7-Day Dairy-Free Keto Meal Plan

Instead of getting stuck eating meat and vegetables for every meal, add dishes such as keto pancakes, lettuce wraps, and stir-fries to your weekly menu. We have created a meal plan from some of our favorite delicious dairy-free recipes to make your keto diet mouth-wateringly tasty.

Benefits of a Dairy-Free Keto Diet

The benefits of the ketogenic diet, in general, come from eating low-carb, high-fat meals to encourage your body to switch from burning glucose for energy to burning fat. This is called ketosis and can result in weight loss and improved health.

You may have heard that cutting dairy out of your diet when you are following the keto diet and maintaining ketosis is necessary. However, most people don’t need to eat a completely dairy-free diet to benefit from the low-carb meal plan. The most important thing is how many carbs you eat. 

Nevertheless, there are a variety of reasons people can’t or choose not to eat milk products, ranging from milk protein allergies and lactose intolerance to following a vegan diet and a dislike for milk, cheese, and yogurt. 

The most common reason for following the keto diet is weight loss. Although most of the research on dairy and losing weight reports neutral or positive effects, some people find that they lose weight more easily on the keto diet when they cut out dairy. It is thought that the carbohydrates (lactose) in dairy products make staying in ketosis more challenging, especially if you consume a lot of milk, yogurt, or cheese. 

Removing dairy from your diet if you are lactose intolerant can bring relief from persistent gas, bloating, and abdominal pain. Although most people with lactose intolerance don’t have to eliminate all dairy from their diet, significantly reducing your intake can improve your gut health.

Repeated exposure to foods you are allergic to can cause chronic inflammation, resulting in symptoms such as joint pain, fatigue, depression, gastrointestinal problems, and weight gain. Therefore, if you are allergic to cow’s milk proteins, cutting dairy out of your diet can improve your overall well-being and make weight loss easier. 

Products to Avoid on a Dairy-Free Keto Diet 

Foods to avoid on a low-carb no-dairy meal plan include all forms of dairy products, including milk, cheese, and yogurt. It may surprise you how often such foods appear in your regular meal plan, from milk or yogurt for breakfast, cheese in your salad for lunch, and a creamy sauce on your steak for dinner. 

Additionally, components of dairy are used as ingredients in processed foods, making it necessary to read food labels if you want to eat dairy-free keto meals. For example, whey is used in many protein powders as a source of protein, and casein is added as a thickening agent in some foods.

Therefore, to avoid dairy, there are certain foods you must eliminate from your meal planning and shopping list. These include:

• All types of milk, including full-fat, low-fat, and non-fat
• All types of cheese made from milk, including cheddar, mozzarella, brie, cream, and cottage cheese
• All types of yogurt, including Greek, double-cream, full-fat, low-fat, non-fat, and sweetened
• Butter
• Buttermilk
• Cream, including sour cream, whipping cream, and heavy cream
• Milk-based protein powders
• Foods containing milk-derived ingredients such as casein hydrolysate, caseinates, diacetyl, lactalbumin, lactoferrin, lactose, lactulose, and whey

Luckily, there are foods and ingredients you can easily use in place of dairy products and foods that contain dairy-derived ingredients in your non-dairy keto meal plan. Doing so may make it easier to control your net carbs and maintain ketosis.

What Products You Can Eat on a Dairy-Free Keto Diet 

A low-carb non-dairy meal plan doesn’t have to be boring and restrictive. There are several keto-friendly alternatives to all of the dairy products you are likely to use every day, making it possible to create a delicious low-carb no-dairy meal plan. 

Apart from dairy, all other foods that are typically included in a ketogenic diet can be enjoyed. Low-carb, high-fat meals keep your net carbs low and your fat intake high, keeping you in fat-burning ketosis. They include:

• Meat, fish, chicken, and eggs. Choose grass-fed beef, organic, pasture-raised chicken and eggs, and wild-caught fish wherever possible.
• Fats and oils. The best fats and oils for the keto diet include coconut oil, MCT oil, olive oil, lard, duck fat, and tallow.
• Nuts and seeds. While nuts and seeds are high in fat, many contain high amounts of carbohydrates. The best nuts to include in a low-carb diet are nuts such as pecans, macadamia, and walnuts.
• Low-carb vegetables. Leafy greens are the best choice of low-carb vegetables, along with zucchini, cauliflower, bell peppers, and mushrooms. 
• Low-carb fruit. Watermelon, strawberries, blackberries, and cantaloupe can be included in moderation on the keto diet. 

Dairy alternatives you can add to your shopping list to ensure your diet is completely dairy-free include:

• Coconut milk, as well as full-fat coconut milk
• Coconut cream
• Coconut oil
• Vegan cheeses
• Silken tofu
• Almond milk
• Cashew sour cream
• Nut and seed butter
• Vegan butter and margarine
• Coconut and cashew yogurt
• Vegan egg white or beef protein powder

Is a Dairy-Free Keto Diet Right for You? 

If you frequently suffer from excessive gas, bloating, diarrhea, and abdominal pain, sometimes accompanied by hives, difficulty breathing, or nasal congestion, you may have a dairy allergy or intolerance. 

