5 Easy Steps to GF, DF Meal Planning

By Dr Kelly

February 16, 2018

Meal planning can be a helpful tool for those following a gluten-free and dairy-free diet. Here are some tips for planning meals that are both gluten-free and dairy-free:

  1. Focus on whole foods: One of the easiest ways to ensure your meals are gluten-free and dairy-free is to focus on whole, unprocessed foods like fruits, vegetables, whole grains, and lean proteins. These foods are naturally gluten-free and dairy-free, making meal planning simpler.

  2. Plan ahead: Taking the time to plan your meals ahead of time can help ensure you have gluten-free and dairy-free options available when you need them. This can involve planning meals for the week ahead, prepping ingredients in advance, or cooking large batches of meals that can be frozen and reheated as needed.

  3. Look for substitutes: There are many gluten-free and dairy-free substitutes available that can help you create meals that are similar to those you might normally enjoy. For example, gluten-free pasta, rice milk, and vegan cheese can be used in place of traditional pasta, dairy milk, and cheese.

  4. Read labels: When purchasing packaged foods, it's important to read labels carefully to ensure they are gluten-free and dairy-free. Many packaged foods contain hidden sources of gluten and dairy, so it's important to be vigilant when shopping.

  5. Experiment with new recipes: Eating gluten-free and dairy-free doesn't mean you have to give up your favorite meals. There are many resources available online and in cookbooks for gluten-free and dairy-free recipes, so don't be afraid to try something new.

In summary, meal planning for a gluten-free and dairy-free diet involves focusing on whole foods, planning ahead, looking for substitutes, reading labels, and experimenting with new recipes. By following these tips, you can create delicious and nutritious meals that support your dietary needs.

About the author

Dr. Kelly has 25 years of expert medical experience caring for the sickest of the sick people in critical care (including ICU, Heart surgery, Heart & Lung transplant surgery, as well as cardiology). She is a clinical specialist who has taken care of and trained others to care for the critically ill/the elderly and developed many screening and preventative programs to help improve the health of the population. The reality is that most people just don't have to be that sick. or stay that sick. So, Dr. Kelly decided to change the focus of the care she provided: to prevent, reverse and restore the health of individuals.

Dr. Kelly

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