Notes

This is a purely dairy-free diet; if you have any additional intolerances, please ensure you remove those ingredients from the recipes below.  

Dairy Swaps

Butter 

• Tahini 
• Avocado 

Cream 

• Cashew Cream 

Yogurt

• Coconut or 
• almond yogurt 

Cheese 

• Cashew cheese 

Day 1  

Breakfast: Sandwich with whole grain bread ,avocado, cherry tomatoes, and thyme 

Lunch: Quinoa salad with mixed vegetables (such as bell peppers, cucumber, and cherry tomatoes) and grilled chicken

Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli 

Day 2  

Breakfast: 1/2 cup oats+ 1 cup wate, almonds and chia seeds 

Lunch: Turkey and avocado wrap with lettuce, tomato, and gluten-free tortilla 

Dinner: Grilled chicken breast with roasted vegetables (such as bell peppers, zucchini, and onions) and quinoa

Day 3 

Breakfast: Gluten-free oatmeal with sliced bananas, chia seeds, and a drizzle of honey 

Lunch: Spinach salad with grilled shrimp, sliced strawberries, and balsamic vinaigrette dressing 

Dinner: Baked fish fillets with a herb and lemon crust, served with roasted sweet potato wedges and steamed green beans 

Day 4  

Breakfast: Whole grain sandwich with nut butter of choice 

Lunch: Lentil soup with a side of mixed greens salad with lemon olive dressing 

Dinner: Grilled steak with roasted root vegetables (such as carrots, parsnips, and beets) and a side of mashed potatoes 

Day 5  

Breakfast: 3 tbsp chia seeds, 1 cup unsweetened almond milk,1/2 cup berries 

Lunch: Caprese salad with sliced tomatoes, fresh mozzarella, basil leaves, and balsamic glaze. 

Dinner: tofu, mixed grilled vegetables,1 tbsp soy sauce, 1 tsp sesame oil  

Day 6 

Breakfast: 1/2 cup oats, 1 cup water, almonds and raisins 

Lunch: Tuna salad with mixed greens, cherry tomatoes, and gluten-free crackers. 

Dinner: Grilled salmon with quinoa tabbouleh (made with parsley, tomatoes, cucumber, and lemon juice) and steamed asparagus.  

Day 7 

Breakfast: Chia seed pudding with almond milk, topped with sliced mango and shredded coconut. 

Lunch: -whole grain wrap with hummus and grilled vegetables 

Dinner: quinoa with bell pepper and cup black beans and olive oil