Going dairy-free? Whether you’re lactose intolerant, have a dairy allergy, or just want to avoid dairy, we’ve got you covered. Here are some tips, tricks, and a free 7-day dairy-free meal plan to make it easy!
If you want to know more about a dairy-free diet before checking out the actual meal plan, you can read more by jumping to the information section.
7-Day Dairy-Free Meal Plan
Our weekly dairy-free meal plan is based on a 2,000-calorie-per-day diet.
Note: We repeat a few recipes throughout the meal plan to simplify meal preparation, save time, ensure consistency, reduce food waste, and make it easier for beginners to stick to the diet. You can view the summary of the recipe repetitions here.
With most meal plans, day 1 is meal prep day. This means most of the meals you prepare today are used later in the week too.
If you do it this way, you need around 3 hours for preparation and cooking. It seems like a lot but it’ll pay off during the rest of the week!
Remember, look at the this table to to find out which recipes you’ll need to prepare multiple servings of.
To meet a 2000-kcal recommendation:
Breakfast/AM Snack: you can pair your Strawberry Shortcake Smoothie (approx. 378 calories) with your breakfast meal, or drink it as a snack.
Dinner: For dinner, you can pair your delicious pork tenderloin with some Basic Meal Prep Salad (approx. 110 calories). Take note of our storage and food safety tips specifically for preparing salads.
Note: We have some general storage and food safety tips for your buddha bowl, and pork tenderloin meal here.
To meet a 2000-kcal recommendation:
Breakfast/AM Snack: a dairy-free meal plan can still have some yogurt in it! For breakfast, you can have 150 grams of almond yogurt (approx. 91 calories) together with your open sandwich. Or you can eat the yogurt as an AM snack. Feel free to check out our dairy-free food swap suggestions in this table.
Lunch: you can prepare a Fresh Fruit Salad (approx. 139 calories) and have it alongside lunch. Or you could have it with your morning snack of almond yogurt.
Dinner: Enjoy your salmon with some Vegan Italian Salad (approx. 242.7 calories). Take note of our storage and food safety tips on preparing salads.
Note: We have some storage and food safety tips for your main meals here. For the vegan tortilla roll-ups, it’s recommended to assemble the tortilla roll-ups on the day you plan to eat them. This helps to keep the tortillas from becoming soggy and ensures that the vegetables remain crisp and fresh.
To meet a 2000-kcal recommendation:
Breakfast/AM Snack: For day 3, have a refreshing serving of apple juice (approx. 110 calories) together with your breakfast hash. This is the same recipe from Day 1.
Dinner: For dinner, you’ll be having the same pair-up from Day 1, which means you’ll be pairing your pork with a Basic Meal Prep Salad (approx. 110 calories)
Note: We have some storage and food safety tips for your pasta here.
To meet a 2000-kcal recommendation:
Breakfast: Eggs can definitely be part of a dairy-free diet! What’s better is you can enjoy a classic french toast too (with some tweaks) together with a Classic English Scrambled Eggs (approx. 236 calories).
Dinner: Just like Day 2, you’ll be a having a Vegan Italian Salad (approx. 242.7 calories) with some salmon! Yum!
To meet a 2000-kcal recommendation:
Breakfast/AM Snack: Similar to Day 2, your open sandwich can be paired with a serving of 150 g almond yogurt (approx. 91 calories). Or you can enjoy the yogurt as your snack. Take note of our storage and food safety tips on preparing sandwiches.
Dinner: For Day 5, we’re going to change things up a bit with your BBQ Chicken as a main and a Fresh Fruit Salad (approx. 139 calories) as your dessert. Alternatively, you can always pair this fresh fruit salad with your yogurt, and both can be your morning snack.
Note: We have some storage and food safety tips for your main meals here.
To meet a 2000-kcal recommendation:
Breakfast/AM Snack: Have a refreshing breakfast when you pair your arugula breakfast salad with this Strawberry Shortcake Smoothie (approx. 378 calories). Again, if you don’t feel like drinking it for breakfast, you can have it as a morning snack instead!
Dinner: Similar to Days 1 and 3 dinner, pair your pre-prepared pork tenderloin with a serving of Basic Meal Prep Salad (approx. 110 calories)
To meet a 2000-kcal recommendation:
Breakfast: Day 7 breakfast is a similar set up to Day 4, so pair your classic scrambled eggs with some Easy Vegan French Toast (approx. 314.7 calories)
Dinner: Like in Day 5, you can pair your BBQ chicken with a Fresh Fruit Salad (approx. 139 calories) as your dessert! Or you can make it as an AM Snack instead, if you don’t feel like eating it as a dessert for dinner.
