Are you looking for a whole foods dairy-free menu planner?

Our Dairy-free Menu Planner is perfect for you if you’re looking for a whole food, healthy and nourishing menu plan that is also dairy and casein-free.

This menu planner is free of the following:

• All dairy products containing lactose and casein: milk, cream yogurt, cheese, butter and other products made from cow’s and goat’s milk.
• Refined sugar, pork, alcohol, preservatives, MSG and other artificial ingredients.
• Limited in the following foods: soy, wheat and gluten.  (There are some dishes with these ingredients but not very many).

Each week of the Dairy-free Menu Planner includes:

• Recipes for 5 delicious dairy-free dinners
• Recipes for 5 complementary side dishes
• An organized shopping list for the entire week
• Newer menu planners contain one breakfast meal a week.
• Alternative cheese recipes
• One dessert recipe a week to compliment your meals

More details:

• Customize any menu planner to your needs.
• Every recipe uses real, whole foods: fresh vegetables and fruits, protein such as poultry, fish and some red meat with complementing whole grains, seeds and nuts, and legumes.
• Easy to follow recipes for each dish
• Many recipes are quick to prepare: 30-35 minute prep and cook time total for each meal.
• Kid-friendly tips for some recipes.
• Ideas for substituting main ingredients in some recipes
• Nutritional information is included in all recipes.
• Many recipes are family-friendly.

Ready to eat delicious food?  We put the “yum” back into allergen-free meals!

Order the Dairy-free Menu Planners:

The Dairy-free Menu Planners and recipes are available on the membership site where you have unlimited access to all menu planners and recipes!

Almost all recipes & planners on the member site are dairy-free or have dairy substitute suggestions.

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

Get a FREE sample menu planner:

Click here to read what our customers have to say.

By becoming a Heart of Cooking member:

• Save time – no more searching for new and interesting recipes to feed you family
• Save money – no more impulse buying because you have a shopping list for the whole week
• Eat delicious food – no more “getting by” with tasteless frozen meals
• Eat healthier – by eating homemade foods made from whole ingredients
• Spend more quality time with you family – no more waiting for your dinner table at a restaurant
• Eat a variety of foods – no more eating the same meals every week
• Have less stress in your life – no more trying to figure out what to cook at the last minute
• Have less shopping trips – no more running to the store for forgotten ingredients
• Eat foods that work for your body – no more cheating on your diet because you want to eat something yummy or can’t find something to eat.
• Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!

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Are you looking for a gluten, dairy and soy-free menu planner that also works for a pescatarian diet?

Our Pescatarian Menu Planner is perfect for you if you’re looking for a whole food, healthy and nourishing menu plan that only includes fish and vegetarian meals and excludes the three most common food allergens.

This menu planner is free of the following:

• Gluten
• Dairy: milk, cream yogurt, cheese, butter and other products made from cow’s and goat’s milk
• Soy
• All meat products including chicken, turkey, beef, lamb, pork and game
• Refined sugar, alcohol, preservatives, MSG and other artificial ingredients

Each week of the Pescatarian: Gluten, Dairy and Soy-free Menu Planner includes:

• Recipes for 5 delicious dairy-free dinners
• Recipes for 5 complementary side dishes
• An organized shopping list for the entire week
• Alternative cheese recipes
• One dessert recipe a week to compliment your meals

More details:

• Customize any menu planner to your needs.
• Every recipe uses whole foods
  
• Easy to follow recipes for each dish
• Many recipes are quick to prepare: 30-35 minute prep and cook time total for each meal.
• Kid-friendly tips for some recipes.
• Ideas for substituting main ingredients in some recipes
• Nutritional information is included in all recipes.
• Many recipes are family-friendly.

Ready to eat delicious food?  We put the “yum” back into allergen-free meals!

Get a FREE sample of this menu planner:

Order this menu planner :

The Pescatarian: Gluten, Dairy and Soy-free Menu Planners and recipes are available on the membership site where you have unlimited access to all menu planners and recipes!

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

Click here to read what our customers have to say.

By becoming a Heart of Cooking member:

• Save time – no more searching for new and interesting recipes to feed you family
• Save money – no more impulse buying because you have a shopping list for the whole week
• Eat delicious food – no more “getting by” with tasteless frozen meals
• Eat healthier – by eating homemade foods made from whole ingredients
• Spend more quality time with you family – no more waiting for your dinner table at a restaurant
• Eat a variety of foods – no more eating the same meals every week
• Have less stress in your life – no more trying to figure out what to cook at the last minute
• Have less shopping trips – no more running to the store for forgotten ingredients
• Eat foods that work for your body – no more cheating on your diet because you want to eat something yummy or can’t find something to eat.
• Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!

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Are you looking for a gluten-free vegetarian menu planner?

Our Vegetarian Menu Planner is perfect for you if you’re looking for a whole food, healthy and nourishing menu plan that only includes gluten-free vegetarian meals.

