Go Dairy Free Meal Plan: Top Allergy-Friendly Version (Printable!)


In the 2nd edition of Go Dairy Free: The Guide and Cookbook, I promised to share some meal plans online, and this is the third one! Go Dairy Free is actually a very allergy-friendly book all the way through. The recipe section begins with a full, easy-to-reference allergen chart, and there are allergy-friendly tips throughout the book. But I thought this was a nice meal plan to get you started without top allergens.

All of the recipes in Go Dairy Free are optionally plant-based, so this easy allergy-friendly meal plan can be vegan or omnivorous. And every recipe is optionally egg-free, gluten-free, nut-free, and soy-free. I’ve also created Go Dairy Free Pantry Stocking Printables to help ensure you are well prepared.

There are recipe tips following the dairy-free meal plan printable below. Most of the recipes can be made ahead (all or partially), and many can be adapted for more protein or special diet needs.

Go Dairy Free Meal Plan - Top Food Allergy-Friendly Version (Printable + Tips! Vegan Optional)

Go Dairy Free Meal Plan: Top Allergy-Friendly

This easy allergy-friendly Go Dairy Free meal plan serves four people. You can double or halve the recipes and ingredients needed for larger or smaller households, respectively. It is easily and optionally egg-free, gluten-free, nut-free, peanut-free, and soy-free. It’s also optionally vegan-friendly. Just click the link above or image below for the printable version!

Go Dairy Free Meal Plan - Top Food Allergy-Friendly Version (Printable + Tips! Vegan Optional)

Breakfast Recipe Tips

Baked French Toast Sticks

  • Make Ahead Tip: The sticks can be flash frozen, and popped in the toaster to reheat on busy mornings. So I recommend making a double batch on Sunday, and freezing half for Wednesday morning. The dip will keep in an airtight container in the refrigerator for the week.
  • Bread Tip: You can use your favorite dairy-free store-bought variety (gluten-free, if needed), or bake the Whole Grain Sandwich Bread (p 256) recipe in Go Dairy Free. It’s relatively easy and fun to bake!

Back to School Breakfast Cookies

  • Make Ahead Tip: These are meant to be made ahead! They will stay fresh for at least a couple of days in an airtight container. But I freeze several of them and pop them out when needed. They can be heated in the microwave, or will defrost in about 15 to 30 minutes.

Wild Blue Smoothie

  • Protein Tip: For breakfast, I like to enjoy the banana-free version or add 1 to 2 tablespoons of nut butter, seed butter, or protein powder.

In An Instant Oatmeal Packets

  • Make Ahead Tip: You might end up enjoying these on many mornings. They store for months in airtight containers or zipper baggies and the recipe includes flavor customization. Just add water and heat!

Just Peachy Power Smoothie

  • Prep Tip: Frozen peaches aren’t usually as sweet as you might expect, so be sure to taste test the smoothie before serving. Even if you aren’t into alternative sweeteners, just a couple drops of pure stevia can help to brighten lackluster fruit.

Chunky Monkey Muffins

  • Make Ahead Tip: These will keep at room temperature in an airtight container for up to two days. They can also be frozen to enjoy later.
  • Serving Tip: If enjoying them at home, drizzle on a little seed butter, like icing, for some extra nutrition.

Eggs Benedict with Hollandaise Sauce

  • Prep Tip: Yes, this recipe includes an egg-free option! Both versions are protein-filled but have an indulgent side.
  • Make Ahead Tip: You can prepare the sauce ahead (the eggy or the egg-free version), but I would blend and warm it just before serving.

Lunch Recipe Tips

Sweet Potato & Black Bean Taquitos

  • Make Ahead Tip: The taquitos can be prepped ahead of time, but I recommend baking them just before serving. They can also be frozen.
  • Serving Tip: I reserve this recipe for the weekends since the taquitos and guacamole do taste best when fresh. Plus, they are fun to nosh on while watching weekend games!

Deconstructed Falafel Bowls with Tahini Sauce

  • Make Ahead Tip: Everything can be prepped and made ahead, but I store the quino/chickpea mixture, sauce, and fresh vegetables separately and then assemble them together when serving.


  • Serving Tip: This recipe is also listed in the “Snack” chapter, but it’s naturally rich in plant-based protein and makes a tasty lunch. To round out the meal, serve it with vegetable sticks (like carrots, celery, and bell pepper) and Five-Star Ranch Dip.

Curried Cauliflower Bisque

  • Make Ahead Tip: Soup works well as a make ahead dish and can even be frozen.
  • Protein Tip: Stir in cooked chickpeas, top with roasted chickpeas, or stir in shredded cooked chicken for a heartier meal.

Lentil Curry in a Hurry

  • Make Ahead Tip: The lentils can be made a day or two in advance, and will actually improve in flavor as they chill overnight. You can also make the rice the night before (I’d make a big batch so you have enough for the Hawaiian Teriyaki Bowls, too), which helps to increase its prebiotic goodness. See my Guide to Perfect Rice for more details.
  • Protein Tip: The lentils themselves are loaded with protein. But if you really want to amp it up, this dish also goes well with leftover diced tofu or chicken.

