Gluten, Dairy, Sugar Free Diet – 3 Meals Plan

Gluten, Dairy, Sugar Free Diet – 3 Meals Plan

I want to share with you some other recipes that do not contain gluten, dairy, sugar or soy. Besides, I’ve told you some things about a brand of cashew/coconut vegan cheeses/yoghurts from my country, Romania. Even if you will not find that particular brand in your country, the advice I’ve given to you will still be useful as they apply to any vegan cheese. So here are my 3 delicious, but also healthy meals: vegetables fruit salad, vegetables and tomato soup recipe and salad with yellow beans and avocado. Read the recipes and the other tips & tricks below. 


Vegetables Fruit Salad for Breakfast

Some of you might think this is not enough for breakfast, but if you’ll try it, you’ll see it is not so.

This dairy free recipe is simple: I just grate one big carrot and one medium red apple (with the skin on) – these are my main two ingredients for this gluten free breakfast. Then, I add whatever I have in the kitchen and it fits: half of avocado, one hard-boiled egg, some cubs of vegan cheese, olives etc.

What you should keep in mind about vegan cheese

In my country, Romania, we can find good, healthy cashew/almond/other nuts cheese from a local brand called Rawckers.

If you are not from here, try to find vegan cheese in local stores or, as I do, on local businesses websites. I trust them the most.

Yet, you have to be very careful. A while ago I found cashew cheese in a local supermarket, pricey but I said to myself I deserve it, I will buy it and then order from Rawckers. Big mistake! It was horrible.

Therefore, do not buy any kind of vegan cheese, even it says dairy free.

The above image is of a vegan, sugar free yoghurt I ate that day, it is with sour cherries and cashew.

Then, vegan cheese, no matter the type, is not so easy to digest, it is not well tolerable by everone so be careful. As this is an article part of my "endometriosis journal" I should say cashew cheese is a great substitute vor goat or cow cheese, but still, many endometriosis patients find it inflammatory. This is not my case, but I just wanted to leave this here too as it might be helpful.

I, for example, cannot consume vegan cheese or vegan yoghurts three days in a row and not too much at one single meal.

Almond cheese is lighter at taste and better (from my point of view) than cashew cheese.

Vegetables & Tomato Soup Recipe for Lunch

Yes, tomato is also a vegetable, but I chose this name because the tomatoes are the main ingredient/vegetable of this soup. They give the delicious taste, so it is not a simple “vegetables” soup.


1 carrot
1 small celery root
1 onion
1 medium potato
1/2 yellow bell pepper
1/2 red bell pepper
1 handful of green/yellow beans
1 small parsnip root
1/2 bunch of parsley
1/2 bunch of lovage
olive oil
5-6 big tomatoes
salt, pepper
bors (optional)


For this tomato soup recipe, first boil 1 litre of water and, when the water starts to boil add the next vegetables: 1/2 carrot cut into small cubes, 1/2 grated carrot, 1 small slice of celery root cut into small cubes, 1 small slice of celery root grated, 1 diced onion, 1 medium potato - cubed, 1/2 yellow bell pepper - diced, 1/2 red bell pepper - diced, 1 handful of green/yellow beans cut into two, 1 small slice of parsnip root - cubed and, if you have lovage (this is a plant, like parsley), also add now a stem of lovage just to boil with the rest of the vegetables.

Pour also 1 teaspoon of olive oil. Leave all these to boil for 20-25 minutes (till the carrot and the potato are done)

Meanwhile wash 5-6 big tomatoes. Put water to boil and when it boils add the tomatoes, leave for 2-3 minutes, take them out and peel them while they’re warm. Then, cut them into small cubes, put in another pot with ½ teaspoon of olive oil and a pinch of salt and cook for about 5 minutes.

When everything is boiled and ready, add the tomatoes into the soup, add salt, pepper and, if necessary (meaning the liquid is too low), add a glass of water and the traditional Ukrainian/Romanian/Russian bors (to be found at traditional food stores worldwide). If you add bors, keep in mind this is not gluten free, although the gluten quantity is very, very low.

At the end, add ½ bunch of chopped lovage and ½ bunch of chopped parsley. Mix it a little, turn off the heat and cover.

Serve this tomato soup with gluten free polenta - here's the recipe.

Avocado and Yellow Beans Salad for Dinner

For dinner I also ate some tomatoes soup and then I continued with this delicious salad made from boiled yellow/green beans (just put water to boil and them, add salt and a 1/2 teaspoon of olive oil and leave till they are soft).

This salad is very easy to do and delicious: just add in a bowel the yellow beans, 1 or 1/2 avocado, sliced, pour lemon juice, salt, olive oil and then, if you have, some vegan cheese. I chose a vegan cheese from Rawckers, a brand from my country, Romanian, a dairy free cheese that is made from almonds and cashew, it's delicious.


This was another meal plan with dishes with no gluten, no dairy and no sugar. Hope you liked it, it inspired you and you will also try this delicious food.

Here you can find some other meals like this one, gluten free, dairy free and sugar free.

See you next time with some other great ideas for a great health.

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AuthorMarina Rasnoveanu Marina's articlesMarina Rasnoveanu

Editor, Endometriosis patient, but very well now thanks to my doctor and my way of living. I am passionate about health & healthy living, writing and researching a lot in the past years on these topics. Here I will write articles, recipes, interviews, studies and all sorts of materials about dieting, endometriosis and health.