Healthy dinners do not need to be complicated to be effective. For many women, especially in their 30s and 40s, the biggest challenge is not knowing what to eat. It is finding meals that fit real life, support fat loss, and work for the whole family.

These five gluten-free and dairy-free dinners were created with simplicity in mind. Each recipe uses minimal ingredients, comes together quickly, and provides balanced macros to support energy, metabolism, and hormone health. Whether you are managing food sensitivities, focusing on whole foods, or just trying to get dinner on the table without stress, these meals make healthy eating easier on busy weeknights.

You will find protein-forward options, fiber-rich ingredients, and simple preparation methods that help you stay consistent without spending hours in the kitchen. Macros and servings are included for each recipe so you can plan with confidence and keep nutrition aligned with your goals.

If you are looking for easy gluten-free and dairy-free dinner ideas that support fat loss and feel sustainable long term, start here.

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1. Turkey Meatballs with Marinara Sauce

Servings: 4

Ingredients:

• 1 pound lean ground turkey
• 1/2 cup gluten-free breadcrumbs
• 1 large egg
• 1 teaspoon Italian seasoning
• 1 cup gluten-free marinara sauce

Instructions:
Preheat oven to 375°F.
Mix turkey, breadcrumbs, egg, and seasoning in a bowl.
Form into meatballs and place on a baking sheet.
Bake for 15 to 20 minutes until cooked through.
Warm marinara and toss meatballs to coat before serving.

Macros per serving (approximate):

• Calories: 320
• Protein: 28g
• Carbs: 14g
• Fat: 16g
• Fiber: 2g

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2. Chicken and Pineapple Stir Fry

Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts, cubed
• 1 cup pineapple chunks, drained
• 1 red bell pepper, sliced
• 2 tablespoons olive oil
• 2 tablespoons gluten-free soy sauce or coconut aminos

Instructions:
Heat olive oil in a pan over medium-high heat.
Add chicken and cook until browned.
Add pineapple and bell pepper and stir-fry until tender.
Stir in soy sauce or coconut aminos and serve warm.

Macros per serving (approximate):

• Calories: 340
• Protein: 30g
• Carbs: 18g
• Fat: 16g
• Fiber: 2g

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3. Chicken and Mango Salad

Servings: 4

Ingredients:

• 2 boneless, skinless chicken breasts
• 1 mango, diced
• 1 cucumber, sliced
• 1/4 cup fresh cilantro, chopped
• 2 tablespoons olive oil
• Juice of 1 lime
• Salt and pepper to taste

Instructions:
Grill or pan-sear chicken until cooked through, then slice.
Combine chicken, mango, cucumber, and cilantro in a bowl.
Drizzle with olive oil and lime juice, season, and toss gently.

Macros per serving (approximate):

• Calories: 330
• Protein: 29g
• Carbs: 16g
• Fat: 14g
• Fiber: 3g

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4. Garlic Shrimp with Zucchini Noodles

Servings: 4

Ingredients:

• 1 pound shrimp, peeled and deveined
• 2 medium zucchini, spiralized
• 2 cloves garlic, minced
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:
Heat olive oil in a pan over medium heat.
Add garlic and cook briefly until fragrant.
Add shrimp and cook until pink, about 2 to 3 minutes per side.
Add zucchini noodles and cook just until tender.
Season and serve immediately.

Macros per serving (approximate):

• Calories: 260
• Protein: 26g
• Carbs: 8g
• Fat: 14g
• Fiber: 2g

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5. Turkey and Avocado Lettuce Wraps

Servings: 4

Ingredients:

• 1 pound lean ground turkey
• 1 avocado, diced
• 1 head of lettuce, leaves separated
• 2 tablespoons olive oil
• Salt and pepper to taste

Instructions:
Heat olive oil in a pan over medium heat.
Cook ground turkey until browned and season to taste.
Spoon turkey into lettuce leaves and top with avocado.

Macros per serving (approximate):

• Calories: 370
• Protein: 26g
• Carbs: 6g
• Fat: 26g
• Fiber: 4g

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These recipes are all about keeping things simple and efficient, perfect for those busy weeknights. Whether you’re a seasoned cook or just getting started, these easy-to-follow recipes will help you whip up delicious, gluten-free, and dairy-free meals without the hassle. Adding these dishes to your routine is a great way to maintain a healthy lifestyle effortlessly, giving you more time to enjoy with your loved ones.

If you liked these recipes, then you will LOVE my free Lazy Girl’s Guide to Meal Planning + Prep!  Click here to grab it!

I also want to invite you to join my 3-week health and wellness program!  We combine education, balanced nutrition, macro tracking, carb cycling, intermittent fasting, and strength training to maximize fat loss and improve overall health.  Click the link below to grab your spot in my next round!

https://lorenmattingly.com/the-faster-way

Which of these recipes sounds the most delicious to you?!