Gluten-free and dairy-free, nothing left out.
Two foods to avoid, one full week. These 28 meals run on rice, quinoa, potatoes and certified gluten-free oats, with calcium from fortified soy milk, tofu and canned salmon. Alma can fit it to your goal.
Built from NIDDK, FDA and NIH ODS advice.
The rules
Three habits keep both lists short
Grains with no gluten
Rice, quinoa, potatoes, corn and certified gluten-free oats.
Calcium from plants and fish
Fortified soy milk, calcium-set tofu, canned salmon, kale.
Two labels, not one
Check for wheat, barley, rye, milk, casein and whey.
Sample week
Seven days off gluten and dairy
About 1,500 to 1,800 calories a day and about 1,000 mg of calcium. Scale portions to your needs. Find your number
If you think you may have celiac disease, get tested before you cut gluten. Going gluten-free first can make the tests come back negative. This plan is general information, so check it with your doctor or dietitian.
Day 1Monday
BreakfastCertified gluten-free oats with berries½ cup certified gluten-free rolled oats, ¾ cup fortified soy milk, ¾ cup strawberries, 1 tbsp chia seeds
LunchChicken and rice soup with kale5 oz cooked chicken breast, 1 cup cooked white rice, 1 cup cooked kale, carrots, 1 tsp olive oil, gluten-free broth
SnackAlmonds and an orange1 oz almonds, 1 orange
DinnerCanned salmon with quinoa and bok choy4 oz canned salmon with bones, 1 cup cooked quinoa, 1 cup cooked bok choy, 2 tsp canola oil
About 1,540 kcal105 g protein30 g fiber
Day 2Tuesday
- BreakfastTofu and sweet potato hash4 oz calcium-set tofu, 1 cup diced sweet potato, ½ cup pepper and onion, 1 tsp olive oil
- LunchQuinoa and black bean bowl with kale¾ cup cooked quinoa, ½ cup black beans, ½ cup corn, ¼ cup salsa, 1 cup cooked kale, 1 tbsp tahini
- SnackRice cakes with almond butter2 brown rice cakes, 1½ tbsp almond butter, ½ banana, 1 cup fortified soy milk
- DinnerTurkey, potato and green bean bake4 oz turkey breast, 1 cup potatoes, 1½ cups green beans, 1½ tsp olive oil, rosemary
About 1,640 kcal94 g protein44 g fiber
Day 3Wednesday
- BreakfastSoy milk smoothie with mango1½ cups fortified soy milk, 1 cup mango, 1 tbsp hemp seeds, ⅓ cup certified gluten-free oats
- LunchLentil and rice bowl with bok choy½ cup cooked lentils, ¾ cup cooked rice, 1 cup cooked bok choy, 1 tbsp tahini sauce, ½ cup carrots
- SnackPopcorn with pumpkin seeds3 cups popped popcorn, 1 tbsp pumpkin seeds, 1 apple
- DinnerCod with potatoes and chard5 oz cod, 1 cup boiled potatoes, 1 cup cooked chard, 2 tsp olive oil, ½ cup white beans
About 1,550 kcal91 g protein43 g fiber
Day 4Thursday
- BreakfastAvocado and egg on gluten-free toast2 slices gluten-free bread, 1 egg, ½ avocado, tomato, 1 cup fortified soy milk
- LunchTuna, chickpea and tomato salad1 can tuna, ¾ cup chickpeas, ½ cup tomato, ½ cup cucumber, red onion, 1 tbsp olive oil, lemon
- SnackRice pudding with soy milk½ cup cooked rice simmered in ¾ cup fortified soy milk, 1 tsp maple syrup, ½ cup berries
- DinnerRoast chicken with millet and bok choy5 oz chicken breast, 1 cup cooked millet, 1 cup cooked bok choy, ½ cup roasted carrots, 2 tsp olive oil
About 1,700 kcal118 g protein31 g fiber
Day 5Friday
- BreakfastSmoothie bowl with banana and almond butter1 cup fortified soy milk, 1 banana, 1 tbsp almond butter, ¼ cup gluten-free granola, ½ cup blueberries
- LunchCanned salmon rice bowl with edamame4 oz canned salmon with bones, 1 cup cooked rice, ½ cup edamame, ½ cup cucumber, 1 tsp sesame oil
- SnackSoy yogurt with honey and walnuts¾ cup fortified soy yogurt, 1 tsp honey, 1 tbsp walnuts
- DinnerBeef and broccoli with rice noodles4 oz lean beef, 1 cup cooked rice noodles, 1½ cups cooked broccoli, 2 tsp oil, ginger, gluten-free tamari
About 1,680 kcal97 g protein26 g fiber
Day 6Saturday
- BreakfastSweet potato and egg bowl1 cup roasted sweet potato, 2 eggs, 1 cup spinach, 1 tsp olive oil, 1 cup fortified soy milk
