The Best Plan for Gluten Free and Dairy Free Dinner Recipes

I have found over the years that living gluten-free and dairy-free has been game-changer for our health and well-being. Whether you’re avoiding these foods for medical reasons, like celiac disease or lactose intolerance, food allergies, or just as a lifestyle choice, this dietary approach offers several benefits, and it can be done well! But to get the most out of it, I have learned it’s crucial to plan your meals carefully and understand the impact of these restrictions on your nutrition.

In this blog post, I want to dive into the benefits of living gluten-free and dairy-free, what to keep in mind as you make these changes, and why meal planning has been essential for our success.  But, first let me tell you where it all began.

The Beginning of Gluten-Free and Dairy-Free

Over 6 years ago, through trial and error, we realized that two of our children were gluten and dairy free. At this time, we had been eating “clean” for 5+ years, I thought the switch to eating clean while also accommodating gluten and dairy intolerances would be a piece of cake! I was so so wrong. So much of what we were finding in the stores was either gluten free OR dairy free. Finding something that was both was basically a miracle. I also wanted to be sure what we were buying wasn’t filled with all of the other ingredients we were trying to avoid such as preservatives, gums and dyes. I very quickly realized that making majority of the foods we eat at home was the only solution. Talk about a blessing in disguise. Our “clean” eating suddenly became much more clean with a focus on quality meats and well sourced produce.  Using the right recipes, gluten-free dinners can still include favorite meals, slow cooker recipes, instant pot use, pan meals, and even gluten-free bread!  I found that modifying an easy recipe and using simple ingredients is a great way to still get a family favorite meal in!

The Benefits of Going Gluten-Free and Dairy-Free

1. Improved Digestion—One of the most immediate benefits of cutting out gluten and dairy is improved digestion. What a game changer for us!  For people with gluten sensitivity or celiac disease, gluten can cause inflammation and damage to the intestines. Similarly, those needing dairy-free recipes may experience bloating, gas, and diarrhea after consuming dairy products. By eliminating these foods, your digestive system can work more efficiently and comfortably.
2. Reduced Inflammation—Did you know that gluten and dairy can trigger inflammation in some individuals, leading to conditions like joint pain, headaches, or skin issues like eczema? By removing these foods from your diet, you may notice a reduction in inflammation and a decrease in chronic pain, which can significantly improve your quality of life.  Next time you are experiencing one of these symptoms, think back to what you had just consumed! 
3. Clearer Skin—For many, eliminating gluten and dairy can result in clearer skin. Both gluten and dairy have been linked to acne and other skin conditions in some people. By cutting them out, you may notice a significant improvement in the texture and appearance of your skin, leading to a more confident you.
4. Increased Energy—For people with gluten or dairy sensitivities, consuming these foods can lead to fatigue, brain fog, or sluggishness. After eliminating gluten and dairy, many people report feeling more energized, focused, and alert throughout the day.
5. Support for Weight Management—A gluten-free and dairy-free diet can also aid in weight management. Many gluten- and dairy-filled foods are processed, high in sugar, and low in nutrients. By cutting them out, you may naturally lean towards more whole foods like fruits, fresh veggies, lean proteins, and healthy fats, helping you maintain a balanced and healthy lifestyle. 

What to Keep in Mind on a Gluten-Free and Dairy-Free Diet

While the benefits are undeniable, transitioning to a gluten-free and dairy-free diet does come with some challenges, especially when you have a family you are also trying gluten-free and dairy-free version of recipes on! Here are a few things to keep in mind when you are transitioning. 

• Hidden Sources of Gluten and Dairy: Gluten and dairy aren’t always obvious in food. Not surprising, right?! Gluten can be found in sauces, soups, dressings, soy sauce, and other processed foods, while dairy can sneak into items like bread, baked goods, or even non-dairy alternatives like coffee creamers. Always check labels carefully, especially when you’re eating out or trying packaged foods.
• Potential Nutrient Gaps: Both gluten and dairy are sources of important nutrients. Gluten provides fiber and B vitamins, while dairy offers calcium and vitamin D. When eliminating these foods, it’s important to make sure you’re still getting adequate nutrition from alternative sources like fortified plant-based milks, leafy greens, nuts, and seeds.
• Social Situations: Whether you’re dining out with friends or attending family gatherings, being gluten-free and dairy-free may require extra attention and planning. It’s helpful to communicate your dietary needs ahead of time, bring your own food when necessary, and be prepared with safe snack options when out and about.

