August 29, 2018
Last Updated:
October 13, 2022

Gluten- & Dairy-Free at School: 4 Health Coach Tips & Recipes

Back-to-school season often means busy schedules and a more hectic way of life, but you don’t have to forfeit healthy eating or nourishing your body. If you’re dealing with a new food intolerance like gluten or dairy, it can seem overwhelming to revamp your kitchen, recipes, and meals.

Check out these tips from Integrative Nutrition Health Coach Rachael Roehmholdt to navigate a gluten-free, dairy-free diet during the back-to-school season!

1. Keep your kitchen stocked for healthy meals and snacks.
When you’re eating with a food intolerance, it can be tricky to navigate food labels and ingredient lists. One tip is to do the research and make a list of foods that are safe for you all the time. Luckily, so many foods are naturally gluten- and dairy-free, so you’ll have a great place to start! Whole grains, meats, fruits and vegetables, and nuts and seeds are all nutrient-dense and safe to eat on a gluten- and dairy-free diet.

2. Plan the menu and plan for leftovers.
Menu planning allows you to set an intention for what you’re going to eat that week, helping you stay accountable for sticking with your gluten- and dairy-free diet. But it doesn’t have to be complicated: Choose a few recipes, buy the ingredients, and make the meals throughout the week. And do yourself a favor and plan for leftovers so you can eat well on busy weeknights without having to get into the kitchen every night.

3. Be prepared.
One of the best tips for anyone looking to go with (or stick to) a gluten- and dairy-free diet is to be prepared. Make a big batch of your favorite whole grain, like quinoa or brown rice, and enjoy it in breakfast bowls, salads, and as a side dish. Make it once and enjoy it multiple times! Prep ingredients over the weekend so you’re not scrambling to get a healthy meal on the table during the week.

4. Break out your slow cooker or pressure cooker. 
During the busiest weeks, break out your slow cooker or pressure cooker to make a big batch of soup or stew. There are so many great gluten- and dairy-free recipes to choose from. The best part is you can prepare the dish in the morning, and it will be ready in time for dinner.

Looking for a quick breakfast? Try Rachael’s chia pudding below, and check out our full Easy Eating guide for more recipes.

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Chia Pudding


  • 1/4 cup chia seeds
  • 1 can full-fat coconut milk
  • 1 tbsp maple syrup or honey (optional)


  1. Combine all ingredients in a bowl.
  2. Whisk to combine.
  3. Refrigerate for at least 4 hours, or overnight for best results.
  4. When ready to serve, divide the pudding into two serving dishes. Add your choice of toppings and enjoy!

Make It Your Own
Stir in vanilla extract, cacao powder, fruit or pumpkin purees, or your favorite nut butter. Top with fresh or frozen fruit, raw or toasted nuts, and your favorite spices.

Are you interested in learning more about becoming an Integrative Nutrition Health Coach? Get our cirriculum guide now!

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