A one-week dairy-free meal plan including a daily breakfast, lunch, dinner, and snack for the Trim Healthy Mama lifestyle.
I love cheese.
I could probably eat cheese with every meal!
And while cheese is on-plan for Trim Healthy Mama (THM), I’ve found that sometimes I need to give my body a break.
So this week I’ve put together a complete meal plan for myself (Breakfast, Lunch, Dinner, and Snack) that’s dairy-free.
And since we’re friends, I’m sharing it with you!
After all, that’s what friends do, right?
Why Try Dairy Free?
Let me explain: I weigh myself daily.
I started doing this when I began Trim Healthy Mama.
Always in the morning before I’ve eaten or drank any water for the day.
I like keeping an eye on what my body is doing. And because of this, I’ve learned that my weight may fluctuate 1-3 pounds from one day to the next.
Lots of things factor into that fluctuation: hormones, water retention, sodium intake, etc.
As long as the scale returns to my low point at some point during the week, then I know it’s just the normal fluctuation.
Over the past 3 weeks? I’m not bouncing back to that low.
Which lets me know I need to shake things up a bit.
I took a look at what I’ve been eating and noticed a few trends: not only was there a lot of cheese in my meals, I’ve also been relying on Greek yogurt and cottage cheese for protein.
They’re easy grab-and-go options.
Frankly, I’ve been in a bit of a rut.
And the upwards creep on the scale is showing me I need to change things up.
One thing that I’ve learned from Trim Healthy Mama is my body really needs variety.
So this week I’m giving my body a little shakeup by eliminating dairy.
THM Dairy-Free Meal Plan
I’ve included recipe links for you when possible.
A few of the meals are personal recipes modified to fit THM guidelines.
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Breakfast – E – Apple Oatmeal, Salted Caramel Oolong Tea (THM cookbook)
Lunch – S – Egg salad w/ 3 stalks of celery and 7 mini bell peppers, green salad with olive oil vinaigrette
Dinner – S – Grilled chicken with grilled onions, mushrooms, and peppers, roasted cauliflower
Snack – FP – Nutty Chocolate Secret Big Boy (THM cookbook)
Breakfast – Deep S – 2 eggs fried in coconut oil, sauteed okra, 2 turkey sausage patties, Trimmy Rich (THM cookbook)
Lunch – S – Turkey burger patty topped with leftover grilled onions, mushrooms, and peppers on a bed of lettuce, with dill pickles.
Dinner – S – Taco salad (ground beef, lettuce, diced red and green bell peppers, avocado, salsa)
Snack – E – Choco-Peanutty-Banana Secret Big Boy (Trim Healthy Table)
Breakfast – E – 2 slices of sprouted toast with Polaner’s all fruit jelly, collagen coffee with 2 Tbsp half and half
Lunch – E – Turkey sandwich on sprouted bread with 1 wedge of light laughing cow cheese and dijon mustard, 1 sliced green bell pepper, 2 cups air-popped popcorn
Dinner – FP – Mongolian Beef Egg Roll in a Bowl made following the FP directions
Snack – FP – Strawberry Dole Whip (made with almond milk and Pyure sweetener)
Breakfast – FP – Mocha secret big boy (THM cookbook)
Lunch – S – Egg salad, 3 large stalks celery, 1/2 sliced green bell pepper, 2 pickled okra spears
Dinner – S – Vietnamese Chicken Noodle Bowl
Snack – S – Brownie batter in a mug
Breakfast – S – 2 pumpkin muffins, 3/4 cup blackberries, salted caramel oolong tea with collagen
Lunch – FP – Leftover Mongolian eggroll in a bowl, 1/2 green bell pepper
Dinner – S – 1/4 dark meat chicken, veggies roasted in coconut oil with garlic (brussel sprouts, broccoli, cauliflower)
Snack – E – 1/4 cup roasted chickpeas, 1 That’s It apple strawberry bar
Breakfast – S – 2 scrambled eggs with leftover fried okra from Tuesday and leftover roasted veggies from Friday, 2 turkey sausage patties
Lunch – S – Mini bell peppers cut in half and topped with leftover taco meat and minced purple onion and cilantro, 1/2 sliced avocado
Dinner – E – Instant Pot Chicken and Rice made with all brown rice, steamed broccoli, steamed carrots
Snack – S – Chocolate Hazelnut Chia Pudding
Breakfast – E – 2 slices sprouted toast with Polaner’s all fruit jelly, salted caramel oolong tea with collagen
Lunch – S – Leftover grilled chicken over lettuce with tomato, diced avocado, minced purple onion, cilantro, diced bell peppers dressed with salsa
Dinner – S – Spaghetti meat sauce over zucchini noodles with green salad
Snack – S – Brownie batter in a mug
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If you have any questions or suggestions, contact me or leave a comment!