One of my most requested meal plans is one that includes no dairy but still provides plenty of protein. I got to work right away and came up with several delicious recipes! They come together quick, are higher in protein, and dairy free!
Most of the ingredients I’ve chosen are naturally free of dairy or gluten, but always check labels before making purchases. This meal plan is for inspiration purposes and I encourage you to make changes to suit your needs.
I’m also using some items from my pantry, as usual. I encourage you to make substitutions and use what you have on hand. I’m using seasonings, oil, baking soda, cocoa powder, vanilla extract, honey, maple syrup, rice wine vinegar, and sriracha. I’m also using soy sauce for some of the recipes. Soy sauce is not naturally gluten free, so be sure to make a substitution that suits your needs.
This meal plan was designed to feed just myself breakfast, lunch, and dinner, as a single person for the week. These recipes are also excellent for families of any size! I used MyFitnessPal to estimate protein and other information for these recipes. The actual nutrition will vary depending on the ingredients you use.
For step-by-step instructions for these recipes, watch on YouTube here:
Groceries
Below is a printable grocery list with extra space left for any extra ingredients you need from the store. I picked up 1 pound of Salmon Fillets, 1 dozen eggs, 1 block of extra firm tofu, 1 half gallon of almond milk, 1 bag of frozen broccoli, 1 bag of stir fry veggies, 2 lbs of carrots, 1 onion, 1 stalk of celery, 1 package of chickpea spaghetti, 1 can of chickpeas, 1 can of great white northern beans, 16 ounces of roasted peanuts, 1 lb of green split peas, and 1 lemon. Feel free to make any substitutions to suit your needs!
Before cooking, I like to do the chopping and some of the preparation. That makes it easier to throw meals together throughout the week. I prepared all the onions, carrots, and celery in advance and kept them in airtight containers in the refrigerator. This took me about 35 minutes and saved me lots of prep and dish washing time during the week. I also saved all of the onion skins, carrot peels, and celery leaves to use later. I stored them in an airtight container in the freezer.
Recipes
Homemade peanut butter is so easy to make and it comes together in about 8 minutes! This recipe uses a food processor or blender. You can add any nuts or seeds you love, too!
Ingredients
Equipment
Method
- Add peanuts to a food processor and blend for 10 minutes or until peanut butter is smooth and creamy. Store in an airtight container in the refrigerator for up to 3 months.
Chocolate Peanut Butter Pancakes
This breakfast recipe is a kid-approved version of chocolate peanut butter pancakes. The chocolate chips are completely optional. My kids adore chocolate chips in their pancakes so I added them as a bonus!
Ingredients
Method
- In a blender or food processor, blend all ingredients until smooth. If using chocolate chips, fold into batter.
- Heat a large pan on medium heat. Once hot, turn to low and add butter or oil, if desired. Scoop ¼ cup of the batter and drop onto pan. Cook until bubbles form and edges are dry. Flip and cook on the other side until brown.
- Serve with peanut butter, almonds, chocolate chips, or any other toppings you love. Enjoy!
Notes
Tofu Stir Fry with Peanut Sauce
This tofu stir fry is packed full of flavor and can be served either hot or cold. I personally prefer the sauce on the spicy side, so be sure to adjust the spiciness to your taste.
Ingredients
Method
- Drain tofu and pat with a clean towel to remove some of the moisture. Crumble into bite sized pieces with a fork or clean hands.
- Bring a large pot of water to a boil and season with salt. Add pasta and cook as directed on the package. Once cooked, strain and set aside in a large mixing bowl.
- At the same time, heat a large pan over medium heat. Once hot, add oil and then add the crumbled tofu. Cook on one side for 5-6 minutes or until browned. Stir or flip to continue browning on all sides, about 5 minutes more.
- Move tofu to one side of the pan and add more oil to the center of the pan. Add stir fry veggies and cook, stirring occasionally, until cooked through, about 5-6 minutes.
