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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Dairy-Free Recipes to Fuel Your Day

In addition to the mouthwatering meal plans arriving in your inbox soon, we have a variety of tantalizing, easy-to-make dairy-free recipes available here on our website. Full of familiar flavors and nutrient-dense ingredients, these ingredients will keep you and your loved ones satisfied, energized, and nourished!

Caramelized Banana Protein Oatmeal

Fancy Grilled Cheese with Golden Fig Jam

Plant-Based Greek Meatballs with Dairy-Free Tzatziki

No-Bake Dairy-Free Pumpkin Pie

Dairy-Free Alternatives: The Ultimate Guide

Are you looking to transition to a dairy-free lifestyle but unsure where to begin? Maybe you’ve already embarked on the journey but find yourself missing indulgences like ice cream or cheese. With a plethora of dairy-free alternatives available, choosing the right ones can seem challenging. That’s why we’ve curated the ultimate list of dairy-free alternatives to support your dietary shift.

Get the Ultimate Dairy-Free Alternatives Guide!

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.