This menu planner is free of the following:

• Gluten
• Most recipes are grain-free and Paleo
• All meat products including chicken, turkey, beef, lamb, pork and game
• All fish and seafood
• Most recipes are soy-free
• Refined sugar, alcohol, preservatives, MSG and other artificial ingredients

Each week of the Vegetarian Gluten-free Menu Planner includes:

• Recipes for 5 delicious dairy-free dinners
• Recipes for 5 complementary side dishes
• An organized shopping list for the entire week
• One dessert recipe a week to compliment your meals

More details:

• Customize any menu planner to your needs.
• Every recipe uses whole foods
  
• Easy to follow recipes for each dish
• Many recipes are quick to prepare: 30-35 minute prep and cook time total for each meal.
• Kid-friendly tips for some recipes.
• Ideas for substituting main ingredients in some recipes
• Nutritional information is included in all recipes.
• Many recipes are family-friendly.

Ready to eat delicious food?  We put the “yum” back into allergen-free meals!

Get a FREE sample of this menu planner:

Order this menu planner :

The Gluten-free Vegetarian Menu Planners and recipes are available on the membership site where you have unlimited access to all menu planners and recipes!

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

Click here to read what our customers have to say.

By becoming a Heart of Cooking member:

• Save time – no more searching for new and interesting recipes to feed you family
• Save money – no more impulse buying because you have a shopping list for the whole week
• Eat delicious food – no more “getting by” with tasteless frozen meals
• Eat healthier – by eating homemade foods made from whole ingredients
• Spend more quality time with you family – no more waiting for your dinner table at a restaurant
• Eat a variety of foods – no more eating the same meals every week
• Have less stress in your life – no more trying to figure out what to cook at the last minute
• Have less shopping trips – no more running to the store for forgotten ingredients
• Eat foods that work for your body – no more cheating on your diet because you want to eat something yummy or can’t find something to eat.
• Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!

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In addition to the Allergy Free Menu Planners, we offer a new and seasonal menu planner every week of the year!  These menus are available when you become a Heart of Cooking member.

The diet that is used for the weekly Nourishing Foods Menu Planners is a very simple and healthy diet that is very much like a Paleolithic diet, GAPS diet, or SCD diet.

This diet has been proven to help many people with a variety of physical and mental issues such as ongoing digestive problems, Celiac Disease, multiple food allergies, depression, anxiety, Autism, hypothyroidism, Hashimoto’s Disease and many others.

About the Nourishing Foods Menu Planners:

• One new seasonal menu available each week of the year
• Menu planners are e-mailed to you every Friday
• Allergen-friendly: many menus and recipes are also egg and/or nut-free

Each week of the Nourishing Foods Menu Planner includes:

• Recipes for 4 delicious dairy-free dinners
• Recipes for 4 complementary side dishes
• Recipes for one breakfast entrée and side
• An organized shopping list for the entire week
• One dessert recipe a week to compliment your meals
• Supplemental recipes as needed

This menu planner uses the following whole and unprocessed foods:

• Lots of vegetables
• Poultry
• Red meat
• Fish
• Eggs
• Nuts
•  Seeds
•  Fruits
•  Some legumes – lentils, navy beans and lima beans are used sparingly

Free of the following foods:

• Wheat-free
• Gluten-free: safe for anyone with gluten intolerance to Celiac Disease
• Dairy-free: butter, cheese, milk and yogurt can be used in some recipes by people who tolerate them
• Soy-free
• Grain-free
•  Free of starchy vegetables such as potatoes, yams, sweet potatoes and parsnips.
• Peanut-free
• No hydrogenated oils: coconut oil, olive oil and animal fat are used
•  No processed foods and meats
•  No canned foods except canned fish
• Yeast-free (not necessarily for a Candida diet;  recipes will use honey, fruit and sweet veggies)
• All sugar and sweeteners except honey and fruit.  Stevia can be used in place of honey in some recipes.
•  Processed juice or sugary drinks
•  Artificial colors, chemicals, and preservatives

Limited in:

•  Shellfish:  shrimp and scallops may be used but any other fish or poultry can be substituted
•  Beans and legumes: lentils, navy beans and green beans are used sparingly

More details:

• Every recipe uses real, whole foods: fresh vegetables and fruits, protein such as poultry, fish and some red meat with complementing whole grains, seeds and nuts, and legumes.
• Easy to follow recipes for each dish
• Many recipes are quick to prepare: 30-35 minute prep and cook time total for each meal.
• Kid-friendly tips for some recipes.
• Ideas for substituting main ingredients in some recipes
• Nutritional information is included in all recipes.
• Many recipes are family-friendly
• Complete list of substitutions you can use for replacing ingredients

Member options:

• Customize any menu planner to your needs and the shopping list will update automatically
• Add recipes!  Each weekly menu planner can include up 20 recipes in the PDF.
• Access all previous menus and recipes

Ready to eat delicious food?  We put the “yum” back into allergen-free meals!

