Finding dairy-free meals that fuel you isn’t complicated—it’s as simple as reaching into your fridge and combining a few nutritious staples. From nourishing dairy-free breakfasts to plant-based dinners you’ll look forward to, these easy meals are perfect for those just getting started or those who want to cook more at home.
What to Eat in a Day:
Dairy-Free Breakfast, Lunch, Dinner, and Snack Ideas that Fuel
Dairy-Free Breakfast
Energize yourself with foods that provide color, fiber, and protein.
Sample Meal 1
Sample Meal 2
Sample Meal 3
For more dairy-free breakfast ideas, click here →
Dairy-Free Lunch
Power through your afternoon with antioxidant-rich foods and a balance of carbs, protein, and fat.
Sample Meal 1
Sample Meal 2
Sample Meal 3
Dairy-Free Dinner
Aim for variety. Combine a generous portion of colorful veggies with plant-based protein, healthful plant-based fat, a whole food source of carbohydrates, and all-natural herbs and spices.
Sample Meal 1
Sample Meal 2
Sample Meal 3
Dairy-Free Snacks
Raw veggies (carrots, jicama, celery, cucumber, mushrooms, peppers, etc) and hummus or tahini
Fruit and nut butter (apple or pear and almond butter, banana and peanut butter, etc)
Plant milk and granola
Edamame with sea salt
Dairy-free yogurt topped with berries
Larabars
For dairy-free dessert ideas, click here →
Chocolate Peanut Butter Banana Ice Cream
Divine Vanilla Cupcakes with Fluffy Buttercream Frosting
Blue Ribbon Cherry Blueberry Pie
Decadent Dairy-Free Chocolate Pretzel Pie
A few squares of dairy-free dark chocolate
Every individual has slightly different needs based on their age and activity level, but as a guide, registered dietitian Cynthia Sass (see full bio below) recommends these parameters:
Percentage of Daily Calories:
Fat: 25-35%
Carbs: 45-55%
Protein: 20-30%
To estimate your daily caloric intake per your activity level, use this calculator.
Remember, it’s all about eating a healthy, varied diet. You don’t need to get hung up on the numbers—a varied, dairy-free diet will provide all you need.
*A daily B12 supplement is recommended for everyone—regardless of diet.
Cynthia Says: Dairy-Free Nutrition Tips from a Registered Dietitian
Cynthia Sass is a plant-based performance nutritionist with master’s degrees in
both nutrition science and public health. One of the first registered dietitians to
become a Board Certified Specialist in Sports Dietetics, she has consulted for
five professional sports teams in the NBA, NHL, and MLB. In her private practice
Sass counsels a wide range of clients. She has worked one-on-one with
Oscar, Grammy, and Emmy winners, and professional athletes in numerous
sports.
A three-time New York Times best-selling author, Sass is also a frequent writer,
plant-based recipe developer, and media guest. Sass is summa cum laude
graduate of Syracuse University where she earned a bachelor’s degree in
dietetics and a master’s degree in nutrition science. She completed a second
master’s degree in public health at the University of South Florida. In her Los
Angeles private practice Sass specializes in sports and performance nutrition,
plant-based eating, and nutrition for optimal health and longevity.
- Hydrate with water-rich foods, including veggies like leafy greens, zucchini, cucumber, bell peppers, tomatoes, celery, and fresh fruit. Add sliced veggies and/or fruit along with herbs or ginger to filtered water to infuse your H2O with nutrients and flavor.
- Satisfy your sweet tooth with dairy-free dark chocolate. It’s rich in heart-protective antioxidants as well as magnesium—a mineral that helps support mental health and sleep. Research has shown that dark chocolate can reduce cravings for other sweet and salty foods, and dark chocolate contains natural compounds that trigger a sense of euphoria similar to being in love!
- Nibble on nuts and seeds. These nutrient powerhouses provide plant protein, healthful fat, fiber, antioxidants, vitamins, and minerals. They’re also associated with longevity and a reduced risk of several chronic diseases, including obesity, heart disease, and Alzheimer’s.
- Eat generous portions of colorful produce. In addition to supporting immune function and healthy sleep and reducing inflammation, consuming seven cups of produce a day has been shown to enhance productivity and creativity and elevate overall happiness.
Optimize Your Meals with Our Athlete’s Power Plate
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