7-Day Dairy-Free Meal PlanMaintenance

No milk, cheese, or yogurt — dairy-free meals all week. Dairy-free balanced everyday eating.

  • 1,273kcal a day
  • 65 gprotein
  • 139 gcarbs
  • 49 gfat
  • 19recipes

Day 1

1,300 kcal · 65 g protein · 136 g carbs · 53 g fat

Oatmeal with Almond Milk

Breakfast

Oatmeal with Almond Milk

290 kcal · P 9 g · C 48 g · F 7 g · 8 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 cup unsweetened almond milk
  • 1 tbsp maple syrup

Steps

  1. Simmer oats in almond milk 5 minutes.
  2. Sweeten and serve.
Quinoa Buddha Bowl

Lunch

Quinoa Buddha Bowl

440 kcal · P 14 g · C 58 g · F 16 g · 20 min

Recipe

Ingredients

  • 3/4 cup quinoa, cooked
  • 1/2 cup chickpeas
  • 1 cup roasted vegetables
  • 2 tbsp tahini dressing

Steps

  1. Layer quinoa, chickpeas, and vegetables.
  2. Drizzle with tahini.
Baked Salmon with Asparagus

Dinner

Baked Salmon with Asparagus

380 kcal · P 34 g · C 8 g · F 22 g · 22 min

Recipe

Ingredients

  • 5 oz salmon fillet
  • 1 cup asparagus spears
  • 1 tsp olive oil and lemon

Steps

  1. Place salmon and asparagus on a baking sheet.
  2. Bake at 400°F for 15 minutes.
Hummus with Veggie Sticks

Snack

Hummus with Veggie Sticks

190 kcal · P 8 g · C 22 g · F 8 g · 10 min

Recipe

Ingredients

  • 1/2 cup hummus
  • 1 cup carrot and cucumber sticks

Steps

  1. Portion hummus into bowls.
  2. Serve with fresh vegetable sticks.

Day 2

1,300 kcal · 53 g protein · 132 g carbs · 61 g fat

Avocado Tomato Toast

Breakfast

Avocado Tomato Toast

320 kcal · P 10 g · C 34 g · F 16 g · 8 min

Recipe

Ingredients

  • 2 slices whole-grain bread
  • 1/2 avocado, mashed
  • 1/2 cup cherry tomatoes, halved
  • 1 pinch salt and pepper

Steps

  1. Toast bread until golden.
  2. Spread avocado and top with tomatoes, salt, and pepper.
Edamame Quinoa Power Bowl

Lunch

Edamame Quinoa Power Bowl

420 kcal · P 20 g · C 48 g · F 16 g · 15 min

Recipe

Ingredients

  • 1 cup quinoa, cooked
  • 1 cup edamame
  • 1 cup roasted vegetables
  • 2 tbsp tahini

Steps

  1. Combine quinoa, edamame, and vegetables in bowls.
  2. Drizzle with tahini and serve.
Tofu with Vegetables

Dinner

Tofu with Vegetables

360 kcal · P 18 g · C 28 g · F 18 g · 20 min

Recipe

Ingredients

  • 6 oz firm tofu, cubed
  • 2 cups steamed or stir-fried vegetables
  • 2 tbsp soy sauce

Steps

  1. Pan-sear tofu until golden.
  2. Toss with vegetables and soy sauce.
Trail Mix

Snack

Trail Mix

200 kcal · P 5 g · C 22 g · F 11 g · 2 min

Recipe

Ingredients

  • 1/4 cup trail mix (nuts, seeds, dried fruit)

Steps

  1. Portion into snack bags.

Day 3

1,360 kcal · 93 g protein · 108 g carbs · 60 g fat

Berry Oat Smoothie

Breakfast

Berry Oat Smoothie

310 kcal · P 12 g · C 52 g · F 8 g · 5 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 cup mixed berries
  • 1 cup milk of choice
  • 1 tbsp peanut butter

