The keto diet is a way of eating that is low in carbohydrates and high in fat (the good kind of fat), and is associated with numerous health benefits, including increased fat burning, faster weight loss, and better control of blood sugar levels. A key benefit is the ability to reduce the amount of insulin needed to control glucose levels, and to not need to rely on blood glucose-lowering medications.

If you want to follow a dairy free diet, giving up milk and cheese is a great way to start. As an alternative, you can go on a dairy free vegan keto diet. This plan eliminates dairy, while allowing for some great plant based foods, such as keto friendly eggs and dairy free cheese. Enjoy the full benefits of a keto diet without the dairy added.

It is not easy keeping up with a low-carb diet, but it is possible. The best thing about it is that it allows you to eat all the foods you like without worry of gaining weight. The following 7-day low-carb menu plan is one of the easiest ways to follow a low-carb diet, and it is a great way to get your body used to burning fat for fuel.

This 7-day meal plan is completely free, packed with delicious dishes, and has a well-balanced macronutrient breakdown to keep you on track with your keto diet. Breakfast, lunch, supper, and even a snack are all included!

coffee for breakfast meal plan download

This Week’s Meal Plan is available for download.

A FULL MEAL PLAN AS WELL AS A SHOPPING LIST

Putting Together a Keto Meal Plan

We created this keto meal plan with people with hectic schedules in mind who don’t always have time to prepare every meal in mind. This meal plan focuses on healthy and simple dishes that are still tasty. Plans change, but that doesn’t mean you can’t plan your meals for the week ahead of time to keep nutrition front of mind.

Meal Planning’s Advantages

There are many advantages to planning your meals ahead of time. The following are some of the most significant advantages:

  • Knowing your calorie and macro targets will be ideal. There will be no more stress at the end of the day trying to locate the “ideal” macronutrient meal to suit the plan. We’ve already split out the carbohydrates, fat, and protein, so you can be certain that the meals will be well-balanced for the week ahead.
  • “If you don’t plan, you plan to fail.” There’s no reason to deviate from a meal plan if you’re following one. You may just glance at the menu plan to determine what you need to eat on that particular day. It gives you mental pleasure to know that you don’t have to stress over being unprepared for the day.
  • Budget Master- Meal planning is beneficial to both you and your pocketbook. There’s no need to get a bite to eat or order takeout. In addition, the shopping list lets you know what you need to get the next time you go to the market. You don’t have to go on a whim and buy foods you don’t need since you have a strategy to follow!

These are just a handful of the many advantages of following a food plan. We suggest that everyone make a plan for what they’ll consume throughout the week. It helps to relieve tension and keep you on track!

This Meal Plan’s Specifications

This is a Monday through Sunday meal plan, but it is 7 days long, so you don’t have to start the diet on Monday. Start this plan’s “Monday” on your Wednesday; it’s all about putting your emotional and physical well-being first!

The emphasis this week is on a dairy-free diet. When individuals stall on the keto diet, it’s often because they’re eating too much dairy. Dairy may cause inflammation and irritation in the body, making it difficult to lose weight. Plus, we all know how simple it is to consume your weight in cheese!

“What If I Didn’t Have to Avoid Dairy?”

If you don’t need or want to avoid dairy, go ahead and use the dairy-filled substitutes for the recipe components. Swap:

  • Butter in place of coconut oil
  • Heavy cream is substituted with coconut cream.
  • Cream cheese is substituted with coconut cream.
  • For thick cream, use almond milk.

We always suggest giving it a try, even if you don’t need to be dairy free. This meal plan is just for 7 days, so who knows, maybe you’ll fall in love with coconut milk all over again!

Meal Plan for the Week

Let’s get this meal planning party started! It’s time to get ready, so print off our shopping list and go to the store. On our keto diet meal plan, we’ll break down breakfast, lunch, supper, and snacks, along with macros. It doesn’t get much better than that, does it?

Monday

Keto egg breakfast bowl

KC Breakfast Bowl is a breakfast dish that originated in Kansas City. Breakfast Bowl on the Keto Diet – 5 Minute Breakfast! 

Lunch – KC Beef Stew (How to Make a Thick Stew) *Make 4 servings for the week*

Dinner – Kansas City In a bowl, make an egg roll 10 Minute Dinner: Egg Roll in a Bowl – *Serves 4 (2 for now, 2 for Wednesday) RX Nut Butter, Vanilla Almond Butter – After Dinner Snack BUTTERS WITH RX NUT

Dairy free meal prep monday

Calories 1695, Protein 121g, Fat 120g, Net Carbs 22g for the day

Tuesday

Keto raspberry smoothie bowl

Breakfast is a good way to start the day. Smoothie Bowl Dairy-free Smoothie Bowl Keto Breakfast 