Subscribe to the Nourishing Foods Menu Planners:

These and recipes are available on the membership site where you have unlimited access to all menu planners and recipes!

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

Get a FREE sample menu planner:

Still unsure? Find out more about How This Works.

Looking for someone to do all the work? I also offer Personal Chef Services for people with food allergies and food limitations in Baltimore, Maryland and surrounding areas.

Consultations available for people who may have specific questions about different allergen-free diets and help them find recipes they will love.  I offer 20 minutes FREE!

Become a Heart of Cooking member and…

• Save time – no more searching for new and interesting recipes to feed you family
• Save money – no more impulse buying because you have a shopping list for the whole week
• Eat delicious food – no more “getting by” with tasteless frozen meals
• Eat healthier – by eating homemade foods made from whole ingredients
• Spend more quality time with you family – no more waiting for your dinner table at a restaurant
• Eat a variety of foods – no more eating the same meals every week
• Have less stress in your life – no more trying to figure out what to cook at the last minute
• Have less shopping trips – no more running to the store for forgotten ingredients
• Eat foods that work for your body – no more cheating on your diet because you want to eat something yummy or can’t find something to eat.
• Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!

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These menu planners are chock-full of allergen-friendly recipes that are great for on-the-go meals.  These menu planners will help you create wonderful school lunches for your children or whenever you are traveling and on the go.

Details:

• 5 menu planners of recipes designed specifically for breakfast, lunch, snack and on-the-go meals
• Each menu planner consists of 5 entrees, 5 sides and 1 dessert
• Supplemental recipes included in some menu planners as needed
• Recipes are GAPS and mostly Paleo-friendly
• Many egg-free recipes
• Many nut-free recipes or options

The Meals:
Breakfasts:

• Lemon Poppy seed Muffins
• Very Berry Fruit Salad
• Muesli
• Egg-Free Banana Muffins
• Spinach Quiche Muffins
• Sunflower Bars
• Morning Glory Muffins
• Turkey Sausages
• Cauliflower Hash

Lunches :

• Basil Peach and Chicken Salad
• Pumpkin Avocado Wraps
• Skordalia with Carrot Sticks (Greek white bean spread with walnuts)
• Curry Chicken Salad
• Chef Salad in a Jar
• Hard Boiled Eggs
• Italian Lentil Pate Wraps
• Salmon Salad Wraps
• Chicken Salad with Avocado, Lime and Cilantro
• Southwestern Bean Dip
• Tortilla Pizzas
• Hemp Seed Tabouleh
• Basil and Tomato Chicken Salad
• White Bean Hummus
• Easy Egg Salad
• Chicken and Mango salad
• Egg-Free Tuna Salad
• Pear Pecan Chicken Salad
• BLT with Avocado
• Beef and Bean Burritos

Veggie Sides:

• Roasted Eggplant Wraps
• Green Bean Salad
• Carrot Spread
• Veggie Platter
• Chunky Gazpacho

Breads and crackers:

• Almond flour tortillas
• Seed Flatbread
• Sesame Crackers
• Seed crackers
• Lemon Rosemary Bread
• Almond Butter Bread

Snacks:

• Baked Zucchini Chips
• Ants on a Log
• Beef Jerky
• Kale Chips
• Cheesy Kale Chips (nightshade-free)
• Sunbutter Bees
• Celery Sticks with Ricotta Cheese and Olives
• Beet Chips
• No Nut Trail Mix
• Easy Trail Mix
• Baked Carrot Chips
• Spiced Pumpkin seeds
• Banana Chips

Desserts:

• Vanilla coconut cream candy
• Raw Peach Crumble
• Homemade Jello
• Dried Watermelon
• Cashew Apricot Bliss Balls

Supplemental:

• Slow cooked Chicken
• Homemade Mayo
• Avocado Mayo
• Almond Milk
• Almond Feta Cheese
• Roasted Garlic

How do I order the Travel and Picnic Menu Planners?

The Travel and Picnic Menu Planners and recipes are available on the membership site where you have unlimited access to all menu planners and recipes!

100% Guarantee! Be satisfied with delicious, healthy, and allergen-free recipes or receive a full refund within the first 30 days!

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By purchasing an Allergy Free Menu Planner, you will:

• Save time – no more searching for new and interesting recipes to feed you family

• Save money – no more impulse buying because you have a shopping list for the whole week

• Eat delicious food – no more “getting by” with tasteless frozen meals

• Eat healthier – by eating homemade foods made from whole ingredients

• Spend more quality time with you family – no more waiting for your dinner table at a restaurant

• Eat a variety of foods – no more eating the same meals every week

• Have less stress in your life – no more trying to figure out what to cook at the last minute

• Have less shopping trips – no more running to the store for forgotten ingredients

• Eat foods that work for your body – no more cheating on your diet because you want to eat something yummy or can’t find something to eat.

• Feel Happy and Healthy! When people follow a diet that works for their body, they often feel better than they ever thought possible!

Save

Save