Anti-Inflammatory Meal Plan of Dairy-Free and Gluten-Free Recipes

This anti-inflammatory meal plan is full of dairy-free and gluten-free recipes that are nourishing for the mind and body! Simple, delicious recipes, rich in foods that are known for their anti-inflammatory properties. Vegan, Paleo, and Whole 30 friendly options. Food plays a key role in reducing inflammation in the body, so use this meal plan to help you feel better!

photo collage of anti-inflammatory meal plan recipes

Food plays an key role in reducing inflammation in the body, so here’s a dairy free and gluten-free anti-inflammatory meal plan. It’s full of recipes that are nourishing for the mind and body! Simple, delicious, and rich in foods that are known for their anti-inflammatory properties. Vegan, Paleo, and Whole 30 friendly options. www.cottercrunch.com

Why follow a dairy-free and gluten-free anti-inflammatory meal plan?

Well, let me explain.

You see, we all have consumed grains, dairy, legumes, and meat (most of us) in our lifetime, yes? Yes! I (we) eat them all. Gluten-free grains of course.

But here’s the thing. As I sit here typing up this post, I can tell my brain and body need a little “calming down.” It’s been on the crazy cycle for oh… weeks now! YIKES! Yes, stress can really take a toll on one’s health and deplete you of important key MINERALS.

You know what else it can do? It can cause that oxidative stress to rise and if we are under chronic stress (chronic inflammation), the physical and mental kind, then our immune system is going to have a hard time responding. It will try to react and recover but doesn’t have the necessary nutrients in order to do so. Hey, it’s pretty tired of trying to fight, ya know?  Hence the continuous inflammation of the body and brain.  Sad, but true.

On the other hand, a little stress and a little inflammation can be good for the body. If you are healthy, managing stress, and moving the body daily, then your body will easily recover from that acute stress and build it up stronger.

Unfortunately, for many of us, we get stuck in the “chronic stress” cycle. Am I right? Raising hand! Which is why I thought it was about time we make another anti-inflammatory meal plan. Our first anti-inflammatory meal plan focused on grain-free and gluten-free recipes. This plan focuses on gluten-free and dairy-free.

The reason that this ANTI-INFLAMMATORY GLUTEN-FREE MEAL PLAN is ALSO DAIRY FREE.

In order to help COMBAT that chronic inflammation, we need to first make some MAJOR lifestyle changes (rest, sleep, take on less, etc.). Oops, I’m failing at that.

We also need to MAXIMIZE certain nutrients in our diet, such as omega 3 rich foods (EPA/DHA), anti-oxidants, minerals, Vitamin D, probiotics, water, and so on and so on. Temporarily removing a dairy, and maybe even certain types of grains can help absorb your body absorb more nutrients and therefore reduce stress on the body. Does that make sense?

I know, you’re probably now wondering… but why a dairy-free Anti-inflammatory meal plan? Doesn’t cultured dairy do wonder for the gut?  YES, it SURE does! Grass-fed dairy that’s rich in probiotics, like kefir, and yogurt, and even REAL butter, can be healthy and nourishing. Plus they are SOOOO tasty!

But here’s the thing, if you are under that chronic inflammation and stress, then you might also be experiencing digest issues and food intolerances. Any food can be inflammatory if your body comes to see it as an “invader” under chronic inflammation. Which may include dairy, casein, and lactose included! Hopefully, it’s a temporary intolerance, but you never know. Which is why I suggest trying out a low FODMAP meal plan first.

No no, don’t be worried, we can get this all worked out. Yes, we are going nourish the body and reduce stress.

Test, rest, reset! YES!!

IMPORTANT NOTE – If you are looking for an anti-inflammatory focused meal plan that’s also nightshade free, please check out my Healing Recipes Meal plan Round Up or my anti-inflammatory meal plan bundle.

This gluten-free dairy-free anti-inflammatory meal plan will fill you up with KEY nutrients to feed the GOOD bacteria in the gut, nourish the body/brain, and keep you filled and fueled!

