One Week Meal Plan - Dairy Free | | #THM #mealplan #weeklymealplan #trimhealthymama #dairyfree

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 have put together a complete meal plan for myself (Breakfast, Lunch, Dinner and Snack) that is dairy free.

One Week Meal Plan - Dairy Free | | #THM #mealplan #weeklymealplan #trimhealthymama #dairyfree

You may be wondering why completely 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. I’ve learned that from one day to the next my weight may fluctuate 1-3 pounds. 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 that it’s just the normal fluctuation. But 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.

The last few weeks have been a little emotional for me as well as very busy. I’ve not only had a lot of cheese in my meals, I’ve also been relying on Greek yogurt and cottage cheese for protein. They are easy grab-and-go options. Frankly I’ve been in a bit of a rut. And the scale is reflecting that rut by creeping up a bit.

One thing that I’ve learned from Trim Healthy Mama is that my body really needs variety. So this week I’m giving my body a little shake up by eliminating dairy. I’ve done this in the past and really like challenging myself to switch up my meals!

THM Dairy Free Meal Plan

Recipe links are included when possible. Other recipes are from the first Trim Healthy Mama cookbook or from Trim Healthy Table or are personal family recipes modified to fit THM guidelines.

Download Our Weekly Menu Planner


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, 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)


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 Chia Pudding (will share my recipe this week)


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

2 Comments on Meal Plan | THM One Week Dairy-free

    • Hey Kim! I’m so glad you like this meal plan! I just emailed you a printable version of the plan. I have a few more that I’m working on so be sure to check back!

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