No dairy no gluten no time - help!

[NoGNoDNoClue]

My dietician, after having some health issues, has recommended I go gluten and dairy free, limited oils, no sugar and limited fruit. Red meat once or twice per month, oily fish two or three times per week.

If anyone here is doing similar on a limited budget and with limited time, do you have any tips?

I cook for one, and ideally want to prep and cook for a few days ahead, but also have some fairly quick options for same day.

There are a few meals on here that can be batch cooked and frozen
https://www.bbcgoodfood.com/recipes/collection/gluten-and-dairy-free-recipes

Gosh! There's not much left after you rule out that lot!

I'd recommend southeast Asian food - Thai, Chinese etc. Rice or rice noodles with soy or coconut based sauces. Can buy ready made sauces if time short, stir frys very quick, veg doesn't take much prep.
Easy to add protein of choice - chicken/fish/tofu/egg etc.

Jacket potatoes with chilli/baked beans/tuna mayo are a good standby here too.
Chicken and chips/roast potatoes

Roast dinner without the Yorkshire puddings and with gluten free gravy (which is better than standard imo)

Sausage and mash made with non-dairy spread (normal flora is dairy free)

Indian curries with rice, easy to prep ahead/batch cook

Gluten free pasta with tomato-based sauce and vegan parmesan (surprisingly good too!)

Mrs Crimbles coconut macaroons also make a good snack

Good luck! Hope it does the trick.

That is two major food groups to cut in one go.
Is this an NHS dietician?

It is normal to exclude one group, see how it goes, reintroduce and again see how it goes. Then move onto the next group.

Poultry and veg with potatoes or rice is probably your starting point.

What food did you used to like?
Because even a specialist diet should let you enjoy your food.

Batch cook big pots of vege chilli/ chilli with a little meat or bolognaise sauce using a gf recipe, portion up and freeze. Serve with gf pasta or microwave rice.

Mushroom omelette, peas and chips

Do big batches of baked potatoes, keep in fridge for a couple of days, then freeze what's left.

Beef bourguignon (Knorr beef stockpots are gf).

Aldi plain Bratwurst are gluten free if you want to make bangers and mash.

Some great ideas, thank you! Going to take a better look at them when I get home.

I agree @KnickerlessParsons !! But if it helps, honestly it will be worth it.

@Itisyourturntowashthebath yes, that option was discussed, but due to the issues affecting work, it was mutually decided to take out both, see how it goes. Then look at slowly reintroducing them, one at a time. I did get a really useful list of food to buy and things to avoid - but I'm now trying to figure out how to make it work day to day...

Dairy replacements
Soya milk is the cheap cheerful one and does not taste too bad. Get yourself a small flask so you can take it with you.
Cheese; most of it is crap and lacking in nutrients
Nush almond cream cheese with chives replaces Boursin
https://www.sainsburys.co.uk/gol-ui/product/nush-almond-chive-cream-cheese-150g
The others tend to be coconut based and OK for when you are feeling nostalgic but totally lacking in protein
Applewood smoked slices are OK for a burger
Violife feta goes in a frittata

Basic Flora does the job, you may want to get into mayo, olive oil or tahini based sauces to replace butter.

If you are over 40, take something like this while you work out where your calcium is coming from.
https://www.hollandandbarrett.com/shop/product/vitabiotics-osteocare-original-tablets-6100143627

Turkey mince is great for a.bolognese or chilli if you're avoiding red meat.

PP mentioned soy sauce - make sure it's something like gluten free tamari. Even ingredients like Chinese rice wine are often made with wheat so read every label! Mirin is usually OK.