Cutting dairy out of your diet may be the answer to overcoming these symptoms, making a non-dairy keto meal plan right for you. It is also useful for people who don’t enjoy dairy or follow a vegan diet but wish to follow a ketogenic diet.

Removing dairy from your low-carb diet can further reduce your net carbs in each meal. Therefore, meal planning that incorporates dairy alternatives in place of dairy products helps you keep track of how many carbs you are eating more easily so that you stay in ketosis and lose weight.

Weekly Dairy-Free Keto Meal Plan

Meal planning is a useful strategy to ensure that you stick to the ketogenic diet while enjoying a variety of keto recipes. 

We have created a free 7-day high-fiber keto meal plan of tantalizing breakfast, lunch, and dinner recipes to get you started on your no-dairy keto diet. As a bonus, we have included some tasty side dishes, too.

These keto meals are full of flavor, easy to prepare, and free from dairy. Click on the links to get the full recipe for each meal.

Monday

Breakfast: Scrambled Eggs With Salad 

Eggs are a staple breakfast food on the keto diet. To ensure your scrambled eggs are free from dairy, add water to the beaten eggs instead of milk to make light, creamy eggs. Served with a low-carb salad of avocado, cherry tomatoes, and fresh parsley, this is a great way to start your week on the keto diet.

Lunch: Bell Peppers and Chicken Stir-Fry 

A stir fry is perfect for a quick and easy, non-dairy lunch. Sliced bell peppers and chicken strips seasoned with garlic and ginger, fried in healthy olive oil, and topped with sesame seeds and chopped scallions come together to create a delicious low-carb lunch. 

Dinner: Shrimp With Tomatoes and Cauliflower Rice 

You won’t miss the dairy when you add this shrimp dish to your meal plan. Cauliflower is the perfect low-carb substitute for rice. Simply pulse it in a blender or grate it with a box grater, cook it, and top it with tomatoes and fried shrimp. 

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Tuesday

Breakfast: Eggs With Avocado and Bell Peppers

Whether you like your eggs soft-poached, fried sunny-side up, or well-cooked, when you serve them with avocado and bell peppers, you have a free-from-dairy breakfast full of healthy fats and natural sweetness. It’s the perfect breakfast meal for your ketogenic diet.

Lunch: Grilled Salmon With Fresh Salad

What would the ketogenic diet be without perfectly seared salmon filets as a regular feature on your meal plan? Serve one for lunch, simply seasoned with salt and pepper, with a lemon-drizzled baby spinach and tomato salad. 

Dinner: Pork Chop With Veggies

Can you hear the sizzle as your beautifully seasoned pork chop hits the hot grill? A classic meat and veggies dish that is as comforting as it is low in total carbs. Serve with a basic green salad, green beans, or any of your favorite low-carb veggies. A must for your meal plan when following the keto diet.

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Wednesday

Breakfast: Strawberry and Peanut Butter Smoothie

Your typical smoothie is full of dairy, often made with both milk and yogurt. That doesn’t mean you can’t include smoothies in your non-dairy keto meal plan. This keto version uses almond milk instead of cow’s milk and soy protein instead of yogurt, creating a smoothie with an ideal taste and texture.

Lunch: Lettuce Wraps with Peanuts

What do you get when you cross a wrap with a salad? A chicken lettuce wrap! Let’s face it – chicken salad can get pretty boring. Instead of tossing all the ingredients together in a bowl, why not wrap your chicken and veggies in a lettuce leaf for a low-carb finger lunch?

Dinner: Bacon Salad

Bacon has become synonymous with the ketogenic diet. However, it’s not reserved for breakfast. You can eat it for lunch and dinner, too! Toss fried sliced bacon and bell peppers with fresh spinach leaves and avocado for a lip-smacking salad that will have you going back for more.

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Thursday

Breakfast: Pancakes With Peanut Butter and Strawberries 

Did you know that pancakes can be both dairy free and keto-friendly? Using almond or coconut milk in place of cow’s milk and almond or coconut flour instead of wheat flour, you can create the breakfast you love. Spread the pancakes with peanut butter and top with fresh strawberries and chopped peanuts, and enjoy.

Lunch: Egg, Shrimp, and Avocado Salad

Salads can be so much more than lettuce and tomato. Using lettuce as a base, this lunchtime keto recipe is full of protein, healthy fat, and, most importantly, flavor. The combination of egg, shrimp, and avocado is satiating and completely dairy free.

Dinner: Pork Chop with Asparagus and Tomatoes

Pork chops with a Mediterranean feel. A pork chop doesn’t need any fancy seasoning for it to be delicious, especially when it is served with vibrant, fresh vegetables. For a low-carb, high-fat dinner, serve your pork chops with lightly fried asparagus spears and cherry tomatoes. 

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Friday

Breakfast: Avocado Lime Smoothie 

Green smoothies pack a nutritional punch, and when you add avocado and avocado oil, they are a good source of omega-3 fatty acids. To make this non-dairy version, use soy protein and almond milk for a rich, creamy taste. 

