Dairy free keto diet plan for beginners I would just like to thank you for providing this information. You have done a great job and I really appreciate the post. Are you looking for a dairy free keto diet plan? Do you want to learn how to start a ketogenic diet the right way? In this guide, we’ll show you the best dairy free keto diet plan for beginners. Keep on reading if you’re ready to see your health improve by leaps and bounds!
Dairy-Free Diet Plan For Beginners: A Week’s Worth Of Nutritious Meal Ideas
It is a well-known fact that dairy products can cause disturbances to the digestive systems of some people. Dairy contains lactose, a sugar that these people cannot digest properly and it may also contain casein, an animal protein that can irritate the lining of the intestine in those who are allergic to it .
If you are lactose intolerant, you generally need to avoid fluid milk and possibly yogurt and soft cheeses which still have a fair amount of lactose in them. Depending on the severity of your situation, you may be able to eat harder aged cheeses without a problem. If you have a milk protein allergy, you need to avoid anything with a trace of dairy in it and look out for potential cross-contamination.
In either case, when you go dairy-free, you will most likely find yourself experiencing fewer stomach aches and cramps as well as more energy throughout the day. In order to make sure you’re getting enough nutrients without any interference from dairy products, here is a week’s worth of dairy-free diet plan meals!
Day One
- Breakfast: Power smoothie made with berries, nuts, and plant milk. Try soy, almond or coconut milk instead of dairy
- Lunch: Grilled chicken and baked potatoes with a side of guacamole and salsa
- Dinner: Broccoli soup and whole wheat bread
Day Two
- Breakfast: Granola cereal made from oats and nuts mixed with plant-based yogurt
- Lunch: Grilled tofu with brown rice, broccoli, and sesame seeds
- Dinner: Grilled chicken, brown rice, and steamed broccoli.
- Snacks: A piece of dark chocolate or some apple slices dipped in almond butter
Day Three
- Breakfast: Avocado, ham, and egg sandwich
- Lunch: Creamy carrot soup (made with coconut milk instead of cream) and whole wheat bread
- Snacks: A handful of nuts and fresh fruit
- Dinner: Beef stir fry with cauliflower rice
Day Four
- Breakfast: Oatmeal made from rolled oats and almond milk. Top it off with peanut butter and frozen berries
- Lunch: Tuna salad wrap made with whole wheat tortillas
- Dinner: Spinach, grilled chicken breast, and a side of brown rice
Day Five
- Breakfast: Scrambled eggs with whole wheat toast
- Lunch: Whole wheat pasta with Italian seasoning and mushrooms topped with olive oil
- Snacks: Celery and carrot sticks dipped in hummus
- Dinner: Broccoli cheese soup and whole wheat bread
Day Six
- Breakfast: Oatmeal with fresh strawberries and peaches mixed in
- Lunch: Bean salad made with canned beans, chopped vegetables, and vinaigrette dressing
- Snacks: Smoothie made with berries and plant-based yogurt
- Dinner: Fresh fish cooked in garlic butter over whole wheat couscous
Day Seven
- Breakfast: Turkey bacon and egg sandwich on whole wheat bread
- Lunch: Stir-fried vegetables with brown rice
- Snacks: An orange
- Dinner: Spaghetti with turkey meatballs
Tips For Dairy-Free Diet Plan
Switching from dairy products to plant-based alternatives is not always easy. Some dairy products, such as milk and cheese, can be found in almost every food. It will take time to change your eating habits, but you can do it!
Here are some quick tips for going dairy-free:
- Reach for the unsweetened plant-based yogurt instead of dairy yogurt.
- Choose nut, oat, or coconut milk over cow’s milk.
- Look for meat alternatives that are made with beans or soy protein instead of dairy.
- Try mustard or balsamic vinegar on sandwiches instead of creamy condiments that may contain dairy ingredients.
- Make sure you’re getting enough calcium by reaching for soybeans, almonds, dark leafy green vegetables, sesame seeds, and calcium-fortified juices, etc .
- When eating out, be mindful of hidden dairy ingredients like butter or cheese in pre-made foods like fries or salads.
- Remember that many products are made with dairy (sometimes without clearly stating it on the label). Cheese often appears in prepackaged food items like noodles, crackers, etc.
- Don’t forget to read ingredient lists! Many companies put milk proteins (whey), whey protein concentrate, casein (from milk), natural flavors (or flavorings which can contain milk products), or lactose (another type of sugar from milk) in their products . If you see any of these ingredients listed on the box/packaging/label of the food you’re about to eat, don’t buy it!
- Be mindful of foods labeled as ‘non dairy’ or ‘vegan.’ These products are not always free from milk proteins . In some cases these items may actually contain traces of dairy because processing equipment is shared between milk and non-milk based products. If you have an allergy, that can be enough to cause a reaction. It’s even more important to read ingredient lists when you purchase these types of foods so that you can avoid hidden dairy ingredients.
Dairy Free Keto Meal Plan
Creating a Keto Meal Plan
When making this keto meal plan we wanted to keep in mind those with busy schedules who don’t always have the time to cook every meal. In this plan there is a focus on healthy and easy meals that are still delicious. Plans change, but that doesn’t mean you can’t still have a good idea on your meals going into the week to keep nutrition your top priority.
Benefits to Meal Planning
There are tons of benefits to looking at your meals ahead of time. Some of the biggest benefits include:
- Knowing your calorie and macro goals will already be perfect. No more end of the day stress trying to find your “perfect” macronutrient food to fit the plan. We’ve already broken down the carbs, fat, and protein so you know the meals will be balanced going into the week.
- “Fail to Plan, Plan to Fail”. With a meal plan there is no need to go off the program. You can just look at the plan and see what you need to eat that day. There is mental satisfaction knowing you don’t need to worry about having not prepared for the day.
