If you have to eliminate multiple food allergens, it can be really tough to know what to eat! This meal plan makes that simple. Grab one full week of breakfast and dinner recipes that are absolutely delicious and easy to make. This menu is free of gluten, dairy, eggs, nuts, soy, and all the other top allergens.
Meal planning, shopping, cooking…all of that can take up a fair amount of time and energy. And if you have food allergies, well, it can be difficult to plan meals and make food that you actually enjoy.
I believe that you can make and eat amazing food, even if you’re managing multiple food allergies or intolerances. To help you on your journey, I’ve made this allergy friendly meal plan and grocery list for you. I hope it helps you as you navigate allergy friendly cooking and baking.
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Top 9 Allergens
The top 9 allergens are:
- dairy
- wheat
- eggs
- soy
- peanuts
- tree nuts
- fish
- shellfish
- sesame
Where to Shop
Wondering where to find groceries for special dietary needs? Many grocery stores now carry gluten free and allergy friendly items. Brands like Enjoy Life, Jovial, Ancient Harvest, and So Delicious are pretty easy to find in mainstream stores.
Health food stores like Whole Foods or Better Health will generally have a wider variety of gluten free, dairy free, nut free, and allergen free groceries.
You can also find many groceries for special diets online at Vitacost or Amazon. If you need ideas about what products to look for, see my top allergen free product guide.
Allergy Friendly Products
- Non-Dairy Milk – Choose a non-dairy milk that works for your specific needs. You could use coconut milk, hemp milk, oat milk, or flax milk.
- Vegan Buttery Spread – We like Earth Balance Soy Free Vegan Buttery Spread. It has a great buttery flavor, and it works well in both sweet and savory recipes.
- Gluten Free Bread – There are several brands of gluten free bread that are also egg free. You will need to call and make sure that whatever brand of bread you choose is safe for your family.
- Dairy Free Cheese – We like Daiya sliced dairy free cheese as well as the dairy free shreds.
- Certified Gluten Free Oats – Make sure your oats are certified gluten free to avoid cross contamination with wheat. A brand to check out is GF Harvest, which is available on Amazon.
Substitutions
You may need to make some substitutions to this meal plan, depending on your personal dietary needs. Here are some ideas for you:
- If you can’t have rice, try quinoa, millet, or a different grain that works for you.
- Feel free to use any non-dairy milk, cheese, or vegan buttery spread that you like.
- Allergic to garlic or onions? You will have to use different aromatic ingredients to add flavor. Fresh herbs are a great choice! Try livening up your dishes with fresh cilantro, parsley, rosemary, or sage.
- If you would like to avoid legumes, you can use a different protein or veggie instead. For example, instead of lentil curry, you could make chicken curry. If you love chili, but can’t have beans, try adding more peppers, potatoes, or corn to the recipe instead of beans.
Allergy Friendly Meal Plan
Day 1
Breakfast: Buttery Coconut Granola – This easy granola is great for enjoying with non-dairy milk or yogurt and fresh fruit. You can also pack some in a bag for a quick, portable snack.
Dinner: Slow Cooker Lentil Curry with Rice – This vegan curry is very satisfying and has a ton of flavor.
Day 2
Breakfast: Dairy Free Yogurt Parfait with Fruit and Granola – A yogurt parfait is an easy way to start your morning.
Dinner: Italian Meatball Soup and Homemade Gluten Free Crackers – This soup is comforting and delicious, and the mini meatballs make it a favorite with kids.
Day 3
Breakfast: Chia Seed Pudding with Cherries – This chia pudding has a lot of plant based protein, and it’s a good base for cherries or any other fruit that you like.
Dinner: Ground Beef Stroganoff – Everyone loves this easy stroganoff. The sauce is creamy and savory, and it goes great with gluten free pasta or rice.
Day 4
Breakfast: Apple Cinnamon Millet Porridge – If you like a warm and cozy breakfast, this millet porridge is for you!
Dinner: Carrot Cauliflower Soup and Simple Green Salad – This colorful soup is a great way to get more veggies into your diet.
Day 5
Breakfast: Chocolate Overnight Oats – Overnight oatmeal is one of my favorite make ahead breakfasts. If you spend just a few minutes the night before, you will have an easy breakfast that tastes great the next morning.
Dinner: Vegan Grilled Cheese and Dairy Free Potato Leek Soup – Soup and grilled cheese is a classic combo, and with all the great dairy free cheese options out there, you can still enjoy this meal!
Day 6
Breakfast: Gluten Free Cinnamon French Toast Sticks – You won’t believe how crispy and delicious these gluten free French toast sticks are! These are great for dipping in warm maple syrup.
Dinner: Easy Turkey Tacos – These tacos are fast and tasty! Pile on your favorite toppings like salsa, dairy free cheese, and homemade guacamole.
Day 7
Breakfast: Sweet Potato Breakfast Skillet with Sausage – A warm skillet with finely chopped potatoes, sweet potatoes, onions, and savory sausage is the perfect weekend breakfast.
Dinner: Oven Roasted Chicken Legs with Dairy Free Mashed Potatoes and Gluten Free Gravy – This is comfort food at its best! Sit down to a cozy meal of perfectly roasted chicken, fluffy mashed potatoes, and a simple, savory gravy.
Printable Grocery List
That’s it! A full week’s worth of breakfast and dinner recipes, all made without the top 9 allergens. To make things even easier, I have a printable menu and shopping list for you, too!
If you’re looking for more mealtime inspiration, take a look at these Gluten Free Dairy Free Dinners and these Kid Friendly Gluten Free Meals.
kathy
What a great idea. Thank you. I like a season change, as it helps to plan something new. Struggling with my allergies lately for sure. I couldn’t get the download as something wasn’t responding with my printer but will try again later.
Kelly Roenicke
Thank you!