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Wait Until You See This THM Dairy-free Meal Plan!

A one-week dairy-free meal plan including a daily breakfast, lunch, dinner, and snack for the Trim Healthy Mama lifestyle.

Dairy Free Meal Plan graphic with open notebook in center surrounded by fresh whole foods

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

This post contains some affiliate links which means we may earn a small commission at no extra cost to you. You can read our full disclosure policy here.

I’ve included recipe links for you when possible.

Some of the other recipes are from the first Trim Healthy Mama cookbook or from Trim Healthy Table.

A few of the meals are personal recipes modified to fit THM guidelines.

Close up photo of printable meal planner showing main dish section

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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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