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!