Dairy-Free Weekly Dinner Plan

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Happy New Year! To kick-off the first week of January, I thought I’d share a new weekly dinner plan that’s completely dairy-free.

dairy-free recipes for a weekly detox dinner plan

In my experience, dairy is one of the more difficult things for people to give up (myself included!). While many lactose-intolerant folks have found that they tolerate goat or sheep’s milk easier than cow’s milk, eliminating all dairy products for a period of time may be helpful for improving certain health conditions– and luckily, it’s not too difficult to try when you have the right recipes. I used many of these recipes while nursing my newborn son, as dairy didn’t seem to agree with him at first, either!

Whether you must give up dairy all together or just want to add a little more dairy-free variety in your diet, I hope these delicious dairy-free recipes will make life a little easier. Many of these recipes make enough to have leftovers for lunch the next day, too!

I also like to keep some healthy snacks on hand during the week, so below you’ll see what I’m preparing for this particular week.

Snacks & Dips: 

For those of you who like to plan ahead, I’ve also included a general shopping list of the items you’ll need to make each recipe above. (Please do double-check to make sure the serving sizes of each recipe will accommodate your family!)

Fresh produce:

2 medium sweet potatoes
3 yellow onions
1 red onion
1 red bell pepper
1 green bell pepper
2 tomatoes
2 heads broccoli
1 pound sliced mushrooms
Fresh cilantro
1 bunch Celery
Fresh sage
Fresh thyme
1 apple (optional)
1 pound carrots
Garlic bulb (I usually buy a pack of peeled cloves)
2 jalapeños
2 zucchini squash (about 1 pound)
1 lemon
Fresh ginger

1 lb organic chicken breast or thighs (optional)

Pantry items:

Brown & wild rice blend (like this one)
Dried red lentils
Sunflower Seed Butter
2 boxes of Vegetable broth
1 can coconut milk
Nutritional yeast
Raw apple cider vinegar
Extra-virgin olive oil
Tamari, soy sauce, or coconut aminos
Crushed red pepper flakes
Dried cranberries (optional; I like this brand)
Pecans (optional)
Fine sea salt
Black pepper
Onion powder
Chili powder
Ground cumin
Coconut oil
1 (28 oz.) box diced tomatoes
Ground turmeric
Ground ginger
Curry powder
Cajun seasoning (<- link to recipe)

I hope this post helps you start the New Year off on the right foot! I have to say, I was the WORST at meal planning over the last couple of (holiday) weeks, and I absolutely struggled with finding something healthy to eat when I was suddenly starving. It happens to all of us, but I’m definitely motivated to stay on top of my prep game this week!

Get more recipes + meal plans in my books:

detox book and meal plan

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Laura ~ Raise Your Garden

Thanks so much for all the dairy-free options here. I think portion control is what kills me with dairy. Cheese! I just never feel satisfied and keep eating and eating and pounding on calories. Avoiding dairy would likely be best. Kind of like just not buying that bag of fried chips in the first place and putting it in the pantry. Not a good idea! I LOVE how you outlined all the items I need to stock up on so I can buy them all at once and not have to make repeated trips to the store. Thanks. Hope you had a lovely Christmas and New Year’s!!


Hey Megan! I’m really happy that you took my previous comment to heart about adding a guide on the weekly shopping! I’m excited to try out your eating plan next week especially after I ate so much more red meat and cheese than usual during the holidays (I was a guest at the boyfriend’s extended family’s home for a week, so I was in no position to be overly picky!)
Hopefully this plan will help me feel less sluggish and much more energized 🙂 (I’m going to add some fish as snacks, too, methinks!)

You’re totally an inspiration! I love your recipes and your book! 🙂 I hope you and your family have a prosperous new year!
All the best! xx


That thai peanut dressing is insanely good.


Thank you Megan! These kind of posts (and ‘What I Ate Wednesday’ posts too!) are so helpful…I was overwhelmed with thinking about what to eat this week- which sometimes leads to MAJOR trouble, lol- but this post nailed it down for me and will be my go-to! Crazy-busy lives need healthy no-brainers…Keep them coming girl!❤️

Melinda T

Thanks, this is what I need to help me and my family eat healthy this year! Towards the end of last year I made little changes, but I’m ready to make bigger changes!


All of your recipes that I have tried have been so yummy. Thank you for making this post. I’m sure it took you a lot of time but it will now save everyone a week of meal planning. I can hardly wait to just print the shopping list and then know what is on the menu for the week. So easy, healthy and most likely extremely yummy. Thank you thank you!

kezia @ Super Naturally Healthy

Me too I am back on the meal planning wagon and having a few weeks of super tasty clean eating!

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