Emily Park

Gluten-Free, Dairy-Free & Meatless

This post is written by Tatjana Mustac. Tatjana is a college ambassador with celiac disease and a native of Queens, NY. 

Besides being strictly gluten-free for my journey with celiac disease, I have also become dairy-free and meatless. And of course, I still have a vast variety of food to still enjoy!

Health Benefits

When becoming vegetarian, your diet becomes much more healthier. According to the Mayo Clinic, some health benefits from being dairy-free and meatless include:

  • Significantly reduced risk for heart disease, diabetes, obesity and various forms of cancer
  • Lower cholesterol levels
  • Higher dietary fiber content necessary for proper digestion

What I Eat

A typical question I often am asked is: “If I do not eat gluten, dairy or meat, what do I eat?”

Some of my favorite gluten-free, dairy-free and meatless meals include: crepes, salads, various seafood dishes and plant-based burgers.

Sample Meal Plan

  • Breakfast: An omelette with plenty of vegetables. I typically prefer onions, mushrooms, spinach, zucchini and peppers.
  • Lunch: A greek salad without the feta cheese.
  • Snack: An açaí bowl. I typically prefer my toppings to be: strawberries, bananas, blueberries, chia seeds and coconut shavings.


Some tips I have for anyone attempting to try my diet are:

  • Meal prepping is essential
  • Try different recipes

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Here are a few more empowering posts by Nima community members:

What Celiac Disease Taught Me About Fitness

How to Get Started with a Gluten-free Diet

What Do You Do If You Accidentally Get Glutened

Handling the Psychological Symptoms of Celiac Disease

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