 days of real food, no special substitutes

Cutting gluten and dairy at the same time usually sends people straight to the specialty aisle for gluten-free bread, vegan cheese and pricey snack bars. This week skips almost all of that. It's built from foods that never had gluten or dairy in them to begin with: rice, potatoes, corn tortillas, oats labeled gluten-free, eggs, chicken, salmon, turkey, lentils, beans, tofu, fruit and vegetables. Soy milk stands in for milk, peanut butter and avocado do the creamy work, and gluten-free tamari replaces soy sauce, which is usually brewed with wheat. You cook four things that each cover two or more meals: a pot of lentil soup (four bowls), two roast chicken breasts, a pan of spiced turkey and a chicken stir-fry, plus one salmon dinner and one tofu noodle night that makes tomorrow's lunch. Days come out between about 1,520 and 1,720 calories and 73 to 101 g of protein, which we worked out from the ingredient amounts below using USDA nutrient values.

For: Anyone avoiding both gluten and dairy (for celiac disease, a dairy allergy or intolerance, or a doctor's suggestion) who wants a normal-feeling week of meals without buying a cart of substitutes · ~1640 cal/day · ~87 g protein/day

Want this week fitted to you? Tell Cado you're gluten-free and dairy-free, plus anything else you avoid (soy, eggs, nuts) and how much you want to cook, and it picks recipes that fit, swaps ingredients when one doesn't work for you, shows calories and protein as your day adds up, and turns the week into one grocery list sorted by aisle that you can send to Instacart. When it's time to cook, say "Hey Cado" for the next step or a timer, hands-free.

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The plan

Day 1

BreakfastPeanut butter banana oatmeal: ½ cup certified gluten-free rolled oats cooked in 1 cup unsweetened soy milk, topped with ½ sliced banana and 1 tbsp peanut butter400 cal · 16 g protein
LunchChicken burrito bowl: 4 oz roast chicken breast over ¾ cup brown rice with ½ cup black beans, ¼ avocado and 2 tbsp salsa530 cal · 46 g protein
DinnerSheet-pan salmon (about 4 oz cooked) with roasted potatoes and a cup of broccoli, all in 2 tsp olive oil500 cal · 32 g protein
SnackAn apple with 2 tbsp peanut butter290 cal · 8 g protein

Day 2

BreakfastSpinach and potato scramble: 3 eggs, a handful of spinach and about 1 cup diced potato crisped in 2 tsp olive oil, with 2 tbsp salsa430 cal · 23 g protein
LunchChicken burrito bowl: 4 oz roast chicken breast over ¾ cup brown rice with ½ cup black beans, ¼ avocado and 2 tbsp salsa (the second chicken breast)530 cal · 46 g protein
DinnerLentil, potato and spinach soup with 2 warm corn tortillas400 cal · 18 g protein
Snack¼ cup hummus with a big handful of baby carrots180 cal · 5 g protein

Day 3

BreakfastStrawberry banana smoothie: 1 cup soy milk, 1 banana, 1 cup frozen strawberries, 1 tbsp peanut butter and 3 tbsp hemp hearts520 cal · 21 g protein
LunchLentil, potato and spinach soup with 2 warm corn tortillas (leftovers)400 cal · 18 g protein
DinnerTurkey tacos: 4 oz ground turkey (93% lean) browned with cumin and chili powder, in 3 corn tortillas with shredded cabbage, ¼ avocado and salsa; brown the whole 8 oz and save half for tomorrow480 cal · 28 g protein
SnackA banana and a small handful (1 oz) of almonds270 cal · 7 g protein

Day 4

BreakfastPeanut butter banana oatmeal: ½ cup certified gluten-free rolled oats cooked in 1 cup unsweetened soy milk, topped with ½ sliced banana and 1 tbsp peanut butter400 cal · 16 g protein
LunchTurkey taco bowl: last night's spiced turkey over ¾ cup brown rice with ½ cup black beans, shredded cabbage and salsa490 cal · 31 g protein
DinnerChicken thigh and broccoli stir-fry with red pepper, garlic and gluten-free tamari, over ¾ cup brown rice; makes two servings510 cal · 43 g protein
SnackAn apple with 2 tbsp peanut butter290 cal · 8 g protein

