Dairy Free 7 Day Keto Meal Plan + Shopping List


This 7 day meal plan is 100% free, full of great recipes, and has a balanced macronutrient spilt to keep you on track with your keto diet. It includes breakfast, lunch, dinner, and even the occasional snack!

Dairy free meal plan featured image
coffee for breakfast meal plan download

Download This Weeks Meal Plan

Full Meal Plan AND Shopping List

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

Keto egg breakfast bowl

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

Dairy free meal prep monday

Totals for the day: Calories 1695, Protein 121g, Fat 120g, Net Carbs 22g

Tuesday

Keto raspberry smoothie bowl

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*

dairy free meal plan tuesday macros

Totals for the day: Calories 1727, Protein 112g, Fat 133g, Net Carbs 14g

Wednesday

Keto beef stew finished and ready to serve

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 

dairy free meal plan wednesday

Totals for the day: Calories 1708, Protein 114g, Fat 121g, Net Carbs 27g

Thursday

keto chicken stir fry ready to serve and topped with sesame seeds.

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!)

dairy free meal plan thursday

Totals for the day: Calories 1735, Protein 112g, Fat 131g, Net Carbs 18g

Friday

Low carb chicken salad overhead shot

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 

dairy free meal plan friday

Totals for the day: Calories 1713, Protein 130g, Fat 117g, Net Carbs 21g

Saturday

buffalo chicken meatballs with toothpicks by a dish of ranch

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

dairy free meal plan saturday

Totals for the day: Calories 1735, Protein 116g, Fat 124g, Net Carbs 24g

Sunday

five ultra fudgy avocado cookies next to chocolate chips and avocados

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

dairy free meal plan Sunday

Totals for the day: Calories 1735, Protein 134g, Fat 117g, Net Carbs 21g

*** This is a general guide, adjust portions and calories based on your unique needs.

coffee for breakfast meal plan download

Download This Weeks Meal Plan

Full Meal Plan AND Shopping List



Source link keto diet

Be the first to comment

Leave a Reply

Your email address will not be published.


*