Thinking about going dairy-free? Already on a dairy-free diet, and struggling with ideas of what to eat? This 7 day sample meal plan will give you recipes for three delicious milk-free meals per day. Each meal on the plan links to the recipe on MilkFreeMom.com for your convenience.
Please note: The recipes and nutritional data of the items in this meal plan have not been reviewed by a dietician.
Sunday
Breakfast: Dairy-Free Banana Pancakes
Lunch: Dairy-Free Spaghettio-O’s
Dinner: Chicken in Mushroom Sauce (serve with wild rice and peas)
Monday
Breakfast: Spinach Tomato Scramble Sandwich
Lunch: Hummus & Veggie Wrap
Dinner: Vegan Quinoa Sweet Potato Chili
Tuesday
Breakfast: Lemon Blueberry Oatmeal
Lunch: Simple Strawberry Salad
Dinner: Simple Seared Salmon (serve with baked potato and steamed broccoli)
Wednesday
Breakfast: Poached Eggs with Tomato, Basil, and Avocado
Lunch: Tropical Lentil Salad
Dinner: Linguine with Turkey Ragu
Thursday
Breakfast: Apple Cinnamon Breakfast Quinoa
Lunch: Bean and Veggie Soup
Dinner: Easy Chicken Meatloaf with Roasted Butternut Squash and Green Beans
Friday
Breakfast: Oat Milk Smoothie with a side of toast
Lunch: Kid Friendly Pasta Salad
Dinner: Fenway Style Sausage with a side garden salad
Saturday
Breakfast: Cinnamon Sugar Mini Donut Muffins
Lunch: Pizza Potato Skins
Dinner: Vegan Enchiladas with Southwest Salad