Lunch: Salmon With Vegetables and Mustard Mayonnaise

Mediterranean-style meals are simple, colorful, and easy to prepare from fresh ingredients. Salmon and olive oil provide a healthy dose of fats, while fresh asparagus and cherry tomatoes bring a complementary taste sensation. And don’t forget the mustard mayonnaise for an extra zing!

Dinner: Pork Lettuce Wraps

Pork dumplings are a no-no on the keto diet, but when you replace the dumpling dough with a lettuce leaf, you get all the flavor and none of the carbs. With only 7.7g of net carbs and 37g of fat, pork lettuce wraps will become a regular feature on your ketogenic diet meal plan. 

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Saturday

Breakfast: Fried Eggs With Bacon and Veggies 

What’s a lazy Saturday morning brunch without perfectly fried eggs and crispy bacon? Instead of the traditional high-carb toast or croissants, serve your bacon and eggs with a fresh salad. Dairy-free, gluten-free, and keto-friendly. What more could you ask for?

Lunch: Salad With Chicken and Peanuts 

Fried salt and pepper chicken pieces served on a bed of fresh spinach leaves and cucumber, topped with chopped peanuts. A simple yet appetizing free-from-dairy lunchtime meal. Make this your go-to keto chicken salad recipe high in protein and fat and low in carbs.

Dinner: Grilled Shrimp Skewers With Veggies 

Dress shrimp and zucchini with a mixture of olive oil, lemon juice, sesame seeds, salt, ground black pepper, and oregano to make a flavorsome Saturday meal, good enough to enjoy with family and friends. You can’t go wrong with this low-carb no-dairy meal with only 6g of net carbs.

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Sunday

Breakfast: Almond Flour Pancakes With Peanut Butter

Pancakes made with almond flour and almond milk fill the gap for a quintessential Sunday breakfast. To keep them free from dairy, replace your traditional cream topping with a spread of smooth peanut butter. Tasty dairy-free pancakes everyone can enjoy.

Lunch: Bacon Salad With Sesame Seeds

High in fat and protein with only 10g of net carbs, bacon salad is the ideal keto recipe for lunch. Serve up a large bowl on a sunny Sunday afternoon and set your taste buds singing. 

Dinner: Cauliflower Rice With Chicken and Veggies 

Cauliflower is the ultimate low-carb food used to replace rice in many meals. Serve it with fried chicken, bell peppers, and tomatoes, topped with fresh cilantro. With 48g of fat and only 9.7g of net carbs, this is a non-dairy keto recipe you can enjoy over and over again. 

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Dairy-Free Keto Recipe Ideas for Dinner Sides

The perfect side dish must accompany the perfect piece of meat to make the ketogenic diet as appealing as any other eating style. Here are 3 of our favorite free-from-dairy side dish recipes.

Whole Roasted Cauliflower

Have you ever tried roasting a whole head of cauliflower? You’ve been missing out if you haven’t. Seasoned with salt, pepper, garlic powder, chili powder, coriander, and turmeric powder and roasted for an hour and 15 minutes, cauliflower becomes a buttery flavor bomb.

Avocado, Eggs, and Broccoli Salad

Eggs add flavor, protein, and fat to this dinner side while using avocado to make a creamy, zesty dressing that takes this salad from ordinary to phenomenal without using cream, yogurt, or cream cheese. It’s the perfect accompaniment to a piece of grilled fish, chicken, or steak. 

Cilantro Lime Cauliflower Rice 

The best thing about using cauliflower for rice is that it absorbs flavor, which can make it the star of the show. Cilantro and lime, combined with garlic and onion, create a sensational cauliflower side dish that will make you go back for more. 

How to Implement the Dairy-Free Keto Diet Meal Plan

As with any other form of the keto diet, keeping track of how many carbs you eat is the most important principle to follow. Therefore, your non-dairy keto meal plan must be low-carb and high-fat. 

Removing dairy from your keto diet is relatively easy. With the help of a simple meal planning strategy, you can create a high-fiber keto diet plan that includes a wide variety of keto dairy-free meals. These no-dairy recipes can get you started, so you can get a feel for cooking without milk, cream, yogurt, and cheese. 

Replace dairy products on your shopping list with alternatives such as almond milk, vegan cheese, silken tofu, sour cashew cream, and coconut yogurt. Focusing your attention on eating meat and vegetable keto recipes is also useful.

Conclusion

Whether you can’t tolerate dairy, you just don’t like it, or you simply prefer not to eat it, you can still follow the ketogenic diet. Simple ingredient swaps make it possible to follow a low-carb, no-dairy meal plan that helps you achieve and maintain ketosis.

Eliminating dairy from your diet can help alleviate uncomfortable gastrointestinal symptoms if you are allergic to the protein in milk or have lactose intolerance. However, some people find that by cutting out dairy, they can lose weight more easily on the keto diet.

Using digital apps to assist you in your journey can make the process a lot easier. Keto Cycle app has more than 10,000 recipes to offer, giving you the opportunity to use only the foods that you like.

Dairy-free, low-carb, high-fat recipes are just as tasty as those that are made with dairy products. They are also numerous. This free 7-day non-dairy keto meal plan is just the beginning. Use it to discover how extraordinary eating dairy free can be.