KC Chicken Salad | Low Carb Chicken Salad – Lunch  

Ribeye Steak with Sauteed Mushrooms for Dinner (8oz steak with mushrooms cooked in ghee) KC Avocado Fudge Cookies — An After-Dinner Snack Avocado Fudge Cookies — *Make 9 cookies since you’ll be eating them all week*

dairy free meal plan tuesday macros

Calories 1727, Protein 112g, Fat 133g, Net Carbs 14g for the day

Wednesday

Keto beef stew finished and ready to serve

Breakfast is a good way to start the day. Smoothie Bowl Dairy-free Smoothie Bowl Keto Breakfast

KC Beef Stew Low Carb Beef Stew for Lunch (How To Make a Thick Stew)

2 Hard Boiled Eggs as a Snack

Dinner – Kansas City Egg Roll in a Bowl (10 Minute Dinner) – *2 Servings Egg Roll in a Bowl (10 Minute Dinner)

KC’s After-Dinner Snack Cookies with Avocado Fudge Cookies with Avocado Fudge –  

dairy free meal plan wednesday

Totals for the day: 1708 calories, 114 grams of protein, 121 grams of fat, and 27 grams of net carbohydrates

Thursday

keto chicken stir fry ready to serve and topped with sesame seeds.

KC Breakfast Bowl is a breakfast dish that originated in Kansas City. Breakfast Bowl on the Keto Diet – 5 Minute Breakfast! 

KC Beef Stew Low Carb Beef Stew for Lunch (How To Make a Thick Stew)

KC Chicken Stir Fry for Dinner Stir-fried Keto Chicken –  

After Dinner Snack – KC Chocolate Bar The Best Keto Chocolate! Products & Recipes (Top the chocolate bar with Peanut butter!)

dairy free meal plan thursday

Calories 1735, Protein 112g, Fat 131g, Net Carbs 18g for the day

Friday

Low carb chicken salad overhead shot

Breakfast is a good way to start the day. Smoothie Bowl Dairy-free Smoothie Bowl Keto Breakfast

KC Chicken Salad | Low Carb Chicken Salad – Lunch

2 Hard Boiled Eggs as a Snack  

Salmon with Cauliflower Rice for Dinner (both cooked in ghee and seasoned to taste)

KC’s After-Dinner Snack Cookies with Avocado Fudge Cookies with Avocado Fudge –  

dairy free meal plan friday

Calories 1713, Protein 130g, Fat 117g, Net Carbs 21g for the day

Saturday

buffalo chicken meatballs with toothpicks by a dish of ranch

Bacon (4 strips) and eggs (3 big) fried in ghee for breakfast 

KC Beef Stew Low Carb Beef Stew for Lunch (How To Make a Thick Stew)

Almonds as a snack (1.5oz)

KC Chicken Meatballs with Celery and Carrots for Dinner Buffalo Chicken Meatballs Made Simple —  

KC’s After-Dinner Snack Cookies with Avocado Fudge Cookies with Avocado Fudge –

dairy free meal plan saturday

Calories 1735, Protein 116g, Fat 124g, Net Carbs 24g for the day

Sunday

five ultra fudgy avocado cookies next to chocolate chips and avocados

Keto Breakfast Bowl | 5 Minute Breakfast! KC Breakfast Bowl Keto Diet Breakfast Bowl

KC Chicken Meatballs with Celery and Carrots for Lunch Buffalo Chicken Meatballs Made Simple —  

Almonds as a snack (1.5oz)

KC Chicken Salad | Low Carb Chicken Salad – Dinner

KC’s After-Dinner Snack Cookies with Avocado Fudge Cookies with Avocado Fudge –

dairy free meal plan Sunday

Calories 1735, Protein 134g, Fat 117g, Net Carbs 21g for the day

*** This is a basic suggestion; modify amounts and calories according to your specific requirements.

coffee for breakfast meal plan download

This Week’s Meal Plan is available for download.

A FULL MEAL PLAN AS WELL AS A SHOPPING LIST

Hello! I wanted to share with you my experience and some tips for the new vegan diet. I lost 3.5KG in three weeks. I was shocked when I saw the scale. I lost 3.5KG in THREE WEEKS! That is CRAZY! I did this diet because I wanted to lose weight and I want to have a baby. The baby is coming soon, so I need to lose weight. This is a great diet if you are serious about losing weight.. Read more about keto diet plan for beginners – free and let us know what you think.

Frequently Asked Questions

What I eat in a day dairy-free Keto?

I recommend you try a diet that is high in fat, moderate in protein and low in carbohydrates.

What can I eat on a no carb no dairy diet?

You can eat anything that is not a carb or dairy.

What do you eat the first day on keto?

I eat a lot of avocados, eggs, and bacon.

Related Tags

This article broadly covered the following related topics:

  • keto diet plan for beginners
  • easy ketogenic meal plan
  • 1200 calorie keto meal plan
  • keto meal plan 1200 calories
  • keto meal plan free