This gluten-free and dairy-free healthy dinner meal plan (Volume 2!) is full of easy, crazy-good meals that’ll have you looking forward to dinner every single night whether you’re GF and DF or not! Perfect if you’re doing 21 Day Fix, WW, or just want to have some tasty meals planned out for you! Also includes a printable grocery list and some meal prep ideas for breakfast, lunch and snack!
Hey guys! So since my last gluten-Free and dairy-Free meal plan has been my number 1, most popular meal plan since it was released, I thought I'd give you guys a volume 2! There are a couple of old school reader faves on this list (I'm looking at you, Cherry-Balsamic Pork and Maple Mustard Chicken and Potatoes!) and a couple of newer ones including one of my most recent and current loves, the Thai Mango Curry with Shrimp!
I hope you guys love this one as much as you loved Volume 1!
Let's get to it!
This meal plan is perfect for absolutely anyone trying to eat healthier and anyone who just wants some delish dinners all planned out for them, but it also includes 21 Day Fix container counts and Weight Watchers links to get your personal points for each recipe!
For my meal preppers!
Here are some great recommendations that you can make on Sunday and eat throughout the week!
- Breakfast: Cauliflower Fiesta Rice Breakfast Bowl {Healthy Breakfast Meal Prep}
- Snack: The BEST Dairy-Free Vanilla Pudding Recipe
- Lunch: 21 Day Fix Chipotle Pumpkin Turkey Chili {Instant Pot | Stove Top}
And if you want some extra help with meal prep, check out this great meal prep post! It’s got loads of great basics (like quinoa and sweet potatoes) that you can batch cook in the Instant Pot, plus some great tips on how to meal plan/prep using your Instant Pot!
And you might be wondering…
What about the weekend?
I don't add weekend meals to these meal plans because I've found that more often than not, we'll have enough leftovers to fill in the two extra days (also sometimes we'll go out to dinner for one of them) and I don't want you guys to end up buying more groceries than you can use.
Around Thursday or so, you can see what you've got left in your fridge and decide if you need anything else to round out the week. A good tip is to always have some frozen ground turkey or chicken in the freezer for last-minute taco meat that you can use to make healthy tacos, taco salad, taco meat-stuffed peppers or zucchini, a quick taco soup, or some dinner nachos!
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Want to check out previous meal plans? Click here!
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Ok, let's get to this healthy meal plan!
Monday: Instant Pot Chicken Tikka Masala (Includes Stovetop Instructions)
Serving notes: I love this over my Garlic-Cilantro Cauliflower Rice to get in those extra veggies, but of course it's great over brown rice, too - either way, make extra for tomorrow night!
Meal Prep Tip: Since you have to trim chicken for today's recipe anyway, take a few extra minutes to trim the chicken for Wednesday's recipe while you're at it, you'll be glad you did!
Servings: 4
21 Day Fix Container Counts per Serving: 1 Red, ½ Green, ¼ Blue
Weight Watchers Personal Points Link: Instant Pot Chicken Tikka Masala
Tuesday: Thai Mango Curry with Shrimp
Servings: 4
21 Day Fix Container Counts per Serving: 1 Red, ½ Green, 1 Blue, ⅓ Purple
Weight Watchers Personal Points Link: Thai Mango Curry with Shrimp
Wednesday: Instant Pot Maple Mustard Chicken and Potatoes or Slow-Cooker Maple Mustard Chicken & Potatoes
Serving notes: I love this with some simple roasted carrots seasoned with salt and pepper (just put 'em in the oven at 425° and cook until fork tender)!
Servings: Instant Pot recipe serves 5; Slow-Cooker recipe serves 8
21 Day Fix Container Counts per Serving: 1 Red, 1 Yellow, 2 sweetener tsp
Weight Watchers Personal Points Links:
Thursday: Salmon Tacos with Deconstructed Guacamole
Serving notes: A couple of great side options for this one are either roasted or sauteed veggies (I love zucchini for this!) seasoned with this Smokey Southwestern Seasoning or this Carrot-Apple Salad - the cilantro in it really pulls everything together!
