Soy-free and dairy-free foods?

I was just told today that I have very high sensitivities to soy and dairy. I don't eat all that much dairy anyway, but until today I didn't realize how much soy is in all of our foods. Does anyone know of any good soy-free and dairy-free foods that are easy to prepare in a residence hall apartment? We have a refrigerator, microwave, and a crock pot. Any help is appreciated!