5-Day Dairy-Free Meal Plan
Use the first day of this dairy-free meal plan as a "meal prep day" to get some staples made and prepared for the week. Use these recipes as grab-and-go lunches; this way you can focus on breakfast and dinner meals during the week. Include one day during the week where you have a leftover day and don't cook anything new.
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Dinner
Breakfast
| Ingredient | Qty |
|---|---|
| boneless chicken breasts | 1 pounds |
| bone-in chicken thighs | 5.5 pounds |
| ground turkey | 1 pounds |
| ground beef | 2 pounds |
| Ingredient | Qty |
|---|---|
| eggs | 4 |
| eggs (large) | 21 |
| hard boiled eggs | 4 |
| Ingredient | Qty |
|---|---|
| raspberries | 0.33 cups |
| apples (large) | 1 |
| sweet potatoes (medium) | 4 |
| cilantro | 1 handfuls |
| kale | 2 cups |
| lemon juice | 2 tablespoons |
| garlic | 1 cloves |
| lemons (large) | 1 |
| onions (large) | 1 |
| onions (medium) | 1 |
| onions (small) | 1 |
| carrots (large) | 9 |
| carrots | 2 |
| celery stalks | 3 |
| celery stalks (large) | 3 |
| parsley | 1.25 cups |
| parsley | 4 tablespoons |
| parsley | 1 handfuls |
| red onions (small) | 0.25 |
| granny smith apples (medium) | 2 |
| granny smith apples | 1 |
| shallots (medium) | 2 |
| fresh ginger | 0.25 cups |
| fresh ginger | 2 inches |
| fresh ginger | 2 tablespoons |
| fresh mint | 0.25 cups |
| medjool dates | 10 |
| green onions | 5 |
| red cabbage | 2 cups |
| avocados (medium) | 3 |
| avocados (small) | 4 |
| red bell peppers (large) | 1 |
| broccoli | 1 pounds |
| fresh dill | 0.33 cups |
| cherry tomatoes | 1 pints |
| fresh turmeric | 0.5 cups |
| sweet onion (small) | 1 |
| fresh figs | 4 |
| yukon gold potatoes (large) | 2 |
| mixed baby greens | 16 cups |
| lime juice | 6 tablespoons |
| radishes | 0.5 bunches |
| leeks (large) | 1 |
| romaine lettuce (large) | 1 heads |
| delicata squash (medium) | 2 |
| russet potatoes (medium) | 4 |
| russet potatoes | 2 |
| lacinato kale | 3 bunches |
| radicchio (small) | 1 heads |
| Ingredient | Qty |
|---|---|
| Herbamare | 1 tablespoons |
| Herbamare | 0.75 teaspoons |
| sea salt | 4.5 teaspoons |
| sea salt | 6 pinches |
| Italian seasoning | 4 teaspoons |
| black pepper | 0.5 teaspoons |
| dried thyme | 3 teaspoons |
| dried dill | 2 teaspoons |
| garlic powder | 1 teaspoons |
| onion powder | 0.5 teaspoons |
| turmeric powder | 2 tablespoons |
| whole black peppercorns | 1 tablespoons |
| bay leaves | 2 |
| crushed red pepper flakes | 0.5 teaspoons |
| kosher salt | 2.5 teaspoons |
| dried parsley | 2 teaspoons |
| Ingredient | Qty |
|---|---|
| frozen cherries | 1 cups |
| frozen blueberries | 1 cups |
| frozen blackberries | 1 cups |
| Ingredient | Qty |
|---|---|
| dijon mustard | 5 teaspoons |
| coconut aminos | 2 teaspoons |
| Ingredient | Qty |
|---|---|
| coconut flour | 0.25 cups |
| tapioca flour | 1.5 cups |
| maple syrup | 5 teaspoons |
| maple syrup | 10 tablespoons |
| baking powder | 1 tablespoons |
| baking powder | 3 teaspoons |
| vanilla extract | 1 teaspoons |
| organic palm shortening | 6 tablespoons |
| blanched almond flour | 4.75 cups |
| arrowroot powder | 0.25 cups |
| dark chocolate chips | 0.25 cups |
| raw vanilla powder | 0.75 teaspoons |
| unsweetened shredded coconut | 1.5 cups |
| Ingredient | Qty |
|---|---|
| coconut milk | 3 tablespoons |
| coconut milk | 1 cans |
| marinara sauce | 2.5 cups |
| Ingredient | Qty |
|---|---|
| raw almonds | 1 cups |
| chia seeds | 1 tablespoons |
| raw cashews | 1 cups |
| Zante currants | 0.5 cups |
| raw walnuts | 0.5 cups |
| raw almond milk | 2 cups |
| pumpkin seeds | 1.25 cups |
| white basmati rice | 1.5 cups |
| Ingredient | Qty |
|---|---|
| raw honey | 4 tablespoons |
| chicken stock | 6 cups |
| hemp seeds | 0.5 cups |
| beef bone broth | 4 cups |
| acai powder | 2 tablespoons |
| brown rice penne pasta | 12 ounces |
| Ingredient | Qty |
|---|---|
| organic bacon | 8 ounces |
| Ingredient | Qty |
|---|---|
| coconut oil | 3 teaspoons |
| coconut oil | 6 tablespoons |
| extra virgin olive oil | 21 tablespoons |
| extra virgin olive oil | 0.5 cups |
| red wine vinegar | 5 tablespoons |
| balsamic vinegar | 8 tablespoons |
| raw apple cider vinegar | 1 tablespoons |
| avocado oil | 0.25 cups |
| Ingredient | Qty |
|---|---|
| amino acid powder | 1 scoops |
| collagen peptides | 2 tablespoons |
| glutamine powder | 5 grams |
| Ingredient | Qty |
|---|---|
| water | 31 cups |
| Ingredient | Qty |
|---|---|
| cashew milk | 1.5 cups |