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Do you avoid dairy products due to allergies or sensitivities, but want to follow a keto or low carb lifestyle? Or perhaps you suspect that dairy products are causing cravings or other symptoms that are making weight loss difficult? Following a dairy-free keto meal plan may be just the thing you need to achieve your weight loss and health goals.
Check out our free three-day dairy-free keto meal plan, which provides hunger-taming protein, creamy sauces, and less than 20 grams of net carbs per day. Plus, every meal is so flavorful, you won’t miss the dairy.
You’ll find everything you need to get started, below. DD+ MEMBERSHIP Get your personalized meal plan with a FREE 30-day trial!
If you are new to keto, make sure to read the advice below before starting a keto diet plan.
Any keto meal plan is suitable for people who want to simplify their lives while getting all the benefits of keto eating: appetite suppression, weight loss, better blood sugar control, and other health improvements.
This dairy-free keto meal plan provides the same benefits — without the dairy! Whether you have an allergy, intolerance or want to try to give up dairy for a while, this meal plan will get you started.
On this dairy-free keto meal plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. They also provide enough protein to meet your needs and help you feel satisfied.
Following a meal plan can help simplify your health journey and set you up to succeed, because all of the planning is done for you.
Simplify keto tips
We understand how precious your time is. With our quick and easy low-carb meal plans, you can make healthy, delicious meals in minutes.
Following a keto diet appears to be safe for most people. 5
However, before starting a keto meal plan, make sure to check with your doctor if you take medication for diabetes or high blood pressure. If you’re breastfeeding, you should not follow a keto diet.
Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly before starting your keto meal plan. This can dramatically increase your chances of success.
Disclaimer: While the ketogenic diet has many proven health benefits (e.g. weight loss, reversal of type 2 diabetes) it’s still controversial. Most importantly, there may be a need to adapt pre-existing medications (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor. Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.
Here are three days of delicious, dairy-free recipes for breakfast, lunch, and dinner — and you don’t even need to count carbs! Each day features a variety of keto dishes that will automatically keep you below 20 grams of net carbs per day.
With our low-carb and keto meal plans, we do the planning for you. All you have to focus on is cooking, eating, and enjoying healthy, delicious food.
With our shopping list feature, your trip to the grocery store doesn’t have to be time-consuming or frustrating. Get all the healthy keto foods you need for the week — and spend less time at the supermarket every month.
Access your shopping list on any device. Using a digital shopping tool can be even more beneficial than old-school pen and paper. You can access your shopping list straight from your smartphone, print it out, or even share it with family and friends when you don’t have the time for grocery shopping yourself.
DD+ MEMBERSHIPWhen you become a Diet Doctor Plus member, you get premium access to the delicious menu above. Just press play and get started with simple recipes and a shopping list. You can also customize your own by answering a few questions. Take the 1-minute quiz
Did you know low carb diets can help with gut health — and can be incredibly beneficial for those dealing with chronic digestive issues, such as SIBO, leaky gut, and IBS?
Just ask our newest Diet Doctor team member, Erika McKellar, who before going low carb, struggled with gut health for most of her life.
This week’s meal plan is low carb, dairy-free, egg-free — and will help anyone in search of recipes that are gentle on the digestive system. It includes gut-friendly foods, such as bone broth, squash, ginger, avocado, and high-quality meat and fish.
Here’s to your health and happiness! Inside and out.
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How about some bacon omelet, coconut salmon and flavorful meatballs? Enjoy this and much more while staying below 20 grams of carbs per day with this week’s dairy-free and keto meal plan.
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Every meal plan is created and tested by our Diet Doctor Recipe Team and verified by our in-house dietitian, ensuring that you can enjoy delicious food with the right balance of macronutrients you need each day.
Can you design your own dairy-free keto meal plan that suits your unique preferences and lifestyle? Absolutely!Just aim to keep the net carbs under 20 grams per day.
Once you’ve created your plan, you won’t need to spend time figuring out what to eat every day. Plus, you may be more likely to achieve your weight loss and health goals by planning your meals in advance.
Find out more about which foods to include, and which ones to avoid, when you create your own meal plan.
Yes! It’s not necessary to eat dairy to be successful with keto — although dairy may help add taste and variety. We have many dairy-free recipes and meal plans to inspire and help you on your health journey. Where can I learn more about the keto diet?
If you are new to a ketogenic diet, read our beginner’s guide and get all your questions answered. Starting a keto diet as a beginner can be challenging on your own. We suggest you start with any of our free meal plans or choose from our free keto recipes. For maximum simplicity, sign up for our 2-week Get Started Challenge and get everything prepared for you. I’m not allergic or intolerant to dairy, but I’m curious to see how I would feel if I cut it out of my diet. What benefits might I see?
Cutting dairy out of your diet could help speed up your weight loss and aid in reversing type 2 diabetes. Dairy products contain milk sugar (lactose) and milk protein (casein); the latter stimulates insulin secretion more than other types of protein. This explains why milk is great for a growing baby but not for an adult trying to lose weight. Some of your dairy-free recipes list butter. Isn’t butter a dairy product?
Many people who avoid dairy are still able to enjoy real butter as it contains only trace amounts of milk protein and sugar. While some of our dairy-free recipes list butter, coconut oil or olive oil will be listed as options if they are suitable substitutes. If a recipe calls for butter where only butter would work, the recipe is not labeled as dairy-free.
DD+ MEMBERSHIPGet instant access to healthy low-carb and keto meal plans, fast and easy recipes, weight loss advice from medical experts, and so much more. A healthier life starts now with your free trial!