Gluten-Free and Dairy-Free Foods to Fight Inflammation

  • Wild caught fish, bone broth or collagen, and grass-fed meats/poultry. (Winner Winner SALMON DINNER)!
  • Healthy cold pressed oils: Cold-pressed extra virgin olive oil, unrefined coconut oil, avocado oil, and expeller pressed sesame oil. Avoid refined vegetable oils if possible as they can be toxic in excess amounts.
  • Dairy-free probiotic boosters and cultured food – sauerkraut, pickled veggies, kimchi, kombucha, kefir water.
  • Vegetables and root starches: All the leafy greens and prebiotic-rich vegetables like artichokes, avocado, and cabbage. Also, starches such as rutabaga, beets, potatoes, sweet potatoes, and squash. Avoid corn if you’re not sure if it’s organic or non-GMO.
  • Fruits: Yes, fruit is packed with Vitamin C and more! Focus on the darker fruits with less sugar to really boost the antioxidant intake. Blueberries, raspberries, strawberries, and blackberries are great choices.
  • Natural sweeteners: Maple syrup and honey (rich in minerals), molasses, and date sugar are wonderful to use in moderation.
  • Herbs and spices – Curry, turmeric, cumin, fresh basil, mint – those wonderful herbs and spices that either soothe the nervous system and digestive system and/or they boost immunity/health!

Each recipe below is loaded essential vitamins, minerals, omega-3 (or other quality fats), and more! There are several paleo and whole 30 friendly recipes, plus a few vegan options for those who don’t eat meat/fish!

Anti-Inflammatory Meal Plan Recipes

If you need a complete layout for this meal plan, just right-click on this PDF for all the recipes,  Or feel free to email me!

Energy-boosting BREAKFAST and SNACKS

CREAMY COCOA COCONUT LOW CARB SHAKE {PALEO}

This low carb shake recipe, full of healthy coconut cream and unsweetened chocolate cocoa, will fuel your body for the day! The health benefits of this delicious vegan-friendly, paleo shake recipe will keep you energized and nourished

CREAMY COCOA COCONUT LOW CARB SHAKE

QUICK CARROT RICE BREAKFAST NASI GORENG {PALEO}

An Indonesian style breakfast Nasi Goreng that’s paleo friendly and super flavorful. Eggs, carrots, bean sprouts, broccoli, and organic meat = A combo rich in protein, Vitamin D, B Vitamins, Vitamin A, and fiber. Use Gluten Free Casein Free Chicken or Turkey Sausage or ground chicken sausage.

An Indonesian-style breakfast, Nasi Goreng

CHOCOLATE HAZELNUT BREAKFAST PROTEIN COOKIES {VEGAN}

These protein cookies are packed with real food nourishment! Hazelnuts, banana, sprouted plant protein, and dark chocolate (unsweetened cocoa = antioxidants!). Which makes them great for breakfast on the go and easy to digest. Kid approved too! Naturally sweetened.

Vegan Protein Cookies for a dairy-free and gluten-free anti-inflammatory meal plan.

SYNERGY POWER FUEL GREEN SMOOTHIE {PALEO, VEGAN}

This is one of my favorite POWER green smoothies. It’s packed with just real fruit/vegetables and coconut oil for an energy boost! Adding apples boost the powerful antioxidant Quercetin, which can help Quercetin can help stop inflammation. This anti-oxidant so powerful it can also help reduce chronic fatigue. (source). Why I love my Quercetin Packed Smoothies!

POWER FUEL Green smoothie in a mason jar glass with a straw

CHIA MATCHA OVERNIGHT BREAKFAST SMOOTHIE

Make ahead for breakfast to go the next day! The key nutrient in this dairy-free breakfast smoothie is Matcha! Matcha is a great anti-inflammatory food because it’s rich in vitamin C, selenium, chromium, zinc, and magnesium. CRUCIAL for reducing inflammation. Plus the nutrients in Matcha can help fight against viruses and bacteria!

