Not perfect. Just what works for me.
Going gluten-free and dairy-free wasnāt something I chose lightly.
At one point, it felt like everything I enjoyed eating was suddenly off limits.
Bread. Pasta. Comfort food. Eating out without overthinking.
And if youāre navigating endometriosis or adenomyosis, youāll know how overwhelming it can feel trying to figure out what actually helps your bodyā¦ and what doesnāt.
Over time, I stopped trying to make āperfectā meals and focused on meals that:
- Donāt trigger my symptoms
- Actually taste good
- Are easy to make on low-energy days
These are some of my go-to meals that I genuinely enjoy and come back to again and again.
1. Simple chicken, Cauliflower rice & roasted veg
This is my reset meal.
Itās basic, but it works.
- Grilled or baked chicken
- Cauliflower rice
- Roasted veg (courgette, aubergine, peppers)
- Olive oil, salt, simple seasoning
Itās easy on digestion and doesnāt leave me feeling bloated.
2. Sweet potato & chicken bowl
This is my comfort meal without the heaviness.
- Roasted sweet potato
- Shredded or grilled chicken
- Steamed broccolini and green beans
- Drizzle of olive oil
Itās warm, filling, and still gentle on my body.
3. Soup & gluten-free toast (especially on flare days)
When my body needs something soft and easy.
- Homemade butternut squash soup or chicken soup (canja for the Portuguese speakers š)Ā
- Gluten-free toast with some DF butter on the side
This is my go-to when Iām not feeling great or during a flare.
Minimal effort, maximum comfort.
4. Breakfast-style meals (any time of day)
Sometimes I donāt want a āfullā meal.
- Avocado on toast is my go to
- Yoghurt Bowl
- GF Porridge Oats
Quick, simple, and reliable.
5. Smoothie bowlsĀ
On days where I donāt feel like eating much:
- Frozen berries
- Coconut milk
- Maybe a scoop of protein powder
- Topped with seeds or coconut flakes
Easy to digest and takes minutes to make.
What Iāve learned
Eating gluten-free and dairy-free doesnāt have to be complicated.
For me, itās less about restriction and more about:
- Keeping meals simple
- Listening to how my body responds
- Having a few go-to options I can rely on
Iām not perfect with it.
And I donāt try to be.
But when I stick to meals like these, I feel noticeably better.
Less bloated.
Less inflamed.
More like myself.
Final thoughts
If youāre starting out with GF/DF, donāt try to overhaul everything at once.
Start with a few meals you enjoy.
Keep it simple.
And build from there.
Your body doesnāt need perfection.
It just needs support.
If this is something you struggle with too, Iāve created a full guide with the exact meals I eat when following a gluten-free, dairy-free plan.
Including flare day meals, low-energy options and a simple weekly structure so you donāt have to overthink it.
You can download it here š¤