Desperate plea for a dairy and gluten free no fuss lunch idea!

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Hi everyone

I am recovering from a non contagious but serious illness and my friend is coming over to help out.

She is dairy and gluten free for medical issues. Can anyone tell me a quick dairy and gluten free lunch I could throw together. Thank you

Gluten free pasta with tomato sauce
Jacket potato with baked beans or a tin of bean chilli (obv check ingredients)

Soup. Baked potato with bean chilli. Hummus and crudités. Curry and rice.

Pan fried salmon with rice or baked potatoes and steamed/roast veg? Doesn't take long and you can jazz it up with fresh herbs like dill and make some shortcuts eg premade rice or parbaked potatoes.

Salad
Antipasti
Baked potatoes
Soup
Gluten free pasta with sauce
Gf burgers with gf bun

gluten free wraps, spread with hummus roasted peppers, roll into log and slice I to 'pinwheels' served with a salad?

Sweet potato jackets with Moroccan hummus and salad.

baked sweet potato with hummus

Glitch in the Matrix!

we are great minds saucy yes to salad also

A packet of the dried savoury type rice, when its cooked add a tin of kidney beans in chilli sauce, yum! (if you're feeling more adventurous toast some almonds and pop those on the top)

If I was going to see a friend recovering from a serious illness, I'd be happy (and I am GF) with anything tbh.
A jacket spud with baked beans (Heinz are GF) or mushrooms and hummus would be fab - or an omelette with mushrooms/ham (though check packaging as some have milk protein).

Egg and chips. Yum.

I'm on a FODMAP exclusion diet at the moment so cutting out milk and wheat (among many other things). I've discovered two things so far firstly there are hidden ingredients in virtually all packaged and processed foods and secondly that most substitutes (dairy free milk, gluten free pasta etc) are really not very nice. So for me at least it's better to eat different things cooked from scratch than anything in a package even those that have a gluten or lactose free label on it.

For your friend I'd go for something rice or potato based (or maybe quinoa). I eat lots of stir fries now (but if she is very gluten intolerant you have to watch for some soy sauces) and lots of baked vegetables. A grilled pork chop or piece of fish with a nice veg and rice or potato, baked potato with a choice of sides or a salad (again better not preassembled).

Rice cake with smashed avocado?

If she is coming over to help.. surely she will bring lunch??

Rice and peas with chicken/fish/chick peas/cashew nuts. Add whatever you have in terms of seasoning / extra flavouring... coconut oil, egg, cardamon / turmeric / paprika..

I'm pretty sure the Newburn bakehouse bread Is gf and Df so you could get that and have chicken or tuna or ham sarnies.

Lamb tagline, but do rice not couscous!

Omelettes and chips or salad or both.