Get Your 4-Week Dairy-Free Keto Meal Plan

Get Your 4-Week Dairy-Free Keto Meal Plan

By Protein Chefs

5 Min Read

Many of us are fans of the keto diet and the benefits it offers, but when you’re looking up keto recipes online, you may notice a trend. Loads of butter. Cheese in everything. Cow’s milk. In other words, dairy! But what about dairy-free keto meal plan? If you lead a dairy-free lifestyle, those keto meal plans are no bueno.

Many of us don’t tolerate dairy well and prefer to avoid these foods in our daily routine. Plus, according to WebMD, dairy allergies are some of the most common allergies out there – a fact that can spell doom for a conventional keto diet.

With so many keto recipes relying on high-fat dairy products to hit those macronutrient ratios, a dairy-free keto diet might seem impossible. After all, keto meal planning already has us cutting out breads, rice, beans, tortillas, sugars, and even many starchy vegetables like potatoes and corn – now we have to cut out milk, butter, and cheese too! What the heck are we supposed to eat?

Never fear! Protein Chefs has you covered with an awesome dairy-free keto meal plan that will leave you feeling full and satisfied, sans high-carb foods or dairy products. We’re talking dairy-free keto snacks, dairy-free keto breakfast, and plenty more to help you maintain a vibrant and diverse keto menu.

Make Your Non-Keto Friends Drool

Keep things exciting with dairy-free keto snacks like the chocolate Fat Bombs made with coconut oil.



Get Your 4-Week Dairy Free Keto Meal Plan

If you’re struggling to come up with foods to eat on a dairy-free keto program, we hope this guide will offer a little inspiration. Several of these dishes are taken from Protein Chefs’ own assortment of keto meal delivery service options, but the DIY approach works fine too if you’re willing to put the extra work into meal prepping.

(Note that plant-based milks like almond milk or coconut milk don’t count as dairy products, so you’re free to incorporate them into your dairy-free keto meal plan.)