Steps

  1. Blend all ingredients until creamy.
  2. Add ice if desired.
Grilled Chicken with Brown Rice & Broccoli

Lunch

Grilled Chicken with Brown Rice & Broccoli

480 kcal · P 42 g · C 45 g · F 12 g · 25 min

Recipe

Ingredients

  • 5 oz chicken breast
  • 3/4 cup brown rice, cooked
  • 1 cup steamed broccoli

Steps

  1. Grill chicken until 165°F internal.
  2. Serve with rice and broccoli.
Baked Salmon with Lemon

Dinner

Baked Salmon with Lemon

390 kcal · P 34 g · C 4 g · F 24 g · 25 min

Recipe

Ingredients

  • 2 fillets salmon
  • 1 lemon, sliced
  • 1 tbsp olive oil
  • 1 tsp dried dill

Steps

  1. Preheat oven to 400°F.
  2. Place salmon on a lined baking sheet.
  3. Top with lemon, oil, and dill.
  4. Bake 15–18 minutes until flaky.
Mixed Nuts

Snack

Mixed Nuts

180 kcal · P 5 g · C 7 g · F 16 g · 1 min

Recipe

Ingredients

  • 1 oz mixed nuts

Steps

  1. Portion and enjoy.

Day 4

1,075 kcal · 70 g protein · 133 g carbs · 26 g fat

Green Protein Smoothie

Breakfast

Green Protein Smoothie

280 kcal · P 22 g · C 34 g · F 6 g · 5 min

Recipe

Ingredients

  • 1 cup spinach
  • 1 scoop vanilla protein powder
  • 1 banana
  • 1 cup almond milk

Steps

  1. Add all ingredients to a blender.
  2. Blend until smooth.
  3. Serve chilled.
Lentil Curry with Rice

Lunch

Lentil Curry with Rice

420 kcal · P 16 g · C 68 g · F 8 g · 35 min

Recipe

Ingredients

  • 1 cup cooked lentils
  • 1 cup coconut curry sauce
  • 3/4 cup brown rice, cooked

Steps

  1. Simmer lentils in curry sauce 15 minutes.
  2. Serve over rice.
Herb Baked Cod

Dinner

Herb Baked Cod

280 kcal · P 32 g · C 6 g · F 12 g · 22 min

Recipe

Ingredients

  • 2 fillets cod
  • 1 tbsp olive oil
  • 1 tsp dried herbs
  • 1 lemon wedge

Steps

  1. Place cod on a lined baking sheet.
  2. Top with oil, herbs, and lemon.
  3. Bake at 400°F for 15 minutes until flaky.
Fresh Apple

Snack

Fresh Apple

95 kcal · P 0 g · C 25 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium apple

Steps

  1. Wash and enjoy.

Day 5

1,320 kcal · 66 g protein · 156 g carbs · 45 g fat

Oatmeal with Almond Milk

Breakfast

Oatmeal with Almond Milk

290 kcal · P 9 g · C 48 g · F 7 g · 8 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 cup unsweetened almond milk
  • 1 tbsp maple syrup

Steps

  1. Simmer oats in almond milk 5 minutes.
  2. Sweeten and serve.
Quinoa Buddha Bowl

Lunch

Quinoa Buddha Bowl

440 kcal · P 14 g · C 58 g · F 16 g · 20 min

Recipe

Ingredients

  • 3/4 cup quinoa, cooked
  • 1/2 cup chickpeas
  • 1 cup roasted vegetables
  • 2 tbsp tahini dressing

Steps

  1. Layer quinoa, chickpeas, and vegetables.
  2. Drizzle with tahini.
Chicken Stir-Fry

Dinner

Chicken Stir-Fry

400 kcal · P 35 g · C 28 g · F 14 g · 20 min

Recipe

Ingredients

  • 5 oz chicken breast, sliced
  • 2 cups mixed stir-fry vegetables
  • 2 tbsp soy sauce

Steps

  1. Stir-fry chicken until cooked through.
  2. Add vegetables and soy sauce; cook 4 minutes.
Hummus with Veggie Sticks

Snack

Hummus with Veggie Sticks

190 kcal · P 8 g · C 22 g · F 8 g · 10 min

Recipe

Ingredients

  • 1/2 cup hummus
  • 1 cup carrot and cucumber sticks

Steps

  1. Portion hummus into bowls.
  2. Serve with fresh vegetable sticks.

Day 6

1,280 kcal · 63 g protein · 122 g carbs · 59 g fat

Avocado Tomato Toast

Breakfast

Avocado Tomato Toast

320 kcal · P 10 g · C 34 g · F 16 g · 8 min

Recipe

Ingredients

  • 2 slices whole-grain bread
  • 1/2 avocado, mashed
  • 1/2 cup cherry tomatoes, halved
  • 1 pinch salt and pepper

