Winter Allergen Friendly Menu Plan (free of gluten, dairy, soy, egg, nuts, fish)

**Linked to Allergy Free Wednesday**

One of the hardest things for me since having to remove many common allergens from our diet (dairy, corn, soy, egg, some nuts, and gluten) has been menu planning. 

I really love dairy. And bread. And eggs. And… you get the point.

I am still hoping eggs and almonds were miscalls, but in the mean time menu planning feels about as easy as walking a tight rope while playing the xylophone.

I know I am preaching to the choir. You have been there before (at least most of you reading this have). You know it is a challenge, so how about I quit talking about that and let you know what I did in an attempt to help you.

I made a sample one week menu plan. A menu plan that is free of dairy, gluten, corn, soy, egg, nuts, fish, and aardvarks.

Yes, I snuck that last one in there to make sure you were still awake. I know this post is a bit of a snooze fest. Sorry.

It might not work for you exactly, but I hope it helpful.

Most of the recipes I do on a day-by-day basis are my own recipes that are not published yet. So, this is not really my menu plan for the week, but, it is similar to something I would do. We also eat less meat then is on this right now because our freezer is currently empty, but when we can I like to have it more often. I just feel better.

We do use a lot of oats and baked goods for breakfast, and a lot of meatless dishes for lunch (when there are not leftovers available). If you can have eggs, I recommend breaking up the breakfast with eggs. If you can have dairy, have yogurt. You get the idea.

One more thing before the menu plan. If you could, please comment with whether or not this is helpful. Also, what are some ways I could make it more helpful? Would you like to see another winter menu plan or two? I am trying to find what works, and what does not. I really appreciate it! THANKS.

Winter Allergen Friendly Menu Plan

Disclaimer: I have included a few affiliate links in this menu plan. Purchases made through those links support Sweet Kisses and Dirty Dishes.

Note: You can not see the full menu on mobile phones, please use the computer .


  Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Breakfast Pumpkin Oat Breakfast Bars, Fruit Smoothies Chewy Apple Sauce Bars, Bananas Breakfast Quinoa Oatmeal Breakfast Cookies, Oranges Nut Free Kind Bars, Dairy Free Pumpkin Pie Smoothie Snickerdoodle Pancakes, Breakfast Sausage, Fresh Fruit Granola and Coconut Milk
Lunch Bacon Beans Lentils and Rice (Syrian Mujaddara) Lentil and Tomatillo
Sloppy Lentils served over rice, peas Sweet Potato Chili Quinoa Tomato Salad Warm Quinoa Salad
Dinner Crock Pot Chicken Fajitas over Quinoa or Rice, Black Beans Ginger Beef over Coconut Sweet Potatoes, Green Beans Crock Pot German Meatloaf,
German Potato Salad,
Steamed Broccoli
Pakistani Curry Over Rice Allegen Salsibury Steaks, Dairy Free Mashed Potatoes, Carrots Chicken w/ Rice and Beans Bacon Wrapped Chicken , Italian Green Beans
Snacks Hummus, and Bell Peppers Bananas cut in half and spread with Peanut Butter or Sunbutter Beef Jerky or Beef Snack
Avocado Lime Pudding Apple Slices, DF Pumpkin Dip Cinnamon Crackers, Bananas Blueberry Chia Pudding


  1. hi, I just found your blog and I love it! we live an outside-the-box, (some would say) radical Christian life– and love every min of it! my husband is allergic to eggs (we found out about 10 years ago) and I have found it difficult to cook exciting dishes –or at least dishes with some variety–for him. I already am not a very good cook, but for him and our 2 children, I want to get better! your menu plan is going to be VERY helpful, I can already tell! Thank you!!!!
    for Him, Karri

    • Thank you for answering that question Karri! I love doing posts like this, but since it is a hefty amount of work, I only want to do it if it benefits people. So, thanks, thanks, thanks for your response.

  2. BeefyBabyMama says:

    Thanks for this wonderful post! I’m a new breastfeeding mama and my babe is allergic to everything under the sun (well, feels that way. really it’s 6 allergens). I’ve been feeling hungry and frustrated for the past 2 months, and these types of blog posts help us soo much. Thanks again!!

    • Thanks! I like doing posts like these, I just need to know whether or not they are helpful.

      What is your nursling allergic too? I totally get the hungry thing. When my third baby was born (back in June) I ate a lot of dairy to try and get protein… then had to cut that out so turned to eggs and nuts. Had to cut those out (at least temporarily). It is hard to find good protein rich snacks!