- LunchChicken, avocado and kale rice salad4 oz chicken breast, ¾ cup cooked rice, ⅓ avocado, 1 cup cooked kale, ½ cup tomato, 1 tsp olive oil
- SnackBanana with hemp seeds and soy milk1 banana, 1 tbsp hemp seeds, ½ cup fortified soy milk
- DinnerTurmeric fish with rice and bok choy5 oz cod, ¾ cup cooked rice, 1 cup cooked bok choy, ¼ cup light coconut milk, 1 tsp oil, turmeric
About 1,560 kcal113 g protein22 g fiber
Day 7Sunday
- BreakfastMillet porridge with pear and tahini¾ cup cooked millet, 1 cup fortified soy milk, 1 pear, 1 tbsp tahini
- LunchPork and bok choy stir-fry4 oz pork tenderloin, ¾ cup cooked rice, 1 cup cooked bok choy, 1 cup cooked broccoli, 2 tsp sesame oil, gluten-free tamari
- SnackApple with almonds1 apple, 1¼ oz almonds
- DinnerRoast chicken with sweet potato and kale5 oz chicken breast, 1 cup sweet potato, 1½ cups cooked kale, 1 tbsp olive oil
About 1,780 kcal114 g protein37 g fiber
Shopping list
What to buy
Most days
Fortified soy milkUnsweetened, with added calcium and vitamin D
Now and then
Certified gluten-free oats and bread cost more. Rice, potatoes and dried beans cover the rest of the week.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a gluten-free dairy-free diet?
Rice, quinoa, millet, potatoes, corn, certified gluten-free oats, beans, lentils, vegetables, fruit, eggs, fish, lean meat, nuts and olive oil. Fortified soy milk, calcium-set tofu and canned fish with bones cover the calcium. Wheat, barley, rye and milk stay out.
How do I get calcium without dairy on this plan?
Fortified soy milk brings about 300 mg a cup, and calcium-set tofu and canned salmon with bones add roughly 200 to 250 mg a serving. Bok choy, kale and tahini fill in the rest, so each day here lands near 1,000 mg. The NIH Office of Dietary Supplements puts the target at 1,000 mg for most adults and 1,200 mg after 51 for women and after 71 for men.
How many calories is this meal plan?
About 1,500 to 1,800 calories a day, with 90 to 120 grams of protein, 160 to 225 grams of carbs, 20 to 45 grams of fiber and about 1,000 mg of calcium. Your needs depend on your size and activity, so scale portions up or down.
Should I get tested for celiac disease before going gluten-free?
Yes. Get tested before you cut gluten, because the tests can come back negative once you have stopped eating it. NIDDK advises talking with a doctor before starting a gluten-free diet. Do not use this plan to test yourself.
Where does milk hide in gluten-free foods?
Milk turns up in bread, crackers, cereal, sauces and deli meats. In the US, packaged foods must name milk, and whey or casein show up as "whey (milk)". Wheat is named too, but barley and rye are not, so check the gluten-free claim separately.
What about cross-contact in restaurants?
Ask about shared fryers, grills and cutting boards. NIDDK says gluten can reach food at any stage, so a shared surface can matter in celiac disease. The same care applies to milk with a milk allergy.
Is this plan low FODMAP too?
No. It includes lentils, black beans, chickpeas and mango, which are high in FODMAPs. For a week built around the low FODMAP diet, see the low FODMAP meal plan.
How does Alma help with a gluten-free and dairy-free plan?
Log a meal by photo, voice or text in about 10 seconds and Alma scores it from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma can also build a plan around your goal and the foods you like, with gluten and dairy left out.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- NIDDK: Eating, diet and nutrition for celiac disease
- NIDDK: Eating, diet and nutrition for lactose intolerance
- FDA: Food allergies, what you need to know
- FDA: Questions and answers on gluten-free food labeling
- NIH Office of Dietary Supplements: Calcium fact sheet for consumers
- Dietary Guidelines for Americans, 2025-2030
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.