Day 5

BreakfastSpinach and potato scramble: 3 eggs, a handful of spinach and about 1 cup diced potato crisped in 2 tsp olive oil, with 2 tbsp salsa430 cal · 23 g protein
LunchChicken thigh and broccoli stir-fry with red pepper, garlic and gluten-free tamari, over ¾ cup brown rice (leftovers)510 cal · 43 g protein
DinnerLentil, potato and spinach soup with 2 warm corn tortillas (from the freezer)400 cal · 18 g protein
Snack¼ cup hummus with a big handful of baby carrots180 cal · 5 g protein

Day 6

BreakfastStrawberry banana smoothie: 1 cup soy milk, 1 banana, 1 cup frozen strawberries, 1 tbsp peanut butter and 3 tbsp hemp hearts520 cal · 21 g protein
LunchTuna salad (a 5-oz can of light tuna, 1 tbsp mayo, diced celery) on 3 plain brown rice cakes, with baby carrots330 cal · 25 g protein
DinnerPeanut rice noodles with crispy tofu, cabbage, carrot and edamame in a peanut, tamari and lime sauce; makes two servings580 cal · 32 g protein
SnackA banana and a small handful (1 oz) of almonds270 cal · 7 g protein

Day 7

BreakfastPeanut butter banana oatmeal: ½ cup certified gluten-free rolled oats cooked in 1 cup unsweetened soy milk, topped with ½ sliced banana and 1 tbsp peanut butter400 cal · 16 g protein
LunchPeanut rice noodles with crispy tofu, cabbage, carrot and edamame in a peanut, tamari and lime sauce (leftovers, good cold)580 cal · 32 g protein
DinnerLentil, potato and spinach soup with 2 warm corn tortillas (from the freezer)400 cal · 18 g protein
SnackAn apple with 2 tbsp peanut butter290 cal · 8 g protein

Grocery list

Meat, fish and tofu

Boneless skinless chicken breasts, 2 (about 6 oz each)
Boneless skinless chicken thighs, 12 oz
Ground turkey, 93% lean, 8 oz (or a 1-lb pack and freeze half)
Salmon fillet, 1 (about 5 to 6 oz)
Canned light tuna in water, one 5-oz can
Firm tofu, one 14-oz block

Produce

Potatoes (russet or Yukon Gold), about 1½ lb
Baby spinach, one 5-oz container
Broccoli, 2 crowns
Red bell pepper, 1
Carrots, 3
Baby carrots, a 1-lb bag
Celery, 1 small bunch
Yellow onion, 1
Garlic, 1 head
Shredded cabbage or coleslaw mix, a small bag
Avocado, 1 large (you need about ¾)
Bananas, 6
Apples, 3
Lime, 1

Eggs and dairy-free milk

Eggs, half a dozen
Unsweetened soy milk, calcium-fortified, a half gallon

Frozen

Frozen strawberries, one 16-oz bag
Frozen shelled edamame, a small bag (you need ½ cup)

Grains, beans and tortillas

Rolled oats labeled gluten-free, about 1½ cups
Brown rice, about 1¼ cups dry (or 2 to 3 microwave pouches)
Rice noodles, one 8-oz pack (you need 4 oz)
Corn tortillas labeled gluten-free, 1 pack (you need 11)
Plain brown rice cakes, 1 pack (you need 3)
Brown or green lentils, dry, 1 cup
Black beans, one 15-oz can

Pantry

Diced tomatoes, one 14.5-oz can
Salsa, 1 jar
Hummus, one 8-oz tub
Peanut butter
Hemp hearts, a small bag
Almonds, 2 oz
Mayonnaise
Gluten-free tamari
Toasted sesame oil
Olive oil
Cornstarch
Ground cumin, chili powder, smoked paprika
Gluten-free vegetable or chicken broth (optional; water works for the soup)