- Meanwhile, in a mixing bowl or jar, combine peanut butter, water, soy sauce, honey, vinegar, ginger, garlic powder, red pepper flakes, and chili sauce. Stir or shake until completely combined and set aside.
- Once veggies are cooked, add veggies and tofu to the cooked pasta and top with the sauce. Stir to combine.
- Separate evenly in bowls, top with peanuts, serve and enjoy!
Notes
Honey Soy Salmon with Broccoli and Roasted Carrots
This dish is best when the salmon can marinate for at least a few hours in the refrigerator. But if you’re short on time, simply pour the sauce over the salmon before cooking. The soy sauce I used in this recipe is not gluten free. Be sure to substitute with coconut liquid aminos or your favorite gluten free sauce, if you’re sensitive to gluten.
Ingredients
Method
- In a large mixing bowl, mix together the honey, soy sauce, ginger, and garlic powder until completely combined. Add the salmon filets to the bowl and toss until coated. Cover the bowl and refrigerate for at least 15 minutes and up to 4 hours.
- When ready to cook, preheat the oven to 400 degrees F and line a baking sheet with parchment paper or foil.
- In a large mixing bowl, toss carrots with oil, salt, and pepper and place on a lined baking sheet in an even layer. Bake for 25-30 minutes or until caramelized and tender, mixing halfway.
- Place salmon filets on to the lined baking sheet, skin side down, and bake for 10-15 minutes or until the internal temperature of the salmon is at least 145 degrees F.
- Remove and allow to rest 5 minutes before serving.
- Cook broccoli according to the package.
- Separate salmon and veggies evenly on plates, serve and enjoy!
Salmon Patties
With one of the leftover cooked salmon fillets, I decided to cook up something different for lunch. This recipe is a fun way to use leftovers and it’s absolutely delicious.
Ingredients
Method
- Combine all ingredients in a mixing bowl until completely combined. Add more Aquafaba, one teaspoon at a time, if the mixture is too dry.
- Form the mixture in patties.
- Heat oil in a large skillet over medium heat. Once oil is hot, add patties and brown on each side for 5-6 minutes.
- Place on a towel lined plate to drain excess oil. Sprinkle with salt, serve, and enjoy!
I also experimented with using the chickpea water to make a vegan mayo. I used this recipe from Love and Lemons and it turned out delicious! I mixed that with some sriracha to make a delicious dipping sauce for the salmon patties.
Homemade Vegetable Stock
I saved the scraps from the vegetable prep I did earlier in the week for stock. I simply placed them in a bag and put them in the freezer until I was ready to use them. I saved onion skins, onion ends, carrot peels, and celery ends.
When ready to make stock, add the frozen scraps to a large pot and fill with about 10 cups of water. Bring to a boil, reduce the heat, cover, and simmer on low for about 2 hours. Then strain and store in the refrigerator for up to 3 days.
Ingredients
Method
- In a large pot, heat oil over medium heat. Once oil is hot, add onions, carrots, and celery. Cook, stirring frequently until vegetables are soft and translucent.
- Season with paprika, garlic powder, salt, pepper, cumin, turmeric, and red pepper flakes. Cook, stirring frequently for about 1 minute more.
- Add split peas, beans, bay leaves, and vegetable stock and stir. Bring to a boil, cover, reduce the heat, and simmer for 25-30 minutes or until split peas are tender.
- Serve and enjoy!
Notes
I hope you enjoy the recipes and at least get a few ideas for meals to make in your home! Please let me know if you try anything and what you thought!
Happy Cooking!
Disclaimer: This post is the opinion of the author. Always speak to your doctor before beginning any exercise plan or changes to your lifestyle or diet. The information provided in this post is for entertainment purposes only and is not intended to provide medical, legal, or other professional advice. Read and/or use any of the information from this post at your own risk. Some or all of the links displayed on this site may be affiliate links.