Steps

  1. Toast bread until golden.
  2. Spread avocado and top with tomatoes, salt, and pepper.
Edamame Quinoa Power Bowl

Lunch

Edamame Quinoa Power Bowl

420 kcal · P 20 g · C 48 g · F 16 g · 15 min

Recipe

Ingredients

  • 1 cup quinoa, cooked
  • 1 cup edamame
  • 1 cup roasted vegetables
  • 2 tbsp tahini

Steps

  1. Combine quinoa, edamame, and vegetables in bowls.
  2. Drizzle with tahini and serve.
Garlic Shrimp Stir-Fry

Dinner

Garlic Shrimp Stir-Fry

340 kcal · P 28 g · C 18 g · F 16 g · 20 min

Recipe

Ingredients

  • 12 oz shrimp, peeled
  • 2 cups broccoli florets
  • 2 cloves garlic, minced
  • 1 tbsp soy sauce

Steps

  1. Stir-fry garlic 30 seconds.
  2. Add shrimp; cook until pink.
  3. Add broccoli and soy sauce; cook 4 minutes.
Trail Mix

Snack

Trail Mix

200 kcal · P 5 g · C 22 g · F 11 g · 2 min

Recipe

Ingredients

  • 1/4 cup trail mix (nuts, seeds, dried fruit)

Steps

  1. Portion into snack bags.

Day 7

1,275 kcal · 47 g protein · 185 g carbs · 40 g fat

Berry Oat Smoothie

Breakfast

Berry Oat Smoothie

310 kcal · P 12 g · C 52 g · F 8 g · 5 min

Recipe

Ingredients

  • 1/2 cup rolled oats
  • 1 cup mixed berries
  • 1 cup milk of choice
  • 1 tbsp peanut butter

Steps

  1. Blend all ingredients until creamy.
  2. Add ice if desired.
Quinoa Buddha Bowl

Lunch

Quinoa Buddha Bowl

440 kcal · P 14 g · C 58 g · F 16 g · 20 min

Recipe

Ingredients

  • 3/4 cup quinoa, cooked
  • 1/2 cup chickpeas
  • 1 cup roasted vegetables
  • 2 tbsp tahini dressing

Steps

  1. Layer quinoa, chickpeas, and vegetables.
  2. Drizzle with tahini.
Edamame Quinoa Power Bowl

Dinner

Edamame Quinoa Power Bowl

420 kcal · P 20 g · C 48 g · F 16 g · 15 min

Recipe

Ingredients

  • 1 cup quinoa, cooked
  • 1 cup edamame
  • 1 cup roasted vegetables
  • 2 tbsp tahini

Steps

  1. Combine quinoa, edamame, and vegetables in bowls.
  2. Drizzle with tahini and serve.
Fresh Banana

Snack

Fresh Banana

105 kcal · P 1 g · C 27 g · F 0 g · 1 min

Recipe

Ingredients

  • 1 medium banana

Steps

  1. Peel and enjoy.

This meal plan is general wellness information, not medical or dietary advice. Nutrition values are estimates per serving. Talk to a doctor or dietitian before changing your diet, especially if you have a health condition.

Questions about this plan

How many calories a day is the dairy-free meal plan?

About 1,273 calories a day on average, with 65 g protein, 139 g carbs and 49 g fat. If your own target is higher or lower, scale the portions up or down to match.

What do I eat each day?

Each day has breakfast, lunch, dinner, snack. The 7 days use 19 different recipes, each with ingredients, steps and prep time.

Can I swap meals?

Yes. Swap any meal for another one from the same plan with similar calories, or repeat days you like. In the Thrive Fit app you can log anything you eat instead with a photo and keep your daily totals right.

Follow the dairy-free plan in Thrive Fit

Today’s meals on your home screen, a calorie target set for you, and a photo food log for everything else.

Download Thrive Fit on the App StoreGet Thrive Fit on Google Play

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Not sure how much you need? Try the calorie calculator.