Meal Plans

7 day meal plan

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 for your convenience.

Please note: The recipes and nutritional data of the items in this meal plan have not been reviewed by a dietician.


Breakfast: Dairy-Free Banana Pancakes

Lunch: Dairy-Free Spaghettio-O’s

Dinner: Chicken in Mushroom Sauce (serve with wild rice and peas)


Breakfast: Spinach Tomato Scramble Sandwich

Lunch: Hummus & Veggie Wrap

Dinner: Vegan Quinoa Sweet Potato Chili


Breakfast: Lemon Blueberry Oatmeal

Lunch: Simple Strawberry Salad

Dinner: Simple Seared Salmon (serve with baked potato and steamed broccoli)


Breakfast: Poached Eggs with Tomato, Basil, and Avocado

Lunch: Tropical Lentil Salad

Dinner: Linguine with Turkey Ragu


Breakfast: Apple Cinnamon Breakfast Quinoa

Lunch: Bean and Veggie Soup

Dinner: Easy Chicken Meatloaf with Roasted Butternut Squash and Green Beans


Breakfast: Oat Milk Smoothie with a side of toast

Lunch: Kid Friendly Pasta Salad

Dinner: Fenway Style Sausage with a side garden salad


Breakfast: Cinnamon Sugar Mini Donut Muffins

Lunch: Pizza Potato Skins

Dinner: Vegan Enchiladas with Southwest Salad

Need snack ideas? Check out my list of 100 Milk-Free Snacks

© Copyright 2020. All rights reserved.