Blackstrap Barbecue Beans

  • Make Ahead Tip: The beans and any add-ins can be made a day or two before. The beans will keep for at least two days in an airtight container in the refrigerator and can be frozen.
  • Serving Tip: These beans are a little less sweet and more wholesome than your average baked beans recipe. They make a great base for add-ins and we often serve them over rice or quinoa. You can make a double batch of rice with the Lentil Curry dish for convenience.

Spaghetti X’s & O’s

  • Make Ahead Tip: Since the sauce is prepared separately, you can make it ahead. Then you just prepare the pasta, add the sauce and heat for a few few minutes to serve.
  • Protein Tip: I like to add mini meatballs to this. To make them, mix ground beef, ground turkey, or vegan ground round with salt and pepper and roll the mixture into little balls. Saute them in a little oil over medium heat until cooked through and add them to this family-friendly spaghetti dish before serving.

Dinner Recipe Tips

Mushroom & Sage Stuffed Bell Peppers

  • Make Ahead Tip: You can prepare the stuffed peppers a day ahead and bake them just before serving. They can also be frozen. The peppers will soften more if pre-frozen, but will still hold up enough in baking.

Pasta Primavera

  • Make Ahead Tip: Since the allergy-friendly primavera sauce uses a roux, it can be made ahead and reheated just before serving. If it thickens too much, simply whisk in a little water to smooth it out.

Bring on the Bok Choy Stir Fry Meal

  • Serving Tip: This is a side dish that we often make into a meal. Despite the stir-fry theme, it isn’t Asian-influenced in flavor, so it pairs well with all types of proteins and bases.

Pesto Polenta Pie

  • Make Ahead Tip: I highly recommend making the allergy-friendly polenta crust ahead. It sets up as it chills and will keep in the refrigerator for a couple of days. The pesto looks best when fresh, but if needed, you can make it ahead. Just try to lock out any air when storing it.
  • Serving Tip: This is like a pizza pie, but I recommend serving it knife and fork style.

Mashed Potatoes & Miso-Mushroom Gravy Meal

  • Make Ahead Tip: Since the gravy uses a roux, it can be made ahead and reheated just before serving. If it thickens too much, simply whisk in a little water to smooth it out. Mashed potatoes are best prepared fresh, but they do store well in the refrigerator once made.

Lasagna Bechamel

  • Make Ahead Tip: For a lasagna, this comes together pretty quickly and can be assembled a day ahead. It doesn’t freeze quite as well due to the eggplant and mushrooms.

Veggie Tostadas with Avocado Crema

  • Make Ahead Tip: The vegetables and protein can quickly be cooked and stored up to two days in the refrigerator. However, I prefer to make the tostadas and crema fresh – they are both quick to prepare.


Stock up and prepare these easy family-friendly noshes at the beginning of the week for anytime snacking.

  • Fresh fruit (in season and house favorites)
  • Power Fudgies
  • Easy Cheesy Crackers
  • Lightly steamed vegetables (like cauliflower, carrots, or broccoli) with Pizza Dip
  • Fresh carrot, celery, and bell pepper sticks with Baba Ghanoush


I thought the allergy-friendly meal plan deserved an extra treat – four rather than the three in the other meal plans! Nonetheless, there are many more top allergen free desserts to enjoy in Go Dairy Free.

  • Chocolate Frostee
  • Buttahscotch Dessert Pudding
  • Chia Berry Crumb Bars
  • Carrot Spice Cupcakes

More Meal Plan Printables

Go Dairy Free Meal Plan: Easy Family-Friendly

Go Dairy Free Meal Plan - Easy Family-Friendly - with Printables, Make Ahead Tips, Vegan options, and Gluten-Free options

Go Dairy Free Meal Plan: Comfort Food

Go Dairy Free Meal Plan - Comfort Cuisine Version (Printable + Tips! Vegan Optional)

Dairy Free Pantry Stocking List

Go Dairy Free Pantry Stocking Printables - with Vegan, Gluten-free, Nut-free, and Soy-free options

For Hundreds of Dairy-Free Recipes, Get My Books:

Go Dairy Free 2nd Edition - The Ultimate Guide and Cookbook for Dairy-Free Living with Over 250 Recipes!

Eat Dairy Free - Your Essential Cookbook for Everyday Meals, Snacks, and Sweets

About Author

Alisa is the founder of GoDairyFree.org, Food Editor for Allergic Living magazine, and author of the best-selling dairy-free book, Go Dairy Free: The Guide and Cookbook for Milk Allergies, Lactose Intolerance, and Casein-Free Living, and the new cookbook, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. Alisa is also a professional recipe creator and product ambassador for the natural food industry.


  1. Pingback: Go Dairy Free Meal Plan: Comfort Food Version (Printable!)

  2. Wow – this is awesome! I’m definitely going to pass it a long to my Master Trainers who conduct Food Allergy Awareness trainings all over the US and Canada. Thanks so much for this resource!

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