Below is a quick overview of the recipes that are repeated during the 7-day Dairy-free Meal Plan:
| Recipes | Number of servings to prepare | Day and meal planned |
| Air Fryer Sausage Potato Hash Breakfast | 2 servings | Day 1, and 3 Breakfast |
| Strawberry Shortcake Smoothie ** | 3 servings | Day 1, and 6 Breakfast |
| Egg & avocado open sandwich | 3 servings | Day 2, and 5 Breakfast |
| Classic English Scrambled Eggs | 2 servings | Day 4 and 7 Breakfast |
| Easy Vegan French Toast | 2 servings | Day 4, and 7 Breakfast |
| Best Buddha Bowl | 2 servings | Day 1, and 4 Lunch |
| Shrimp and Pesto Pasta with Tomatoes | 3 servings | Day 3, 5 and 7 Lunch |
| Fresh Fruit Salad | 3 servings | Day 2 Lunch, Day 5, and 7 Dinner |
| Vegan Rice Crispy Treats (Gluten Free) | 3 servings | Day 1, 5 and 7 Snacks |
| Vegan Tortilla Roll ups | 2 servings | Day 2 and 4 Snacks |
| Easy + Crispy Air Fryer Zucchini Recipe | 2 servings | Day 3 and 6 Snacks |
| Basic Meal Prep Salad | 3 servings | Day 1, 3 and 6 Dinner |
| Tuscan Herb Pork Tenderloin | 3 servings | Day 1, 3 and 6 Dinner |
| SHEET PAN BUTTER SALMON | 2 servings | Day 2 and 4 Dinner |
| Vegan Italian Salad | 2 servings | Day 2 and 4 Dinner |
| BBQ Chicken & Roasted | 2 servings | Day 5 and 7 Dinner |
Food safety reminders for a Dairy-free meal plan
As mentioned earlier, this meal plan calls for some meals to be prepared in advance to save time. Here are some food safety tips to keep in mind when preparing meals in advance:
Pre-Prepared Salad
- Ingredients Preparation:
- Wash all vegetables and fruits thoroughly under running water.
- Dry the ingredients completely using a salad spinner or paper towels to prevent sogginess.
- Storage Containers:
- Use airtight containers to store the salad to maintain freshness and prevent contamination.
- For leafy greens, consider storing them with a paper towel inside the container to absorb excess moisture.
- Layering:
- Place heavier and wetter ingredients (like tomatoes and cucumbers) at the bottom.
- Keep leafy greens and delicate ingredients (like herbs) on the top.
- Dressing:
- Store salad dressing separately and add it just before eating to prevent the salad from becoming soggy.
- Refrigeration:
- Store the pre-prepared salad in the refrigerator at 40°F (4°C) or below.
- Consume within 3-5 days for optimal freshness and safety.
Sandwiches
- Bread Storage:
- Use fresh bread and keep it sealed in its original packaging or in an airtight container.
- If pre-assembling, consider toasting the bread slightly to avoid it becoming soggy.
- Ingredient Storage:
- Store wet ingredients (like tomatoes and pickles) separately and add them just before consumption.
- Use fresh ingredients and keep them in airtight containers or plastic wrap.
- Assembly:
- Assemble open sandwiches close to the time of eating, especially if they include perishable items.
- If pre-assembled, keep them tightly wrapped in plastic wrap or in an airtight container.
- Refrigeration:
- Store open sandwiches in the refrigerator at 40°F (4°C) or below.
- Consume within 24 hours to ensure freshness and prevent spoilage.
Meal Prep Bowls
- Ingredients Preparation:
- Cook and cool ingredients promptly. Use a food thermometer to ensure meats are cooked to the safe internal temperature.
- Portion out meals into individual servings using airtight, microwave-safe containers.
- Storage:
- Store different components (like grains, proteins, and vegetables) in separate compartments or containers if possible to maintain texture and flavor.
- Avoid overfilling containers to allow for even cooling and reheating.
- Refrigeration:
- Store meal prep bowls in the refrigerator at 40°F (4°C) or below.
- Label containers with the date they were prepared to keep track of freshness.
- Consume refrigerated meal prep bowls within 3-4 days.
- Freezing (if applicable):
- Some meal prep bowls can be frozen for longer storage. Ensure containers are freezer-safe and leave some space at the top for expansion.
- Label with the date and contents. Consume within 2-3 months for best quality.
Storing Pre-Prepared Pasta
- Cooking Pasta:
- Cook pasta al dente (firm to the bite) as it will retain better texture when reheated.
- Avoid overcooking as pasta continues to soften when stored.
- Cooling:
- Drain the cooked pasta and rinse with cold water to stop the cooking process.
- Toss the pasta with a small amount of olive oil to prevent sticking.
- Storage Containers:
- Use airtight containers to store pasta. Ensure the containers are clean and dry before use.
- Portion out pasta into individual servings to make reheating easier.
- Refrigeration:
- Store the pasta in the refrigerator at 40°F (4°C) or below.
- Label the containers with the date of preparation.
- Consume refrigerated pasta within 3-5 days for optimal freshness and safety.
- Freezing (if applicable):
- Pasta can be frozen for longer storage. Place portions in freezer-safe bags or containers, removing as much air as possible.
- Label with the date and contents. Consume within 1-2 months for best quality.
- When freezing pasta with sauce, consider separating them, as different components may freeze and thaw at different rates.
