Dairy-free meal plan for one person
Listonic team
Updated on Nov 22, 2024
Embrace solo dining with the Dairy-Free Meal Plan for One Person, a collection of simple, dairy-free meals ideal for one. This plan includes diverse options like hearty salads, single-serve stir-fries, and easy-to-make snacks, all designed to be both nourishing and fulfilling for individual dining.
Meal plan grocery list
Dry goods
Oatmeal
Quinoa
Brown rice
Chia seeds
Flaxseeds
Wild rice
Rice cakes
Overnight oats
Gluten-free granola
Snacks & sweets
Hummus
Dairy-free yogurt
Vegan wraps
Rice cakes
Cranberries
Almonds
Walnuts
Chickpeas
Black beans
Kidney beans
Meats
Chicken breasts
Salmon fillets
Frozen
Frozen berries
Beverages
Almond milk
Coconut water
Spices & sauces
Tahini
Raw apple cider vinegar
Ginger
Fish & seafood
Salmon
Fresh grocery
Bananas
Mixed greens
Cherry tomatoes
Lemons
Carrots
Celery
Broccoli
Spinach
Cucumbers
Apples
Fresh berries
Bell peppers
Brussels sprouts
Kale
Avocados
Sweet potatoes
Corn
Pear
Portobello mushrooms
Sprouts
Acorn squash
Tomatoes (for chili)
Mixed vegetables (for stir-fry)
Plant based
Tofu
Lentils
Chickpeas
Black beans
Kidney beans
Vegan curry ingredients
Meal plan overview
The Dairy-Free Meal Plan for One Person is a personalized approach to dairy-free eating, perfect for individuals. It includes a variety of easy-to-prepare, nutritious meals that cater to a single person's dietary needs and preferences.
From quick breakfasts to simple yet satisfying dinners, this plan makes dairy-free eating effortless and enjoyable for anyone dining solo.
Foods to eat
Lean Proteins: Chicken, turkey, fish, and plant-based options like tofu and tempeh.
Whole Grains: Brown rice, quinoa, and gluten-free oats for energy and fiber.
Vegetables: A variety of colorful vegetables, steamed or roasted, such as broccoli, bell peppers, and spinach.
Fruits: Apples, berries, and oranges for vitamins and natural sweetness.
Nuts and Seeds: Almonds, chia seeds, and flaxseeds for healthy fats and protein.
Non-Dairy Milks: Almond, soy, and coconut milk, preferably unsweetened.
✅Tip
Foods not to eat
Dairy Products: Milk, cheese, yogurt, and butter.
Processed Foods: Many contain hidden dairy ingredients or unhealthy additives.
High-Sugar Snacks: Candies and desserts with refined sugar.
Fried Foods: Often cooked in unhealthy oils and can be heavy on the stomach.
Fast Food: Generally unhealthy and can contain hidden dairy ingredients.
Read more about key products
Main benefits
The Dairy-Free Meal Plan for One Person is tailored for individual dietary needs without dairy. It provides a variety of easy-to-prepare, nutritious meals that include whole grains, proteins, fruits, and vegetables, suitable for a single person's daily consumption.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Here are easy, dairy-free snacks just for one:
- Single-serve guacamole with carrot sticks
- Small smoothie with banana and spinach
- Handful of trail mix
- One sliced apple with cinnamon
- A bowl of mixed berries
- Individual portion of oatmeal with honey
- Homemade granola with plant-based milk
For one person on a dairy-free diet, versatile and easy-to-prepare beverages are key. Herbal teas offer variety and health benefits, almond or oat milk are great for different uses, a homemade smoothie can be a nutritious meal replacement, black coffee caters to energy needs, and fruit-infused water adds a refreshing twist.
