Dairy Free 7 Day Keto Meal Plan + Shopping List


This 7 day meal plan is 100% free, filled with nice recipes, and has a balanced macronutrient spilt to maintain you on monitor along with your keto food regimen. It consists of 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 needed to bear in mind these with busy schedules who don’t all the time have the time to prepare dinner each meal. In this plan there’s a deal with wholesome and straightforward meals which can be nonetheless scrumptious. Plans change, however that doesn’t imply you may’t nonetheless have a good suggestion in your meals going into the week to maintain vitamin your prime precedence.

Benefits to Meal Planning

There are tons of advantages to your meals forward of time. Some of the most important advantages embrace:

  • Knowing your calorie and macro objectives will already be good. No extra finish of the day stress looking for your “perfect” macronutrient meals to suit the plan. We’ve already damaged down the carbs, fats, and protein so the meals will probably be balanced going into the week.
  • “Fail to Plan, Plan to Fail”. With a meal plan there isn’t any must go off this system. You can simply take a look at the plan and see what you have to eat that day. There is psychological satisfaction figuring out you don’t want to fret about having not ready for the day.
  • Budget Master- Planning your meals not solely helps you, but additionally your pockets. There is not any must cease for quick meals or order takeout. Plus the grocery information means that you can know what you have to buy the following time you’re on the retailer. No extra wandering and buying meals you don’t want, you might have a plan to stay to!

These are just some of the various advantages to having a meal plan. We suggest everybody have some form of plan for what they need to eat in the course of the week. It alleviates stress and ensures you keep on monitor!

Details for This Meal Plan

This is a Monday by way of Sunday meal plan, nonetheless it’s 7 days which means you don’t have to attend till Monday to begin the food regimen. Jump on and begin this plan’s “Monday” in your Wednesday, It’s all about prioritizing your psychological and bodily well being first!

This weeks focus is a 100% dairy free food regimen. Often instances when folks stall on keto it may be as a result of they’re consuming an excessive amount of dairy. Dairy can result in irritation and irritation within the physique stopping weight reduction. Plus, everybody is aware of it’s simply too straightforward to eat your weight in cheese!

“What If I Don’t Have to be Dairy Free?”

If you aren’t somebody who must; or desires to be dairy free, go forward and have the dairy stuffed counterparts for recipe components. Swap:

  • Butter for coconut oil
  • Coconut cream for heavy cream
  • Coconut cream for cream cheese
  • Almond milk for heavy cream

Even when you don’t have to be dairy free we all the time suggest giving it a strive. This meal plan is simply 7 days so who is aware of, possibly you discover a new love for coconut milk!

Weekly Meal Plan

Let’s begin meal planning! Download our procuring checklist and run to the grocery retailer as a result of it’s time to get ready. We’re going to breakdown breakfast, lunch, dinner, and snacks on our keto food regimen meal plan WITH macros included. It doesn’t get significantly 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 four servings to eat all through the week*

Dinner – KC Egg Roll in a Bowl Egg Roll in a Bowl (10 Minute Dinner) – KetoJoin *Make four 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 – KetoJoin 

Dinner – Ribeye Steak with sauteed Mushrooms (8oz steak with mushrooms cooked in ghee)After Dinner Snack – KC  Avocado Fudge Cookies Avocado Fudge Cookies – KetoJoin *Make 9 cookies as you’ll eat them all through 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) – KetoJoin *2 Servings

After Dinner Snack – KC  Avocado Fudge Cookies Avocado Fudge Cookies – KetoJoin 

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 – KetoJoin 

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 – KetoJoin

Snack – 2 Hard Boiled Eggs  

Dinner – Salmon with Cauliflower Rice (each cooked in ghee and seasoned to style)

After Dinner Snack – KC  Avocado Fudge Cookies Avocado Fudge Cookies – KetoJoin 

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 (four strips) and Eggs (three massive) 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 – KetoJoin 

After Dinner Snack – KC  Avocado Fudge Cookies Avocado Fudge Cookies – KetoJoin

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 – KetoJoin 

Snack – Almonds (1.5oz)

Dinner – KC Chicken Salad Low Carb Chicken Salad – KetoJoin

After Dinner Snack – KC  Avocado Fudge Cookies Avocado Fudge Cookies – KetoJoin

dairy free meal plan Sunday

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

*** This is a common information, alter parts and energy primarily based in your distinctive wants.

coffee for breakfast meal plan download

Download This Weeks Meal Plan

Full Meal Plan AND Shopping List



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