Food allergies and intolerances don't need to stand in the way of healthy eating. With some simple planning, eating with allergies and intolerances is made easy. In this pre-planned dairy-free, gluten free meal plan, delicious meals and snacks combine for a nutritious day of eating, completely free of dairy and gluten-containing ingredients. We made sure to include foods high in folate, potassium and niacin—three nutrients that can be lacking in a dairy-free, gluten-free diet. You'll find plenty of fresh fruits and veggies, bean, legumes, and lean protein that will keep you feeling satisfied and nourished all day long.
Breakfast
Breakfast (437 calories)
• 1 serving All Greens Smoothie Bowl
• 1 hard-boiled egg seasoned with a pinch each of salt & pepper
A.M. Snack
A.M. Snack (295 calories)
Salt & Pepper Edamame Pods
• 1 cup edamame pods, steamed (either in the microwave or on the stove top)
Steam edamame and sprinkle with coarse salt and ground pepper to taste.
• 1 medium apple
Lunch
Lunch (492 calories)
- 2 cups mixed greens
• 3/4 cup veggies of your choice (try cucumbers and tomatoes)
• 1/2 cup white beans, rinsed
• 3/4 avocado, dicedCombine ingredients and top salad with 1 Tbsp. red-wine vinegar, 1 Tbsp. olive oil and freshly ground pepper.
P.M. Snack
P.M. Snack (202 calories)
• 1 cup cubed cantaloupe
• 3 Tbsp. roasted unsalted cashewsDinner
Dinner (598 calories)
• 1 serving Roasted Chicken Thighs, Potatoes & Scallions with Herb Vinaigrette
• 2 cups Spinach & Mushroom Salad topped with 2 Tbsp. each shredded Parmesan cheese & sliced almondsDaily Totals: 2,024 calories, 80 grams protein, 207 grams carbohydrates, 54 g fiber, 109 g fat, 1,709 mg sodium, 689 mcg folate, 4,879 mg potassium, 27 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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