Updated on October 18th, 2022
In the recent past, many keto advocates like me have been seeking meals free of dairy, which spans different reasons ranging from lactose intolerance or just medical reasons. The dairy-free keto meal plan contains such options while letting you have a wholesome diet even without a diary.
Features
The meal plan contains great recipes with balanced macronutrients spread across the various meal times, which helps to keep you on track with your keto diet. This includes your breakfast, lunch, and dinner, as well as occasional snacks. The dairy-free keto meal plan focuses on healthy and easy meals that come out delicious.
Recent studies on regular people with the keto diet have shown that people stall on the keto diet because they are consuming too much dairy. In some cases, dairy can lead to irritation in the boy, which can prevent weight loss. This will include removing heavy cream while replacing it with coconut cream or almond milk.
Benefits of the Meal Plan
This meal plan has quite some benefits, apart from cutting down or avoiding dairy meals completely. This meal plan helps you know your calorie intake because knowing your calorie and macro intake is great for maintaining a good weight and health. It will enable you to have and plan for macronutrient foods that have been broken down into carbs, fat, and protein. This way, you have balanced meals throughout the week.
You have fewer chances of going off your program with this meal plan. You just need to look at your meal plan and know what you need for the day. Your dairy-free keto diet will be intact when you don’t have to worry about not being prepared.
Another great benefit of the dairy-free keto meal plan is planning your meals on a budget. You don’t have to dash into a fast food or order some take-home because you know what is on your menu the whole day. It helps you have a detailed grocery selection, making it easier to prepare your meals.
Furthermore, when you limit your dairy intake daily, you are likely to experience increased fat loss because dairy products are easy to binge on. In the long run, weight loss is stalled since you take in more calories than you can burn.
It also helps with clearer skin. Research has shown a link between dairy intake and acne, which sometimes provokes pimples. This meal plan is also great if you are lactose intolerant since you are doing away with a portion of food your body cannot tolerate. Therefore, your gut health is improved. Your intestinal tract has a chance to heal when you give up foods you are intolerant to the product.
Also, you have increased energy and reduced stress levels. This meal plan is indeed packed with lots of goodness. Consult your health care provider before embarking on the meal plan.
Meal Plan
Day 1
Breakfast
- Easy paleo pumpkin muffins
Lunch
- Smoked salmon salad
Dinner
- Simple pork fried cauliflower rice
Snack
- Fudgy brownie protein bitter
Day 2
Breakfast
Lunch
- Thai cucumber chicken salad
Dinner
- Slow cooker beef bar bacon
Snack
- Gluten-free dairy-free granola bars
Day 3
Breakfast
- Baked oatmeal and homemade breakfast sausage
Lunch
- Greek salad with chicken
Dinner
- Easy sausage and veggie skillet
Snack
- Fruits kabobs
Day 4
Breakfast
- Mocha overnight oats
Lunch
Dinner
- Sheet pan barbecue chicken
Snack
- No-bake chocolate chip oats bars
Day 5
Breakfast
- Instant pot apple cinnamon oatmeal
Lunch
- Basil cashew chicken salad
Dinner
- Fresh sea bass ceviche
Snack
- Berry healthy smoothie bowl
Day 6
Breakfast
- Gluten-free zucchini muffins
Lunch
- Spicy tuna lettuce cups
Dinner
- Grilled chicken tacos and cilantro crema
Snack
- Dairy-free yogurt parfait
Day 7
Breakfast
- Blackberry kiwi fruit salad
Lunch
- Easy avocado chicken salad
Dinner
- Sundried tomato mac and cheese
Snack
- Purple power smoothie bowls
Extra-Tips
- Ensure to have more whole grains and vegetables in your meal plan
- Be sure to replace the common dairy products you would use ordinarily for non-dairy alternatives. For instance, use coconut cream in place of milk.
- Include a variety of meat, seafood, egg, and nuts, including veggies and oils, in your recipe for additional fat.
- Instead of using cheese for your snacks and salad topping, use olives.
- Almond, cashew, and hemp milk can replace regular or heavy cream.
Shopping List
Fruits and Vegetable
- Cauliflower
- Broccoli
- Spinach
- Kale
- Arugula
- Bell pepper
- Celery
- Cucumber
- Asparagus
- Blueberries
- Blackberries
- Raspberries
Meat and Fish
Non-Dairy Options
- Almond milk
- Hemp Milk
- Coconut milk
- Greek yogurt
Frozen Foods
- Cauliflower rice
- Cauliflower pizza
- Frittata
Fats and Oils
- Avocado oil
- Grass-fed glee
- Extra-virgin olive oil
- Coconut oil
- Hazelnut oil
Others
- Tofu
- Low-carb noodles
- Nut butter
- Chocolate
- Keto-friendly ketchup, BBQ, and dressing
- Keto-friendly sweeteners
- Keto proteins bars
- Keto granolas
- Eggplants
- Alternative flours
Conclusion
It is possible to have a free dairy keto meal for any reason you may have, which may include lactose intolerance or because you want to cut down on more calories. This meal plan contains wholesome meals to satisfy your craving while giving you a nutritious and healthy meal option. You can also snack with the healthy snacks outlined in this meal plan while keeping off any dairy product in your meal. I hope you find this meal plan helpful and try out the various recipes. Your keto diet just got better.
