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