Matcha Overnight Breakfast Smoothie in a glass

POWER LUNCH Ideas

GREEN GODDESS FIG NOURISH BOWLS {VEGAN, PALEO}

One of my most FAVORITE meals ever! It’s a plant base salad with so much packed into it! Green apple, fig, green goddess dressing, sesame seeds, leafy greens, cabbage, lemon, almonds and olive oil! You will get a balanced plant based meal rich in non heme iron (from figs and spinach), plus loads of Vitamin C and E! Whole 30 friendly.

green goddess fig nourish bowl salad

CHILI TUNA SPIRALIZED SPRING VEGETABLES SALAD {PALEO}

The 2 key anti-inflammatory ingredients to this dish is the spiralized purple turnip (rich in Plant based Iron) and wild caught Tuna (rich in Omegas). It’s also Low carb and Whole 30 friendly too.

spiralized spring vegetable tuna pasta salad

SPIRALIZED APPLE KIMCHI SALAD

I love this dish because of its tart, tangy, flavor. Great for boosting gut health as a prebiotic (quick kimchi), and rich in protein! Vegans can opt for tofu or tempeh, just be sure to use fermented cultured soybeans that are organic/non-GMO. If you want real kimchi, I have an Asian Southwest kimchi recipe here you can make.

spiralized apple kimchi salad with beef

 MEXICAN AVOCADO EGG SALAD COLLARD GREEN WRAPS {PALEO

Paleo Avocado Egg Salad seasoned with Mexican spices and jalapeño, then all wrapped up in collard greens! Whole 30 friendly. Use pasture raised eggs for more nutrients rich in Choline and Fatty Acids! 

Paleo Mexican Egg salad wraps

SUPERFOOD DINNER RECIPES

SUPERFOOD BAKED SALMON {PALEO ONE PAN MEAL}

Another great one pan meal loaded with SUPERFOODS for this anti-inflammatory meal plan! Salmon is rich in Omega 3’s, blueberries are rich in antioxidants and Vitamin C, and Brussel Sprouts are high in Vitamin K! Whole 30 friendly.

Superfood Baked Salmon dinner

HEALING ROASTED RED PEPPER BISQUE {DAIRY FREE}

This truly is a healing ANTI-INFLAMMATORY dish.  A spicy bisque with healing, immunity boosting nutrients. Mega dose of Vitamin C red pepper, and creamy coconut MCT fats. Not to mention broth with healing herbs and spices.

bowl of roasted red pepper bisque

DRUNKEN CHICKEN ZOODLE CASSEROLE {PALEO}

A casserole that is good for you!  Paleo zucchini noodle casserole with tons of flavor, Thai spices, and high protein. P.S Did you know that Thai Basil is one of the worlds best healing herbs? Yes, anti-inflammatory due with anti-stress effects

Drunken Chicken Zoodle Casserole

CRISPY RHUBARB LEMON CHICKEN BAKE {PALEO}

A one pan dairy free anti-inflammatory rich meal that’s tart and tangy ya’ll! I used maple syrup and rhubarb with a low sugar BBQ tomato sauce to make the marinade. Rhubarb is also a powerful anti-inflammatory food. The stalk is loaded with minerals (such as calcium, potassium, manganese, and magnesium) , fiber, protein, vitamin C, vitamin K, B  vitamins, and more.

Crispy Rhubarb Baked Chicken in a cast iron skillet

PHEW!! All done. And so much goodness to be made!

Hope you find this dairy-free anti-inflammatory meal plan and recipes helpful!

Please let me know if you have any questions. Everyone’s body works differently, so take that into consideration. All in all, you can’t go wrong with REAL FOOD!

GROCERY LIST:

  • frozen or fresh berries
  • zucchini
  • Fresh or frozen rhubarb
  • dried figs
  • parsley/Basil
  • Broccoli and Brussel Sprouts (fresh or frozen)
  • onion/celery/cucumber/tomatoes/beets/peppers/carrots/bean sprouts
  • oranges/apples /banana/
  • Lemon and Limes
  • Pumpkin Seeds/hazelnuts
  • avocado
  • Collard Greens
  • greens for smoothie and salads
  • garlic
  • turmeric/curry powder
  • Potato starch or tapioca flour
  • Sprouted pea protein  (no sugar added)
  • Matcha Powder
  • Optional Collagen powder
  • eggs
  • chicken breast or chicken thighs (skinless)
  • Organic Ground beef
  • Optional shrimp
  • Wild caught Tuna
  • Paleo Mayo
  • Almond butter (natural)
  • Gluten Free Tamari or Coconut aminos

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