Meal plan suggestion
Day 1
- Breakfast: Oatmeal with almond milk and sliced banana (calories: 300, protein: 6g, carbs: 55g, fat: 5g)
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, and a lemon-olive oil dressing (calories: 350, protein: 25g, carbs: 20g, fat: 15g)
- Snack: Carrot and celery sticks with hummus (calories: 100, protein: 3g, carbs: 12g, fat: 5g)
- Dinner: Baked salmon with steamed broccoli and quinoa (calories: 450, protein: 30g, carbs: 35g, fat: 20g)
Day 2
- Breakfast: Smoothie with spinach, almond milk, frozen berries, and a banana (calories: 250, protein: 5g, carbs: 40g, fat: 7g)
- Lunch: Chickpea salad with cucumbers, tomatoes, and a lemon-tahini dressing (calories: 400, protein: 15g, carbs: 45g, fat: 20g)
- Snack: A small apple with a handful of almonds (calories: 200, protein: 4g, carbs: 30g, fat: 10g)
- Dinner: Stir-fried tofu with mixed vegetables and brown rice (calories: 400, protein: 18g, carbs: 50g, fat: 15g)
Day 3
- Breakfast: Chia seed pudding made with coconut milk and topped with fresh berries (calories: 350, protein: 6g, carbs: 35g, fat: 20g)
- Lunch: Quinoa and black bean stuffed bell peppers (calories: 350, protein: 12g, carbs: 55g, fat: 10g)
- Snack: Fresh fruit smoothie with coconut water (calories: 150, protein: 2g, carbs: 35g, fat: 1g)
- Dinner: Grilled portobello mushrooms with a side of roasted Brussels sprouts (calories: 300, protein: 10g, carbs: 25g, fat: 20g)
Day 4
- Breakfast: Green juice with kale, apple, cucumber, lemon, and ginger (calories: 120, protein: 2g, carbs: 30g, fat: 1g)
- Lunch: Lentil soup with a side of steamed kale (calories: 350, protein: 18g, carbs: 40g, fat: 10g)
- Snack: Rice cakes with avocado spread (calories: 180, protein: 3g, carbs: 20g, fat: 10g)
- Dinner: Baked sweet potato with black beans, corn, and a small side of guacamole (calories: 400, protein: 12g, carbs: 70g, fat: 10g)
Day 5
- Breakfast: Berry and spinach smoothie with almond milk and flaxseeds (calories: 280, protein: 5g, carbs: 45g, fat: 8g)
- Lunch: Vegan wrap with hummus, grated carrots, cucumber, and mixed greens (calories: 350, protein: 12g, carbs: 40g, fat: 15g)
- Snack: A small pear and a handful of walnuts (calories: 200, protein: 4g, carbs: 25g, fat: 12g)
- Dinner: Vegan curry with mixed vegetables, served over brown rice (calories: 450, protein: 12g, carbs: 60g, fat: 15g)
Day 6
- Breakfast: Overnight oats with almond milk, chia seeds, and sliced strawberries (calories: 300, protein: 8g, carbs: 45g, fat: 10g)
- Lunch: Mixed green salad with sprouts, avocado, and a raw apple cider vinaigrette (calories: 350, protein: 6g, carbs: 30g, fat: 25g)
- Snack: Baked kale chips (calories: 100, protein: 3g, carbs: 15g, fat: 4g)
- Dinner: Vegan chili with kidney beans, lentils, and tomatoes (calories: 400, protein: 20g, carbs: 60g, fat: 10g)
Day 7
- Breakfast: Dairy-free yogurt with gluten-free granola and a mix of berries (calories: 300, protein: 6g, carbs: 45g, fat: 10g)
- Lunch: Roasted vegetable and quinoa bowl with a lemon vinaigrette (calories: 450, protein: 15g, carbs: 65g, fat: 15g)
- Snack: Fresh fruit salad (calories: 150, protein: 2g, carbs: 35g, fat: 1g)
- Dinner: Stuffed acorn squash with wild rice, cranberries, and walnuts (calories: 400, protein: 8g, carbs: 70g, fat: 10g)
Want to learn more?
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