Look, I’m not going to tell you this is easy.
Going gluten free and dairy free means relearning how to shop, cook, and eat. It means realising that half the “safe” foods you thought you could have are actually full of hidden dairy or wheat. (and for me, I’m also MSG free and yeast freeand asparatame free, so it makes it just a little more harder)
It means standing in the supermarket aisle for way too long, squinting at ingredient lists. Taking up the precious time of waiters or the person serving at Nando’s. Going through the allergen menu for half an hour looking at which boxes tick the right boxes! And doing a happy dance when you can actually have food you really want.
But here’s what I can tell you: it gets better. And easier. As time goes by. And, it doesn’t require you to become some sort of free-from superhero who meal preps 47 different Buddha bowls every Sunday.
Forget the meal plans. Build a safety net instead.
Meal plans are lovely in theory. In practice? They fall apart the second you work late, can’t find an ingredient, or just really don’t fancy quinoa again.
What actually works is having a mental list of about 10-15 foods you know are safe and that you can grab without thinking.
Mine looks something like this: (organic where possible)
- Eggs (boiled, scrambled, fried, whatever)
- Plain chicken thighs/breasts
- Grass fed beef mince
- Wild Salmon fillets
- Rice and potatoes (the MVPs)
- Gluten-free organic oats
- vegan butter
- Plenish organic almond milk
- Gluten free brown rice pasta
- Whatever vegetables look decent – broccoli, asparagus, carrots, red peppers (absolute fav), cucumber, tomatoes, gem lettuce, always ginger, garlic, onions.
- Sauerkraut or kimchi
- A specific brand of gluten-free bread I don’t hate because of the fillers and nasties in it, some GF bagels
- Coconut yoghurt
- Tamari or GF soy sauce
- Passata / tinned tomatoes, baked beans
- Frozen blueberries
- Organic EVOO – extra virgin olive oil and actual seasoning
- Dark chocolate that doesn’t taste like guilt
That’s it. Nothing Instagram-worthy. Just food I can eat without second-guessing myself.
Once you’ve got your list, you can start experimenting. But first, you need to feel safe.
The problem nobody talks about: random hunger
Meals are usually manageable. You can plan for breakfast, lunch, and dinner.
It’s 4pm on a Tuesday, you’ve finished your main tasks and had a few zoom’s when you’re starving and everything in the cupboard seems to consist of baked beans or tuna tuns, and you really feel like you need something.
This is where most people spiral into thinking they can’t eat anything and end up having crisps for dinner.
The fix? Three snacks you always have around.
For me:
- Quinoa rice crackers or rice cakes, and almond butter
- Celery or carrots with hummus
- A packet of good quality crisps (ready salted)
- Homemade granola bar
- 2 pieces of dark chocolate
Nothing fancy. Just reliable.
Stop trying to replace everything at once
I know the temptation. You go gluten free and dairy free, so naturally you buy gluten free bread, dairy free cheese, free-from biscuits, alternative milk, vegan butter…
And then half of it tastes weird and sits in your fridge making you sad.
Here’s a better approach: eat things that are naturally free-from first.
Stir-fries with rice noodles and tamari. Jacket potatoes with beans. Omelettes. Curries made with coconut milk. A proper roast dinner.
These aren’t “alternatives”. They’re just food. And they actually taste good.
You can figure out which free-from products are worth buying later, once you’re not feeling overwhelmed.
Label reading: annoying but necessary
Yes, you have to read labels. No, you won’t have to do it forever for everything.
After a while, you’ll just know which brands are safe and which ones to avoid.
Until then, scan for the obvious stuff:
- Wheat, barley, rye, gluten
- Milk, butter, cream, cheese
- Whey, casein (the sneaky dairy proteins)
And check the “may contain” bit if cross-contamination is an issue for you.
Some people need to be super strict. Some people have more wiggle room. You’re allowed to work out your own boundaries here.
The cupboard stock that changes everything
Once you’ve got a few basics in, life gets noticeably easier.
Things I always keep around:
- Gluten free pasta
- Rice noodles
- Tinned tomatoes
- Coconut milk
- Chickpeas and lentils
- Gluten free stock cubes
- Tamari (gluten free soy sauce)
- Olive oil
- Actual herbs and spices that make food taste like something
- Peanut butter
- A cereal or granola I’ve checked
- Some kind of snack bar that doesn’t taste like cardboard
With this lot, “there’s nothing to eat” becomes “I can definitely throw something together”.
Eating out without the anxiety
Eating out when you’re free-from can feel like navigating a minefield while everyone else just orders whatever they fancy.
The trick? Be boring and be okay with it.
Go for:
- Plain grilled meat or fish
- Rice or potatoes
- Salad or plain veg
- Olive oil and lemon on the side
No sauce unless you can confirm it’s safe. No “I’ll just risk it” unless you actually want to risk it.
You’re not there to prove how adventurous you can be. You’re there to eat food that won’t make you feel awful later.
The company and the atmosphere matter more than the menu anyway.
You’re allowed to keep it simple
This isn’t a moral test. You don’t get extra points for variety or creativity.
You’re allowed to:
- Eat the same breakfast every day
- Have “lazy” dinners
- Buy the same shopping every week
- Turn down food you’re not sure about
- Prioritise feeling well over trying new things
That’s not boring. That’s looking after yourself.
A very simple weekly approach
If you want a structure without the pressure:
Once a week:
- Pick one breakfast you’ll repeat
- Pick one lunch you’ll repeat
- Pick two easy dinners you can rotate
- Stock up on three snacks
- Buy some fruit, salad, and protein
That’s the system. That’s all you need.
One last thing…
If this feels overwhelming right now, that’s completely normal. You’re not doing it wrong.
You’re learning how to feed yourself in a completely different way, and that takes time.
Start small. Build your safe list. Repeat what works. Stock your basics. Be kind to yourself.
It does get easier. I promise.
