Dairy-Free in a Day Meal Plan

Finding dairy-free meals that fuel you isn’t complicated—it’s as simple as reaching into your fridge and combining a few nutritious staples. From nourishing dairy-free breakfasts to plant-based dinners you’ll look forward to, these easy meals are perfect for those just getting started or those who want to cook more at home.

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Meal Planning Basics

Every individual has slightly different needs based on their age and activity level, but as a guide, registered dietitian Cynthia Sass recommends these parameters:

Percentage of Daily Calories:

Fat: 25-35%
Carbs: 45-55%
Protein: 20-30%
To estimate your daily caloric intake per your activity level, use this calculator.
Remember, it’s all about eating a healthy, varied diet. You don’t need to get hung up on the numbers—a varied, dairy-free diet will provide all you need.
*A daily B12 supplement is recommended for everyone—regardless of diet.

Nutrition Pie Chart

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