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dairy-free meal plan

February 7, 2020

DAIRY-FREE MEAL PLAN

There are several reasons for avoiding dairy in your diet. If you are lactose-intolerant, you are very familiar with the stomach pain that accompanies the ingestion of even small amounts of dairy and I think everyone who has experienced that special kind of hell can agree it just isn’t worth it.

But you don’t have to be lactose intolerant to experience negative side effects from dairy. Some people with dairy sensitivities experience bloating, digestion complications, and skin issues, such as acne. If you can relate to any of these issues, this dairy-free meal plan is for you!

 

DAY 1:

BREAKFAST

Spiced muffin

  • 3 tbsp almond flour

  • 1 tbsp coconut flour

  • ¼ tsp baking powder

  • ¼ tsp cinnamon

  • ¼ tsp nutmeg

  • ½ tsp sugar substitute

  • ⅛ tsp salt

  • 1 large egg

  • 1 tsp coconut oil

Grease the inside of a mug. Mix all ingredients in the mug until well combined. Microwave high for 1 minute. Remove from mug, cut in half, and spread with sugar-free fruit preservatives and enjoy!

Net carbs: 2.4g / Fat: 8.4g / Protein: 6.2g

 

LUNCH

Turkey bacon roll ups

5 slices of turkey meat

5 slices bacon

5 slices of avocado

1 lettuce leaf

5 pickle spears

Lay out your 5 pieces of turkey meat. Top each piece with a slice of avocado, bacon, lettuce, and a pickle spear. Roll up and hold in place with a toothpick. Enjoy a side of almonds for that crunch factor!

Net carbs: 5.2g / Fat: 64.3g / Protein: 81.5g

 

DINNER

Buffalo chicken spaghetti squash

  • ¼ cup olive oil

  • Salt and pepper

  • ½ spaghetti squash

  • ¼ lb chicken

  • 4 tbsp buffalo sauce

  • ¼ celery stick, diced

  • ½ green onion, diced

  • ¼ red bell pepper

Scoop out the seeds in the spaghetti squash, drizzle with olive oil, salt and pepper, and lay face down on a baking sheet. Bake in a 400 degree preheated oven for 45-50 minutes. Use a fork to scrape out the noodles. Place ¼ of the noodles on a plate and set aside.

Cube chicken and saute until cooked through. Mix in buffalo sauce, celery, green onion, and red bell pepper. Spoon over the spaghetti squash noodles and give a little stir.

Net carbs: 9g / Fat: 44.1g / Protein: 33.5g

 

Daily Total: Net carbs: 16.6g / Fat: 116.8g / Protein: 121.2g

DAY 2:

BREAKFAST

Tex mex omelet

  • 4 eggs

  • ¼ cup cooked sausage

  • 2 tbsp pico de gallo

  • 2 tbsp guacamole

  • Salt and pepper

  • Dash of hot sauce (optional)

Whisk eggs well. Add salt, pepper, and hot sauce to heat preference. Spray a small skillet with non-stick spray and heat over medium heat. Pour eggs in hot skillet and sprinkle top with sausage. Cover with a lid for 2-3 minutes or until eggs are cooked through. Spread eggs with pico de gallo and guacamole and fold in half.

Net carbs: 6.4g / Fat: 41.2g / Protein: 29.4g

 

LUNCH

Green protein smoothie

Vanilla Premier Protein shake

½ cup spinach

½ cup kale

1 tbsp MCT oil

4 ice cubes

Place shake, spinach, kale, and ice cubes in a blender and blend until smooth.

Net carbs: 6g / Fat: 17.1g / Protein: 31.4g

 

DINNER

Red curry coconut soup

  • 1/2 cup coconut milk

  • 1/2 cup chicken broth

  • 1 tbsp red curry paste

  • 1 cup frozen riced cauliflower

  • ½ cup shredded chicken

  • ¼ red bell pepper, thinly sliced

  • ¼ small onion, thinly sliced

  • ½ green onion, thinly sliced

  • 1 tbsp coconut oil

In a medium pan over medium high heat, saute onion and bell pepper in coconut oil for 2 minutes. Add coconut milk, water, red curry paste, and cauliflower and simmer for 5 minutes. Add shredded chicken and cook one minute more. Stir and top with green onions.

Net carbs: 9g / Fat: 48.9g / Protein: 24.2g

 

Daily Total: Net carbs: 21.4g / Fat: 107.2g / Protein: 85g

DAY 3:

BREAKFAST

Eggs, bacon, and biscuit

  • 3 eggs, prepared to preference

  • 5 strips of bacon, fried

  • 3 tbsp almond flour

  • 1 tbsp coconut flour

  • ¼ tsp baking powder

  • ⅛ tsp salt

  • 1 large egg

  • 1 tsp coconut oil

To make the biscuit, spray the inside of a mug with non-stick cooking spray. Mix flours, baking powder, salt, egg, and coconut oil together and microwave for 1 minute. Enjoy the biscuit with eggs and bacon.