Why Meal Planning Is Crucial

Like I mentioned, gluten-free and dairy-free lifestyle can offer a variety of health benefits, including improved digestion, reduced inflammation, clearer skin, and more energy. However, it’s important to stay mindful of nutrient gaps and hidden sources of gluten and dairy. And, this brings us back to the beginning of the post when I was talking about my discovery of thought out meal planning and the need for planned friendly dinners. 

Since I make majority of meals myself, I needed them to usually be a simple recipe. Again, I wanted a healthy meal made whole foods that would make dinner time not so stressful. I don’t have picky eaters, but I know that many recipes I have tucked away in the recipe box won’t accommodate my whole family.  Over the last year I have gathered my favorite recipes and thought that sharing these quick healthy dinners would be such a blessing to so many of you.  I have been planning our family dinners weekly or bi-weekly for 10+ years, all while keeping everything healthy and simple. So why not share this easy weeknight meal planner with you?! I am so excited to share this resource with you because I hope to save you time, money on groceries (the number one way we do this is by meal planning) and help you with allergy restrictions for your entire family.  A comforting meal, planned ahead can really make a huge difference in your outlook toward taking steps to being gluten and dairy free.  Check it out HERE.

With any dietary restriction, meal planning becomes an invaluable tool for success. Here are my thoughts on how it has helped my family!

1. Helps You Stay on Track–Meal planning takes the guesswork out of your day-to-day food choices. When you have your meals prepped and planned, you’re less likely to be tempted by gluten- and dairy-filled convenience foods or find yourself in a situation where you’re unsure about what’s safe to eat.
2. Prevents Nutrient Deficiencies–A gluten-free and dairy-free diet requires more thought to ensure that you’re still getting all the nutrients your body needs. Meal planning allows you to balance your meals by incorporating a variety of nutrient-dense foods, preventing deficiencies in vital vitamins and minerals.
3. Saves Time and Reduces Stress–Having a week’s worth of meals planned out means you won’t have to scramble every day to figure out what to eat. It helps you avoid last-minute decisions that could lead to unhealthy or non-compliant food choices, and it saves time on grocery shopping, cooking, and meal prep.
4. Ensures Variety–One common mistake when going gluten- and dairy-free is getting stuck in a food rut. You might end up eating the same few meals repeatedly because it feels easier. But meal planning can help you incorporate variety into your diet by introducing new recipes and ingredients, making it more enjoyable to stick to your dietary restrictions.
5. Helps with Budgeting–Meal planning not only keeps you organized but can also help you save money. By planning meals around sales or seasonal produce, you can make smarter purchasing decisions and avoid spending extra money on processed gluten- and dairy-free products, which can be pricey.  The additional cost of going out to eat with three boys is not always ideal for us, so being planned ahead helps us not impulse go out to eat!  I know you’ve been there!

Tips for Effective Meal Planning on a Gluten-Free and Dairy-Free Diet

Over the years, I have found a few things that have really kept me organized and on top of not only meal planning, but also living the gluten and dairy free life.

• Batch Cook and Freeze: Cooking large portions of gluten-free and dairy-free meals in advance and freezing them for later use can save you time and reduce stress on busy days. Easy meals are hearty soups, chicken dinners, and the classic comfort food!  I also love to precook and freeze lean ground beef, shredded cooked chicken breast or chicken thighs, bell pepper combos with onions, and black beans. 
• Stock Up on Essentials: Keep a well-stocked pantry with gluten-free grains like quinoa, rice, and gluten-free pasta, as well as dairy-free milk, canned beans, and healthy snacks.
• Choose Whole Foods: Focus on whole, unprocessed foods like vegetables, fruits, lean meats, nuts, and legumes. These are naturally gluten- and dairy-free and can be the foundation of your meals.
• Experiment with Dairy Alternatives: There are a variety of dairy-free alternatives available today, from almond and coconut milk to vegan cheese and yogurt. Experiment to find what you like best and incorporate it into your meals.

I hope this post has given you the tools you need if you are leaning toward going gluten and dairy free.  All the recipes in my 3 month meal planner has options for adding in gluten and dairy if you have those who are not sensitive toward those things.  I love that these recipes are still delicious, use whole foods, and are some of the classics I know you’ll love!  Check it out HERE!  Please reach out and let me know how your journey has been without gluten and dairy—I always love to learn from others!