Servings: 4
21 Day Fix Container Counts per Serving: 1 Red, 1 Yellow, ½ Green, 1 Blue
Weight Watchers Personal Points Link: Salmon Tacos with Deconstructed Guacamole
Friday: 5-Ingredient Cherry-Balsamic Pork {Instant Pot | Oven}
Serving notes: serve this with some mashed sweet potatoes and roasted or steamed green beans and you'll be so happy (bonus points for throwing a little lemon zest over those green beans)!
Servings: 4
21 Day Fix Container Counts per Serving: 1 Red, ½ Purple, ¼ Green
Weight Watchers Personal Points Link: 5-Ingredient Cherry-Balsamic Pork Tenderloin
Hope you guys have an amazing week!! And if you follow along with this meal plan or make any of the recipes, I’d love to hear from you on social! Your posts, comments and photos of your meals seriously make my life!! You can find me here on my Facebook Page or find/tag me on Instagram @thefoodieandthefix 🙂
Don’t forget to save this healthy dinner meal plan to Pinterest!
Print out this week’s meal plan grocery list below!
📖 Recipe
Gluten-Free and Dairy-Free Healthy Dinner Meal Plan Volume 2 Week of 1/17/2022 Grocery List
Ingredients
Monday: Chicken Tikka Masala
- 1 medium onion
- fresh cilantro
- 8 cloves of garlic
- fresh ginger root
- 2 lbs boneless, skinless chicken thighs
- ½ cup plain Greek yogurt (0%, 1% or 2%) - or dairy-free yogurt if you're DF
- 1 Tbs tomato paste
- 1 can (14.5 oz) no-salt-added diced tomatoes
- 1 can of full-fat coconut milk
- seasonings: garam masala, ground cumin, ground coriander, turmeric, smoked (or regular) paprika, cayenne
Tuesday: Thai Mango Curry with Shrimp
- 1 small onion
- 1 sweet bell pepper (red, yellow or orange)
- 2 carrots
- 1 lemon
- 2 ripe mangoes OR 1 ½ cups pre-chopped mango from the produce dept OR frozen, thawed mango
- 1 knob of fresh gingerroot
- 2-3 cloves of garlic
- 1 ½ Tbs Thai red curry paste (I used Thai Kitchen)
- ½ Tbs chili paste (Sambal)
- 1 can full-fat coconut milk
- ¼ cup low-sodium chicken broth
- 1 1 /2 Tbs low-sodium soy sauce (gluten-free if you're GF, you can also use a gluten-free tamari)
- raw sugar (or sugar or honey or maple syrup)
- 1 lb raw shrimp, peeled and deveined
Wednesday: Instant Pot or Slow-Cooker Maple Mustard Chicken
- about ⅔ cup spicy brown mustard (I like to use my store's generic brand because it's less spicy than the name brands! - I find this to be true of all generic spicy brown mustards)
- about ¼ cup pure maple syrup
- 3 Tbs low sodium chicken broth or water
- 1 lb yellow potatoes, chopped into 1-inch chunks
- 2 lbs boneless skinless chicken thighs (or 2 lbs chicken breasts for slow-cooker version)
Thursday: Salmon Tacos with Deconstructed Guacamole
- 1 large jalapeno
- 1 large tomato or grape tomatoes
- ½ onion
- cilantro
- 2 cups shredded red cabbage - can get this in a bag pre-shredded with the bagged salads - can also use any coleslaw mix
- 2 limes
- 2 ripe avocados
- 1 lb raw salmon fillets
- corn tortillas
- Smoky Southwestern Seasoning: chili powder, cumin, ground coriander, onion powder, garlic powder, dried oregano, smoked paprika
Friday: Cherry Balsamic Pork Tenderloin
- 1 pork tenderloin, trimmed - about 1 ½ lbs
- 16 oz frozen sweet cherries, unsweetened
- 3 large shallots or 1 small-medium onion
- 2 Tbs balsamic vinegar
- ¼ cup fresh basil, chopped
- Don't forget ingredients for any other sides you may want this week!
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