Net carbs: 6.2g / Fat: 68.6g / Protein: 57.3g

 

LUNCH

Chicken salad lettuce wraps

  • 1 cup shredded chicken

  • ½ avocado

  • ¼ cup red pepper, diced

  • ¼ cup green pepper, diced

  • ½ cup celery, diced

  • 2 green onions, thinly sliced

  • ¼ tsp garlic salt

  • ¼ tsp pepper

  • 2 romaine lettuce or butter lettuce leaves

Mash the avocado. Mix in rest of the ingredients, except lettuce leaves. Divide chicken salad in half and scoop into lettuce leaves. Roll up and enjoy.

Net carbs: 6g / Fat: 17.9g / Protein: 44g

 

DINNER

Taco salad

  • 1 ½ cups chopped lettuce

  • ½ cup cooked hamburger

  • 1 tbsp taco seasoning

  • 2 tbsp pico de gallo

  • ½ avocado, diced

  • ¼ cup chopped olives

  • 5 tbsp dairy-free ranch dressing

Mix hamburger with taco seasoning. Mix rest of ingredients together and top with dressing.

Net carbs: 6.7g / Fat: 48.7g / Protein: 39.1g

 

Daily Total: Net carbs: 18.9g / Fat: 135.2g / Protein: 140.4g

DAY 4:

BREAKFAST

Chia seed pudding

  • 3 tbsp chia seeds

  • ½ cup coconut milk

  • Dash of vanilla

  • Pinch of himalayan salt

  • ¼ cup of mixed berries

Mix chia seeds and coconut milk. Let sit for 3-5 minutes until thickened. Stir in vanilla and salt. Top with berries for some natural sweetness.

Net carbs: 7g / Fat: 27.9g / Protein: 10.6g

 

LUNCH

Egg salad

  • 4 eggs, hard-boiled and peeled

  • ½ avocado

  • 1 pickle, diced

  • ¼ tsp salt

  • ¼ tsp pepper

  • ¼ tsp dry mustard

  • 1 cup shredded lettuce

Mash the avocado with the egg yolks until well combined. Dice egg whites. Gently stir egg whites, pickle, and seasonings with avocado and yokes. Top on a bed of lettuce.

Net carbs: 5g / Fat: 37.6g / Protein: 24.8g

 

DINNER

Lemon dill tilapia

  • 1 tilapia filet

  • Juice of half a lemon

  • 1 tbsp chopped fresh dill

  • 3 tbsp olive oil

  • Salt and pepper

Rinse tilapia filet in cold water and pat dry. Melt olive oil in a skillet over medium high heat. Salt and pepper both sides of the fish and place in hot skillet. Squeeze juice from half a lemon over fish. Cook for 4 minutes, flip, and cook other side of fish for 4 minutes or until flaky. Sprinkle with fresh dill and serve.

Net carbs: 3.2g / Fat: 44.7g / Protein: 22.7g

 

Daily Total: Net carbs: 15.2g / Fat: 110.2g / Protein: 58.1g

DAY 5:

BREAKFAST

Breakfast burrito

  • 1 low carb tortilla

  • ¼ avocado, diced

  • 3 tbsp salsa

  • 3 eggs

  • 1 tsp olive oil

  • Salt and pepper to taste

  • 3 slices of bacon, cooked and crumbled

In a small skillet over medium-high heat, heat 1 tsp olive oil. Scramble eggs in oil, add salt, pepper, and crumbled bacon just before eggs finish cooking. Place eggs, and avocado on tortilla. Top with salsa and roll up.

Net carbs: 9/ Fat: 50.3g / Protein: 42.3g

 

LUNCH

Pesto chicken salad

  • ½ cup shredded chicken

  • ¼ cup pesto

  • 1 cup mixed greens

  • ¼ cup sliced mushrooms

Mix all ingredients together and enjoy your zesty salad.

Net carbs: 6g / Fat: 38.4g / Protein: 30.6g

 

DINNER

Italian sausage stir fry

  • 1 italian sausage

  • ¼ onion, sliced thin

  • ½ bell pepper sliced

  • 1 cup broccoli florets

  • 2 tbsp olive oil

  • 1 tbsp balsamic vinegar

  • Salt and pepper to taste

Heat olive oil in a medium skillet over medium-high heat. Slice sausage in bite size pieces and add to skillet. Cook for 3 minutes. Add all ingredients to the pan and saute for 5 minutes, or until sausage is cooked through and veggies are tender.

Net carbs: 6.3g / Fat: 28.6g / Protein: 3.2g

 

Daily Total: Net carbs: 21.3g / Fat: 117.3g / Protein 76.1g

 

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