Dairy-Free Meal Planning and Staple Dishes

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.

Sign up below to receive fresh, simple meal ideas for breakfast, lunch, dinner, dessert, and snacks.

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
EnglishSpanish

Pin It on Pinterest