7 Day Dairy-Free Meal Plan

Seven day's worth of dairy-free and delicious recipes!

Easy Avocado Breakfast Tacos

Living with special dietary needs or restrictions is no easy feat, and that includes having to avoid dairy! Whether you are lactose-intolerant, have negative effects from dairy, or you avoid it for other reasons, it’s not the easiest food to cut out because it is in most things! So, instead of always having to remember to stock up on your lactaid and reading every label, try this dairy-free meal plan to avoid dairy altogether in the easiest (and most delicious) way! 

Why Dairy-Free?

Turkey Basil Ragu

Ther are so many reason why someone might want to avoid dairy. Some folks are lactose intolerant or are on special diets such as Low FODMAP, paleo, or vegan. Avoiding dairy can also mean reducing your environmental impact and choosing more animal-friendly options. No matter what your personal reason might be for going dairy free, this meal plan will help you navigate around the many dairy-filled recipes out there and find ones that better fit your diet.

The Dairy-Free Meal Plan

This fruit salad is super tasty and incredibly good for you!

This meal plan is filled with a versatile mixture of high protein, high fiber recipes that are packed with healthy nutrients. When you are not eating dairy, you can miss out on important nutrients like calcium, vitamin D, and other important minerals, which are really important bone and immune health. So, we’ve made sure to cover our bases so that you won’t be missing out on any of the important stuff!

Day 1

This Sriracha Salmon Power Bowl makes a great lunch or dinner!

Breakfast: Coconut Mango Chia Pudding

Lunch: Sriracha Salmon Power Bowl

Dinner: One-Pan Roasted Chicken And Veggies Dinner

Snack: Meaty Veggie Roll-Ups

Day 2 

eggroll salad with asian-style dressing

Breakfast: Avocado Breakfast Tacos

Lunch: Egg Roll Salad with Asian Style Dressing 

Dinner: Parchment Baked Fish and Vegetables

Snack: Almond Butter and Banana Sandwiches

Day 3

The Best Holiday Low-Calorie Meal Plan For Weight Loss

Breakfast: Breakfast Sweet Potato

Lunch: Farro and Black Bean Buddha Bowl

Dinner: Turkey Basil Ragu

Snack: Strawberry Sunrise Smoothie

Day 4

Plant-Based Bell Pepper Nacho Boats with Avocado Sauce and Cashew Queso

Breakfast: Baked Egg Mushrooms

Lunch: Plant-Based Bell Pepper Nacho Boats with Avocado Sauce and Cashew Queso

Dinner: Slow Cooker Herb Chicken and Veggies

Snack: Fresh Lime and Basil Fruit Salad 

Day 5

Our Easy Cinnamon Apple Peanut Butter Toast is so satisfying!

Breakfast: Cinnamon Apple Peanut Butter Toast

Lunch: Chicken and Broccoli Stir Fry

Dinner: Quinoa Chili

Snack: Classic Guacamole with Tortilla Chips

Day 6

slow cooker polynesian chicken

Breakfast: Southwest Sweet Potato Hash

Lunch: Mediterranean Chopped Salad with Salmon, Cucumber, and Mint

Dinner: Slow Cooker Polynesian Chicken

Snack: Air-Fryer Buffalo Cauliflower

Day 7

This is the best, dairy-free vegan mac and cheese that you'll ever eat!

Breakfast: Wild Blueberry, Mint, and Flax Seed Smoothie

Lunch: Mustard Chicken Salad

Dinner: The Best Vegan Mac and Cheese

Snack: Chocolate Coconut Almond Balls

We want to make sure you get the best of the best when it comes to our meal plans, so let us know what you think about this one in the comment section below!

Want More Dairy-Free Recipes?

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If you  try this dairy-free meal plan and love it, we’ve got more where that came from!

This incredible dairy-free meal plan is just one of many more on our site. Follow us on FacebookInstagram, or Pinterest to find all your new favorite meal plans, recipes, and workouts. Or, you can subscribe to our daily eNewsletter, and we’ll send you all the latest posts!

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Kelsey Butler, MS, RDN

Kelsey Butler is a Registered Dietitian and recipe developer. From a young age, Kelsey found a love for creating delicious recipes. Now, with a Master's in Nutritional Sciences, Kelsey uses her culinary skills to create healthy and unique recipes for many different diets. She is passionate about creating a healthy relationship with all foods and recipes that everyone can enjoy. Kelsey has a passion for cooking, but she also enjoys the outdoors, staying active, and traveling. She is currently living with her partner in New Zealand.

More by Kelsey

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