- Budget Master- Planning your meals not only helps you, but also your wallet. There is no need to stop for fast food or order takeout. Plus the grocery guide allows you to know what you need to purchase the next time you are at the store. No more wandering and purchasing foods you don’t need, you have a plan to stick to!
These are just a few of the many benefits to having a meal plan. We recommend everyone have some kind of plan for what they want to eat during the week. It alleviates stress and ensures you stay on track!
Details for This Meal Plan
This is a Monday through Sunday meal plan, however it is 7 days meaning you don’t have to wait until Monday to start the diet. Jump on and start this plan’s “Monday” on your Wednesday, It’s all about prioritizing your mental and physical health first!
This weeks focus is a 100% dairy free diet. Often times when people stall on keto it can be because they are consuming too much dairy. Dairy can lead to inflammation and irritation in the body preventing weight loss. Plus, everyone knows it’s just too easy to eat your weight in cheese!
“WHAT IF I DON’T HAVE TO BE DAIRY FREE?”
If you aren’t someone who needs to; or wants to be dairy free, go ahead and have the dairy filled counterparts for recipe ingredients. Swap:
- Butter for coconut oil
- Coconut cream for heavy cream
- Coconut cream for cream cheese
- Almond milk for heavy cream
Even if you don’t need to be dairy free we always recommend giving it a try. This meal plan is only 7 days so who knows, maybe you find a new love for coconut milk!
Weekly Meal Plan
Let’s start meal planning! Download our shopping list and run to the grocery store because it’s time to get prepared. We’re going to breakdown breakfast, lunch, dinner, and snacks on our keto diet meal plan WITH macros included. It doesn’t get much better than that!
Monday
Breakfast – KC Breakfast Bowl Keto Diet Breakfast Bowl | 5 Minute Breakfast!
Lunch – KC Beef Stew Low Carb Beef Stew (How To Make a Thick Stew) *Make 4 servings to eat throughout the week*
Dinner – KC Egg Roll in a Bowl Egg Roll in a Bowl (10 Minute Dinner) – KetoConnect *Make 4 servings (2 for now, 2 for Wednesday) After Dinner Snack – RX Nut Butter, Vanilla Almond Butter RX NUT BUTTERS
Totals for the day: Calories 1695, Protein 121g, Fat 120g, Net Carbs 22g
Tuesday
Breakfast – Healthful Pursuit Smoothie Bowl Keto Breakfast Dairy-free Smoothie Bowl
Lunch – KC Chicken Salad Low Carb Chicken Salad – KetoConnect
Dinner – Ribeye Steak with sauteed Mushrooms (8oz steak with mushrooms cooked in ghee)After Dinner Snack – KC Avocado Fudge Cookies Avocado Fudge Cookies – KetoConnect *Make 9 cookies as you will eat them throughout the week*
Totals for the day: Calories 1727, Protein 112g, Fat 133g, Net Carbs 14g
Wednesday
Breakfast – Healthful Pursuit Smoothie Bowl Keto Breakfast Dairy-free Smoothie Bowl
Lunch – KC Beef Stew Low Carb Beef Stew (How To Make a Thick Stew)
Snack – 2 Hard Boiled Eggs
Dinner – KC Egg Roll in a Bowl Egg Roll in a Bowl (10 Minute Dinner) – KetoConnect *2 Servings
After Dinner Snack – KC Avocado Fudge Cookies Avocado Fudge Cookies – KetoConnect
Totals for the day: Calories 1708, Protein 114g, Fat 121g, Net Carbs 27g
Thursday
Breakfast – KC Breakfast Bowl Keto Diet Breakfast Bowl | 5 Minute Breakfast!
Lunch – KC Beef Stew Low Carb Beef Stew (How To Make a Thick Stew)
Dinner – KC Chicken Stir Fry Keto Chicken Stir Fry – KetoConnect
After Dinner Snack – KC Chocolate Bar The Best Keto Chocolate! Products & Recipes (Top the chocolate bar with Peanut butter!)
Totals for the day: Calories 1735, Protein 112g, Fat 131g, Net Carbs 18g
Friday
Breakfast – Healthful Pursuit Smoothie Bowl Keto Breakfast Dairy-free Smoothie Bowl
Lunch – KC Chicken Salad Low Carb Chicken Salad – KetoConnect
Snack – 2 Hard Boiled Eggs
Dinner – Salmon with Cauliflower Rice (both cooked in ghee and seasoned to taste)
After Dinner Snack – KC Avocado Fudge Cookies Avocado Fudge Cookies – KetoConnect
Totals for the day: Calories 1713, Protein 130g, Fat 117g, Net Carbs 21g
Saturday
Breakfast – Bacon (4 strips) and Eggs (3 large) cooked in Ghee
Lunch – KC Beef Stew Low Carb Beef Stew (How To Make a Thick Stew)
Snack – Almonds (1.5oz)
Dinner – KC Chicken Meatballs with Celery and Carrots Easy Buffalo Chicken Meatballs – KetoConnect
After Dinner Snack – KC Avocado Fudge Cookies Avocado Fudge Cookies – KetoConnect
Totals for the day: Calories 1735, Protein 116g, Fat 124g, Net Carbs 24g
Sunday
KC Breakfast Bowl Keto Diet Breakfast Bowl | 5 Minute Breakfast!
Lunch – KC Chicken Meatballs with Celery and Carrots Easy Buffalo Chicken Meatballs – KetoConnect
Snack – Almonds (1.5oz)
Dinner – KC Chicken Salad Low Carb Chicken Salad – KetoConnect
After Dinner Snack – KC Avocado Fudge Cookies Avocado Fudge Cookies – KetoConnect