Gluten/dairy/egg free Trim Healthy Mama weekly menu

Ask and you shall receive. 😉 Last week I posted a collection of Trim Healthy Mama “E” meals that are gluten/dairy/egg free, since then my inbox has been full of messages asking for a a weekly, allergy-friendly menu.

Well, I am going to try to do be able to do this for you for awhile. :) No promises at every week as life gets kind of crazy with these Jedi in training running around. But, I know what it is like to struggle to find things you and your family can eat!

A weekly meal plan for the allergy friendly Trim Healthy Mama. Or for anyone who is gluten, dairy and egg free!

You will find that I try to eat what is in season.

I also feed my family things to help stretch out a meal.

Spinach and cabbage are my friends….I serve those a lot. 😉

I do make separate breakfast because I am the only one that needs to be egg free. However, I usually make that my smoothie time and my kids get those too. It’s not a whole, huge extra deal. We all need to eat lots of veggies and fruits. I love my Vitamix and if you can afford it, there is a great deal going on until November for reconditioned blenders with a five year warranty, you can check it out at my affiliate link, here.

Another tip to offer is that I will often make big batches of food and freeze them in portions that I can pull out and eat for myself so I’m not making separate meals. We often eat dinner leftovers for lunch the next day. Hopefully, I’m not too boring for you. 😀

Gluten/dairy/egg free Trim Healthy Mama weekly menu: 

Breakfast: Sausage patties with a side of sauteed spinach (S) *
*My kids get eggs to round this out

Lunch: Salad with shredded chicken and balsamic dressing. (S)*
(I make big batches of chicken and freeze like, this.)
*I give the kids fruit to round this out

Dinner: Chili (E)*
(I also double this and freeze it in single portions)
My husband and kids get this served with cheese, sour cream and tortilla chips

Dessert: “Peanut Butter” Apple Smoothie (E)

Breakfast: Oatmeal with cinnamon and apples (E)*
*Added maple syrup in butter for the kids

Lunch: Leftover Chili over a salad (E)

Dinner: Red sauce over spaghetti squash and a salad (S)*
(I generally make this in large batches as well and freeze or can it)
*The family is served gluten-free pasta

Dessert: Hot (affilaite linkCoconut Milk Tonic (S)

Breakfast: Green Smoothie-spinach, frozen berries, avocado,(affiliate linkgelatin and coconut oil (S)*
*The kids get scrambled eggs with their smoothie

Lunch: Leftover spaghetti squash and sauce (S)
(The leftover squash I save for one more dinner for me and the sauce goes in the freezer)

Dinner: Cabbage Beef Skillet (S)*
*The kids get theirs over rice

Dessert: Frozen Strawberries whipped with coconut milk for ‘ice cream’ (S)

Breakfast: Leftover rice steamed in a bit of water and mashed strawberries with touch of cinnamon (E)*
*Added cream and maple syrup for the kids

Lunch: Tuna over salad (FP)*
(I like this with no dressing so I can get away with it being FP)
*Kids get theirs with mayo and tortilla chips and fruit)

Dinner: BLT “Pasta” (S)*
(Leave off the parm for the dairy free)
*I use the end of my squash and GF pasta for the family.

Dessert: Frozen strawberries mixed with some nuts (S)

Breakfast: Green smoothie with apples, spinach, berries, some soaked oats and gelatin (E)*
*Kids had the oats cooked with berries, syrup and butter.

Lunch: Roasted cabbage with some chicken from the freezer (S)*
*The kids had some apple slices with peanut butter too

Dinner: Taco night ( Salsa, guacamole, ground beef, 1/4 cup beans) served over a salad (S)*
*The family had sour cream, cheese and taco shells

Dessert: Confessions….I had more dinner. 😉

Breakfast: sausage patties and spinach (S)*
*Eggs for the family

Lunch: Leftovers from taco night (S)

Dinner: Beef roast with radishes, cabbage, celery, onions and garlic (S)*
*I do potatoes and carrots for the family

Dessert: Green smoothie (FP)

Breakfast: Green smoothie with apple (E)*
*Family had the leftover potatoes from dinner fried with eggs

Lunch: The end of the leftovers from taco night (S)
(I really do make big batches to make quick lunches! 😉 )

Dinner: Soup made from the leftover roast minus the potatoes (S)

Dessert: Coconut milk mixed with frozen berries (S)

A weekly menu for the allergy friendly Trim Healthy Mama's. Or for anyone that is gluten, dairy and egg free! Now, if you are super organized, unlike me, and you need to put this on paper. My friend Gwen at Gwen’s Nest has a free printable menu. It even has a place to put your shopping list. She rocks. You should check out her site if you haven’t already. Lots of THM recipes and herbal remedies.
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 If you have any suggestions or things you’d like too see, please leave me a comment! 

*For the record, my thoughts and advice are only my experiences or what others have allowed me to share. We don’t claim to diagnose, treat or cure.*


  1. Michelle L. says

    Thank you for this. It’s helpful to get ideas from others, especially when dealing with DDF and GF. I do the same as you with the chili — double or triple and freeze the extra.

  2. Adrienne says

    This rocks!! thank you for making THM simple! I finally have something that I can cook for the family and I really appreciate the modifications for the kids. I’m looking forward to the next meal plan installment!! 😀

  3. Raquel says

    When you mention coconut milk, is this out of a can or actual jug? If out of can, how do you get yours from turning into cream and actually remaining a milk consistency?

  4. Jodi says

    I love this page! It’s full of very down to earth meals. My daughter was just put on a strict diet and I’m no veteran gluten/dairy/egg free cook. Thank you for this!
    My question is what recipe do you use for your soup with the left over roast?

    • says

      Thank you! That is exactly how I want people to see my blog…real food for real people.

      As far as soup with a roast, I usually saute some onions, garlic and whatever other veggies in some butter and olive oil. Then I use the gravy from the roast and maybe some extra bone broth, some times a jar a tomatoes. Then add the meat and seasonings, I play it by ear.

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