What is a Gluten-Free and Dairy Free Diet?
A gluten-free and dairy-free diet removes all gluten/wheat and cow’s milk dairy containing products (casein) from the diet. Gluten is found in wheat, barley, rye, triticale, oats and spelt. Dairy (casein) is found in milk, cheese, cream, yoghurt, butter, kefir, ice-cream and chocolate. As casein is a protein found in dairy, this means that it will still be present in lactose-free (lactose being a sugar in dairy) varieties of dairy and as such, lactose-free dairy products will need to be avoided also. Most diets are based on key staples such as bread, milk, pastas, cheese, oats or yoghurt across all main meals, which can make removing these foods from the diet quite daunting. By swapping these key staples for high quality gluten-free and dairy-free alternatives, we can retain some normalcy with our new way of eating.
The meal plan inside this program has been designed with this in mind; to be completely gluten-free and dairy-free but full of delicious meals and snacks full of vibrant colour. From smoothies to avocado toast, and pasta to grilled kabobs, you do not have to miss out on some of your favourite meals which we have easily adapted to gluten-free and dairy-free eating.
One of the most important features of this program, recipe collection and meal plan is the nutrient content. Dairy is a rich source of calcium which can be difficult to replace with dairy-free foods. The meal plan contains key ingredients to ensure that you receive an average of 1,104mg calcium daily (which is well above the RDI for women between the ages of 19-50 years or men between the ages of 19-70), plus balanced meals and snacks to ensure that you feel satiated and energised each day. Our recipe collection ensures that each meal contains a minimum of 250mg calcium per serve, or 125mg calcium per snack.
This value packed Gluten-Free & Dairy-Free Program comes with everything you need to successfully achieve the benefits of this way of eating:
1) The Gluten-Free & Dairy-Free Program Guide
This resource comes with comprehensive information to assist with following a gluten-free and dairy-free diet, including:
- Why a gluten-free and dairy-free diet may have be recommended for you
- List of foods containing gluten + what to look out for on product labels
- Gluten-free shopping guide + gluten-free and dairy-free shopping list
- List of foods containing dairy + what to look out for on product labels
- Important nutrients focus on when removing gluten and dairy from the diet
- Gluten-free baking tips and suitable gluten-free swaps
- Gluten-free and dairy-free food swaps (including specific brands)
- Comprehensive list of delicious gluten-free and dairy-free breakfast, lunch, dinner, snacks and sweets ideas
2) The Gluten-Free & Dairy-Free Meal Plan
A done-for-you Nutritionist Designed 7 Day Meal Plan complete with delicious recipes and a shopping list to show you how exactly how to implement a Gluten-Free and Dairy-Free diet in a balanced way with adequate calcium.
- The meal plan serves 2 (for a couple) and recipes can be doubled for extra serves
- Completely gluten-free and dairy-free
- Batch cooking and leftovers are also utilised inside the meal plan to save you valuable time and effort
- Repeat the meal plan for another week or two, or swap out recipes from the recipe collection (below) to adjust and create your own meal plan.
3) The Gluten-Free & Dairy-Free Recipe Collection
We are just as passionate about health as we are about flavour and the enjoyment of food. This recipe collection comes packed with delicious gluten-free and dairy-free recipes that are rich in calcium (complete with a nutrition panel) to take the guess work out of gluten-free and dairy-free eating.
4) The Dairy-Free Foods High in Calcium Guide
This resource contains a list of dairy-free foods high in calcium, along with their calcium content per serving size. Use this list as a reference to help you reach your daily calcium RDI targets. We have also included a list of the calcium RDI's per age group plus an example one day dairy-free meal plan (complete with recipes and a shopping list) to show you how easy it is to reach a high intake of calcium without needing to rely on dairy.
QIM patients exclusively receive all 4 Gluten-Free and Dairy-Free Products inside this program at 22% off the RRP.
Gluten-Free & Dairy-Free Diet Program
You'll receive 4 x PDF downloads inside a .zip file