WEEK ONE Dairy-Free Keto Breakast  Dairy-Free Keto Lunch Dairy-Free Keto  Dinner
Day 1 Almond Flour Crepes & Coffee Rosemary & Lemon Shrimp Skewers Montreal Beef Brisket w/ Broccolini
Day 2 Spicy Egg & Ham Scramble w/ Jalapeno & Onion Organic Tempeh w/ Grilled Broccoli Pesto Chicken w/ Green Beans
Day 3 Watermelon & Berry Bowls Dill & Dijon Salmon w/ Seasonal Veggies Keto Turkey Burgers w/ Pepper Salsa
Day 4 Keto Breakfast Sandwiches Turkey Taco Bowl w/ Tomato, Pepper & Onion Green Bean Casserole
Day 5 Sun-Dried Tomato Spinach Omelet Bacon & Tomato Lettuce Boats Chicken Tamales
Day 6 Celery & Unsweetened Peanut Butter Cashew Beef Bulgogi Blackened Fish Tacos w/ Asparagus
Day 7 Scrambled Egg & Tomato Omelet Arugula Caesar Salad w/ Endives & Lemon Keto Sesame General Tso’s Chicken
WEEK TWO Dairy-Free Keto Breakast  Dairy-Free Keto Lunch Dairy-Free Keto  Dinner
Day 1 Roasted Cherry Tomatoes w/ Spinach Grilled Cod Fillets w/ Roasted Kale Slow Cooker Beef Stew
Day 2 Homestyle Bacon & Eggs Almond-Crusted Harissa Salmon w/ Seasonal Veggies Organic Tempeh Piccata
Day 3 Almond Milk & Chia Berry Smoothies Cashew Chicken Adobo w/ Veggies Ground Beef Meatballs w/ Tomato & Avocado
Day 4 Coconut Flour Porridge Oven-Roasted Salmon w/ Lemon Pepper Chicken Satay w/ Peanut Sauce
Day 5 Keto Frittatas Organic Tofu Stir-Fry Almond-Crusted Chicken Tenders w/ Spicy Mustard
Day 6 Halved Avocado & Baked Egg Cups Crispy Tuna Burgers w/ Lettuce & Tomato Montreal Beef Brisket w/ Broccolini
Day 7 Keto Granola w/ Poached Eggs Garlic Cauliflower Hummus w/ Cucumber Chips Marinated Pork w/ Cabbage
WEEK THREE Dairy-Free Keto Breakast  Dairy-Free Keto Lunch Dairy-Free Keto  Dinner
Day 1 Celery & Unsweetened Peanut Butter Garlic Sesame Broccoli Salad Slow Cooker Keto Chili
Day 2 Coconut Milk Pancakes w/ Keto Syrup Roasted Butternut Squash Soup Keto Meatloaf w/ Seasonal Veggies
Day 3 Sausage Patties w/ Scrambled Eggs & Tomato Wedges Grilled Sea Bass w/ Greens Asian Salad w/ Egg & Cabbage
Day 4 Grilled Steak w/ Cherry Tomatoes Keto BLT Salad w/ Nuts Festive Beef & Veggie Kebab Skewers
Day 5 Spinach Omelet w/ Pesto Organic Tofu Stir-Fry Cashew Beef Bulgogi
Day 6 Mexican Breakfast Casserole w/ Avocado Beef Taco Bowl w/ Tomato, Pepper & Onion Baked Cod w/ Sauteed Greens
Day 7 Almond Flour Porridge w/ Slivered Almonds Eggplant Stir-Fry Pork Medallions w/ Roasted Brussels Sprouts
WEEK FOUR Dairy-Free Keto Breakast  Dairy-Free Keto Lunch Dairy-Free Keto  Dinner
Day 1 Grilled Ham Steaks & Scrambled Egg Thai Chicken Coconut Soup Sesame-Crusted Tuna Filets
Day 2 Sausage & Egg Scramble w/ Green Pepper & Onion Ground Beef Bowl w/ Avocado & Onions Instant Pot Chicken Soup w/ Veggies
Day 3 Almond Milk & Chia Berry Smoothies Bacon-Wrapped Avocado Wedges Keto Sesame General Tso’s Chicken
Day 4 Avocado Breakfast “Burger” w/ Egg & Sausage Slow Cooker Bone Broth w/ Seasoning Chicken Spaghetti Squash Casserole
Day 5 Almond Flour Pancakes Avocado Arugula Salad w/ Tomato & Onion Keto Meatballs w/ Sauce
Day 6 Spicy Egg & Ham Scramble w/ Hot Sauce & Onion Almond-Crusted Harissa Salmon w/ Seasonal Veggies Slow Cooker Pulled Pork & Brussels Sprouts
Day 7 Keto Breakfast Sandwiches Montreal Beef Brisket w/ Broccolini Chicken Satay w/ Peanut Sauce


Just hit Ctrl+S or Cmd+S to download this dairy-free keto meal plan as a PDF for free. 

Make Things Easy With a Keto Dairy Free Meal Plan

Feeling hungry yet?

The above recipes are a great start to your keto journey, offering a balanced variety of meals to support your weight loss and health goals. But even with the above meal plan behind you, one thing is clear: Setting up this many keto meals per week means spending lots of time in the kitchen. 

Free Up Your Time With Dairy-Free Keto Meal Delivery

If you’re a busy person with hungry mouths to feed or are otherwise less inclined to spend hours in the kitchen each day, we recommend a workaround: meal delivery services that offer tasty, healthy options that are ready to eat in minutes.

Many of the above entrees are taken from Protein Chefs’ menu of dairy-free keto meal delivery options. These are way more than merely frozen meals shipped to your door! These dishes are prepared by our in-house Certified Chef de Cuisine with organic ingredients and limited net carbs, making them perfect for your keto goals.

One More Reason To Try Out Protein Chefs

Get $15 off on your first order (and basically make it free)



Meals can be delivered as a set, or you can have them shipped a la carte. Customize your program with different options and tell us how many meals you want sent each week. With no effort on your part, you’ll have delicious dairy-free keto meals ready in minutes–no shopping list, meal planning, or excessive cooking required. 

If you’re curious about how our meal programs can work for you, visit our site and view our available meals under the Order Now tab!

Keep Your Road Trip—And Healthy Eating—Simple

Leave the stress of meal planning behind with Protein Chefs’ nutritious, delicious, pre-made meal kits.