7-Day Dairy-Free Meal Plan

Breakfast 

• Scrambled eggs (1 egg and 2 tbsp salsa, prepared using cooking spray) 
• 1 slice toasted rye bread, topped with 2 slices avocado (1/5 medium avocado) 
• 8 oz of almond milk 

Lunch 

• Turkey sandwich (2 slices wheat bread with 2 slices roasted turkey breast [1 oz each], ½ tbsp of mayo (check for ingredients that it has no cheese or milk), 2 lettuce leaves, 1 slice medium tomato, and 1 tsp deli mustard) 
• 1 medium pear 

Dinner

• 3 oz grilled salmon, seasoned with any lemon-based dried herb mix and sea salt 
• ½ C seasoned brown rice, prepared with 1 tsp olive oil, chopped fresh parsley and sea salt
• 1 C steamed summer squash adding garlic chives and a dash of sea salt

Snack

• 1 small apple  
• 1 tbsp of nut butter of choice

• ¾ C cooked cream of buckwheat (cooked with ¾ C almond milk, cinnamon, nutmeg.  ½ tbsp of maple syrup to sweeten) topped with 2 tbsp slivered almonds
• ¾  C of fresh blueberries
• 4 fl oz almond milk

Lunch

• Pasta salad (1 C cooked enriched whole-grain pasta, cooled, tossed with 1 diced plum tomato, 5 large sliced mushrooms, ½ C chopped red or yellow bell peppers, 2 tbsp chopped fresh scallions, 3 sliced jumbo black olives, and 1 tsp olive oil, sea salt)
• ½ C pineapple chunks

Dinner

• Burger (1 black bean burger on a reduced-calorie hamburger bun, ½ tbsp of mayo and 1 tbsp barbecue sauce) 
• Spinach salad (1½ C baby spinach, tossed with ¼ C fresh mandarin orange slices), drizzled with 1 tbsp vinaigrette  

Snack

• ½ oz or about 15 large dry-roasted, unsalted peanuts 
• 1 medium sliced apple

Breakfast

• 1 C bran flakes, dry cereal, topped with 2 tbsp chopped walnuts and ½ C fresh blueberries 
• 6 fl oz almond milk 

Lunch

• 1 small (4-inch) whole-wheat pita bread, served with ¼ C hummus (favorite flavor) 
• 8 oz low-fat non-dairy yogurt, almond or pea-based (favorite flavor) 
• 1 large peach 

Dinner 

• 4 oz center-cut pork chop, broiled or grilled, seasoned with any dried herb mix and sea salt
• 1 small baked potato with skin, topped with 1 tbsp of vegan butter alternative and 2 tbsp fresh, chopped chives 
• ½ C cooked, drained turnip or other greens, topped with 1 tsp olive oil 

Snack

• Handful of grapes 
• Handful of nuts 

Breakfast 

• 1 C overnight oats (add ½ C of oats in 8 fl oz of almond milk, cinnamon, nutmeg, and place in fridge overnight) top with 2 tbsp golden seedless raisins and 2 tbsp chopped pecans in the morning
• 1 large hard-boiled egg, seasoned as desired 

Lunch

• 6 oz “Rice Bowl”: scoop of brown rice, layered next with chopped Boston lettuce, Roma tomatoes, and scallion (green part only) topped with grilled chicken.  Topped with fresh lemon juice, olive oil, and basil.
• 1 medium orange 

Dinner 

• ½ C of black bean soup 
• 1 C steamed broccoli florets, seasoned as desired 
• 1 C wild rice, prepared with 1 tbsp olive oil 

Snack

• 10 large baby carrots, served with 2 tbsp hummus 

Breakfast

• 3-egg omelet filled with baby spinach, red pepper,
• 1 cup of fresh strawberries
• 1 cup of almond milk

Lunch

• Baked spaghetti squash
• Pasta sauce (homemade with Roma tomatoes, bell peppers, parsley, basil, green part of green onion, olive oil, and sea salt)

Dinner

• ½ bag of baby carrots, 1 Russet potato, ½ green bell pepper, 1 Roma tomato, sea salt, all spice, thyme. ½ can of coconut cream
•  Cook until veggies are soft in 1-2 cups of water. Blend until smooth or texture to your liking. Add coconut cream.
• 2 slices of millet bread toast buttered with Earth Balance (or other non-dairy) butter

Snack

• Trail mix:

• • ½ cup of walnuts
  • ¼ cup of peanuts
  • ¼ cup of coconut shavings
  • ¼ cup of sunflower seeds
• ¾ C of pineapples

Breakfast

• Banana almond pancakes:  Simple Mills Almond Pancakes and Baking Mix prepared with FODMAP-friendly ingredients, adding in ½ mashed ripe banana.  Top with a drizzle of pure maple syrup.

Snack

• 1 poached egg

Lunch

• Corn tortilla 
• Fresh ground turkey (seasoned with sea salt, parsley, allspice, green parts of green onions, Roma tomatoes, green bell pepper, ground cumin, juice of a lemon and/or black pepper)
• Lettuce
• 1 C grapes

Dinner

• 8 oz baked potato
• 4 oz stir-fried bell peppers with oil
• 4 oz grilled salmon
• 8 oz cantaloupe

Snack

• Trail mix
• ½ cup of walnuts
• ¼ cup of peanuts
• ¼ cup of coconut shavings
• ¼ cup of sunflower seeds