Storing Pasta with Sauce
- Cooling:
- Allow pasta and sauce to cool to room temperature before combining and storing to avoid condensation and sogginess.
- Store pasta and sauce separately if possible, as this maintains better texture and flavor.
- Storage Containers:
- Use airtight containers for both pasta and sauce.
- Ensure containers are properly sealed to prevent air and moisture from entering.
- Refrigeration:
- Store pasta with sauce in the refrigerator at 40°F (4°C) or below.
- Label the containers with the date of preparation.
- Consume within 3-4 days for best results.
- Freezing:
- Combine pasta and sauce before freezing, or freeze them separately.
- Use freezer-safe containers or bags, ensuring they are tightly sealed.
- Label with the date and contents. Consume within 2-3 months for best quality.
Storing Pre-Prepared Smoothies
- Preparation:
- Use fresh, high-quality ingredients.
- Wash fruits and vegetables thoroughly before blending.
- Avoid adding dairy products if you plan to store smoothies for an extended period, as they can spoil faster.
- Blending:
- Blend the ingredients until smooth.
- If you want to prepare smoothies for future use, consider adding a bit of lemon juice or other acidic fruits (like oranges or pineapples) to prevent oxidation and maintain color.
- Storage Containers:
- Use airtight, BPA-free containers or mason jars to store smoothies.
- Fill the containers to the top to minimize air exposure, which can lead to oxidation and nutrient loss.
- If freezing, leave some space at the top of the container to allow for expansion.
- Refrigeration:
- Store smoothies in the refrigerator at 40°F (4°C) or below.
- Label containers with the date of preparation.
- Consume refrigerated smoothies within 1-2 days for optimal freshness and nutritional value.
- Freezing:
- For longer storage, freeze smoothies in individual portions using freezer-safe containers or silicone ice cube trays.
- Label with the date and contents.
- Frozen smoothies can be stored for up to 2-3 months.
Thawing and Preparing Smoothies
- Refrigeration Thawing:
- Transfer the frozen smoothie to the refrigerator the night before you plan to consume it. It should be thawed and ready to drink by morning.
- Give it a good shake or stir before drinking to ensure even consistency.
- Room Temperature Thawing:
- If you need a smoothie quickly, you can thaw it at room temperature for about 30-60 minutes. Stir or shake well before drinking.
- Avoid leaving it out for too long to prevent bacterial growth.
- Blending:
- For a quick fix, blend the frozen smoothie cubes directly with a bit of water or juice to achieve the desired consistency.
What is a Dairy-free diet?
A dairy-free diet involves the exclusion of all dairy products and by-products from your meals. This means avoiding foods made from milk and milk derivatives. Key dairy products include:
- Milk
- Cheese
- Butter
- Yogurt
- Cream
- Ice cream
When might you need to follow a dairy-free diet?
There are several reasons why someone might choose or need to follow a dairy-free diet:
- Lactose Intolerance: Inability to digest lactose, the sugar found in milk.
- Dairy Allergy: Immune reaction to one or more proteins in dairy.
- Vegan Lifestyle: Avoiding all animal products for ethical, environmental, or health reasons.
- Health Conditions: Certain conditions, such as acne or digestive issues, may improve with a dairy-free diet.
What can you eat on a dairy-free meal plan?
A dairy-free diet, from the name itself would just need to exclude dairy from the diet. And because of that, it is still similar to how a regular diet is. We can still have the right balance of macros (carbohydrates, protein, and fat), which includes a wide variety of foods:
- Fruits and Vegetables: Fresh, frozen, or dried.
- Grains: Rice, quinoa, oats, and wheat (if not avoiding gluten).
- Protein Sources: Meat, poultry, fish, tofu, beans, and legumes.
- Dairy Alternatives: Almond milk, soy milk, coconut milk, and dairy-free cheeses and yogurts.
- Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
Dairy-free meal plan Swap Chart
If you often find yourself asking the question, “what to eat instead of dairy?” then here’s a food swap chart to help you out:
| Dairy | Dairy-free Swap |
| Milk | Almond milk, soy milk, oat milk, coconut milk |
| Cheese | Nut-based cheese, soy cheese, coconut cheese |
| Yogurt | Almond milk yogurt, coconut milk yogurt, soy yogurt |
| Butter | Plant-based margarine, coconut oil |
| Cream | Coconut cream, dairy-free whipping cream |
| Ice Cream | Almond milk ice cream, coconut milk ice cream |
| Cream cheese | Almond-based cream cheese, soy cream cheese |
| Sour Cream | Cashew sour cream, soy sour cream |
| Milk Powder | Coconut milk powder, soy milk powder |
| Condensed milk | Coconut condensed milk |
Dairy-free Communities here at Samsung Food
Like you, there are others who are following a dairy-free diet. You’re free to join and check out the recipes that are being posted in our dairy-free communities:
- Dairy Free & Egg Free Breakfast
- Dairy Free & Egg Free Desserts
- Simple & Delicious Dairy Free Eating
- Dairy Free Dishes
- Deliciously Dairy Free