Prep tips

Check labels on the few packaged things here: oats, corn tortillas, broth, salsa, hummus, rice cakes, mayo and tamari. Most are naturally gluten-free and dairy-free, but some corn tortillas contain wheat flour, ordinary soy sauce is brewed with wheat, and oats are often contaminated with wheat in the field or mill. Look for a gluten-free label on the oats, tortillas and tamari in particular.
Make the lentil soup on Sunday or Day 2: soften 1 diced onion, 2 diced carrots, 2 celery stalks and 3 cloves of garlic in 1 tbsp olive oil, add 1 tsp cumin and ½ tsp smoked paprika, then 1 cup rinsed lentils, the can of diced tomatoes, 1 medium potato in small cubes and about 6 cups of water or gluten-free broth. Simmer 30 to 35 minutes until the lentils are soft, stir in 2 big handfuls of spinach and salt to taste. That's four bowls: Day 2 dinner and Day 3 lunch from the fridge, and freeze two for Day 5 and Day 7, since cooked leftovers keep about 3 to 4 days in the fridge.
Roast both chicken breasts on Sunday at 425°F for about 20 to 25 minutes, until they read 165°F inside. Rest, slice and refrigerate for the Day 1 and Day 2 burrito bowls.
Cook a big pot of brown rice (about 1¼ cups dry) on Sunday for five portions across Days 1, 2, 4 and 5, or use microwave pouches. Cool it quickly and keep it covered in the fridge.
On Day 1, roast the salmon at 425°F for about 12 to 15 minutes until it flakes, on the same pan as the potatoes (cut small, they need a 15-minute head start) and the broccoli.
For the Day 4 stir-fry, toss bite-size chicken thigh pieces with 1 tsp cornstarch and 1 tbsp tamari, sear in 1 tbsp oil until cooked through, then add sliced pepper, 2 cups broccoli and garlic, and finish with another tbsp of tamari and a splash of water. Half is Day 5's lunch.
For the Day 6 noodles, soak the rice noodles in hot water as the package says. Press and cube the whole block of tofu and pan-fry it until golden. Whisk 2 tbsp peanut butter, 1 tbsp tamari, 1 tbsp lime juice, 1 tsp sesame oil and a few spoonfuls of hot water into a sauce, then toss everything with the cabbage, a grated carrot and the edamame. Half is Day 7's lunch; add a splash of water to loosen it.
If anyone in the house eats gluten, keep a separate toaster and colander and wipe down shared boards. Crumbs are the usual way gluten gets into an otherwise gluten-free meal.

Questions

What can I eat on a gluten-free dairy-free diet?

More than it seems. All fresh meat, fish, eggs, beans, lentils, tofu, nuts, seeds, fruit and vegetables are naturally free of both. For grains, rice, potatoes, corn, quinoa and oats labeled gluten-free are all fine. Swap cow's milk for a fortified soy, oat (gluten-free) or almond milk, and use olive oil, avocado or nut butters where you'd use butter or cheese. The main things to cut are wheat, barley and rye (bread, regular pasta, most crackers, beer, many sauces) and milk, cheese, yogurt, butter and cream.

Are oats gluten-free?

Oats don't contain gluten themselves, but regular oats are often contaminated with wheat or barley during growing and milling. Buy oats labeled gluten-free; in the US, a gluten-free label means the food has under 20 parts per million of gluten. A small number of people with celiac disease also react to oats, so if you have celiac, ask your doctor before adding them.

Is soy sauce gluten-free?

Usually not. Most regular soy sauce is brewed with wheat. Tamari is traditionally made with little or no wheat, but brands vary, so buy one that's labeled gluten-free. That's what this plan uses in the stir-fry and the peanut noodles.

How do I get enough calcium without dairy?

Lean on foods that are fortified or naturally rich in calcium: calcium-fortified soy milk (check that the label says fortified), tofu made with calcium sulfate, canned fish with soft bones like sardines or salmon, almonds, beans and leafy greens. This plan uses fortified soy milk at five breakfasts and a full block of tofu. If you're worried about getting enough, a registered dietitian can check your diet.

Is a gluten-free dairy-free diet good for weight loss?

Going gluten-free and dairy-free doesn't burn fat on its own, and packaged gluten-free foods can be just as high in calories as the originals. What helps is what this plan does anyway: mostly whole foods, protein at every meal and plenty of fiber from beans, lentils and vegetables. It averages about 1,640 calories a day; to eat less or more, change the rice, potatoes, oats and peanut butter first and keep the protein portions.

Can kids follow this gluten-free dairy-free meal plan?

The meals themselves (oatmeal, burrito bowls, tacos, soup, noodles) are kid-friendly, but children need different portions and calories than adults, and kids who skip dairy need a reliable calcium source. If your child is cutting gluten or dairy for a diagnosed condition, check portions with their pediatrician or a dietitian.

Calories and protein are estimates calculated from USDA nutrient values for the portions listed; brands and exact amounts will vary. This is a general eating plan, not medical advice. If you have celiac disease, a food allergy or another health condition, read every label (formulas change), watch for cross-contact in your kitchen, and check with your doctor or a registered dietitian.

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