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7-day dairy-free healthy meal plan

There are many reasons why a person might choose to follow a dairy-free meal plan. If this is a decision you have made, this 7-day dairy-free healthy meal plan includes plenty of non-dairy calcium-rich foods. It also features diabetes-friendly foods, such as low-glycemic-index carbohydrates and healthy fats. The carbohydrates are balanced throughout each day with each meal containing 30-45 grams of net carbohydrates and snacks containing around 15 grams of carbohydrates. Depending on your goals and lifestyle, you may need to adjust the number of snacks or portion sizes.

Calcium, which typically comes from dairy products, is necessary to keep bones strong. Your health-care provider can advise you about calcium supplements.

Day 1

Breakfast: Avocado-topped egg toast with 2 slices whole-grain or rye toast, 2 eggs, poached or cooked to your liking, ¼ small avocado, mashed, salt and pepper to taste and top toast with avocado and egg and 1 serving of soy or nut beverage (461 calories, 38 g carbohydrates, 8 g fibre)

Lunch: 2 cups/2 servings (500 mL) quinoa black bean and mango salad (320 calories, 46 g carbohydrates, 8 g fibre)

Dinner: 2 cups/2 servings (500mL) Indonesian tofu stew with spring vegetables, 1 cup (250 mL) cooked quinoa, spinach or kale salad, 1 tbsp (15 mL) light salad dressing (462 calories, 55 g carbohydrates, 11 g fibre)

Day 2

Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) peanut butter, added to cooked oats, 1 cup (250 mL) soy or nut beverage, 10-12 almonds (462 calories, 46 g carbohydrates, 8 g fibre)

Lunch: Kale, beet and chickpea power bowl (omit Parmesan cheese in dressing) (410 calories, 46 g carbohydrates, 11 g fibre)

Dinner: Pork and okra creole with 1 cup (250 mL) cooked brown rice, spinach or kale salad, 1 tbsp (15 mL) light salad dressing (428 calories, 55 g carbohydrates, 8 g fibre)

Day 3

Breakfast: Two-egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice) with 2 slices whole-grain toast, 2 tsp (10 mL) soft margarine and 1 cup (250 mL) soy or almond beverage (441 calories, 38 g carbohydrates, 6 g fibre)

Lunch: One-quarter/2 servings recipe of spinach mushroom quiche with spinach or kale salad, 1 tbsp (15 mL) light salad dressing (424 calories, 30 g carbohydrates, 2.5 g fibre)

Dinner: 1 serving buddha bowl, 1 serving apple tart or 1 medium-size fruit and 10-12 almonds (504 calories, 50 g carbohydrates, 11 g fibre)

Day 4

Breakfast: Blueberry pancakes (4 pancakes), 1-2 tbsp (15-30 mL) sugar-free or no-sugar-added pancake syrup, 1 cup (250 mL) soy or nut beverage (371 calories, 38 g carbohydrates, 2 g fibre)

Lunch: Egg-salad sandwich (2 slices whole-grain bread, 2 eggs, 1 tbsp/15 mL mayonnaise, salt and pepper to taste), 1 medium-size fruit, 10-12 almonds (534 calories, 50 g carbohydrates, 8 g fibre)

Dinner: 1 serving white fish with roasted garlic and lentil mash, ⅔ cup (150 mL) cooked brown rice, steamed or roasted broccoli (705 calories, 58 g carbohydrates, 11 g fibre)

Day 5

Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) peanut butter, added to cooked oats, 1 cup (250 mL) soy or nut beverage, 10-12 almonds (462 calories, 46 g carbohydrates, 8 g fibre)

Lunch: 1½ cups/2 servings (375 mL) wheat berry and apple salad (300 calories, 50 g carbohydrates, 8 g fibre)

Dinner: 1½ cups (375 mL) cooked spaghetti (or other pasta) with 1 cup (250 mL) of your favourite tomato or meat sauce, spinach or kale salad, 1 tbsp (15 mL) light salad dressing (487 calories, 62 g carbohydrates, 6 g fibre)

Day 6

Breakfast: Avocado-topped egg toast with 2 slices whole-grain or rye toast, 2 eggs, poached or cooked to your liking, ¼ small avocado, mashed, salt and pepper to taste and top toast with avocado and egg and 1 serving of soy or nut beverage (461 calories, 38 g carbohydrates, 8 g fibre)

Lunch: Salmon salad sandwich (2 slices whole-grain bread, 3 oz./85 g canned salmon, 1 tbsp/15 mL mayonnaise, salt and pepper to taste), 1 medium-size fruit, 10-12 almonds (515 calories, 50 g carbohydrates, 8 g fibre)

Dinner: 1 cup/2 servings (250 mL) spinach and mushroom barley pilaf, 4 oz. (125 g) baked chicken or 4 oz. (125 g) firm tofu sliced and cooked in 2 tsp (10 mL) canola oil – add to pilaf (579 calories, 48 g carbohydrates, 8 g fibre)

Day 7

Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) peanut butter, added to cooked oats, 1 cup (250 mL) soy or nut beverage, 10-12 almonds (462 calories, 46 g carbohydrates, 8 g fibre)

Lunch: 1 serving of vegetable frittata, 2 slices whole-grain toast, 2 tsp (10 mL) soft margarine, 1 medium-size fruit, 10-12 almonds (559 calories, 55 g carbohydrates, 9 g fibre)

Dinner: 1 serving salmon with lemon ginger sauce, 1 cup (250 mL) cooked brown rice and steamed or roasted broccoli (453 calories, 45 g carbohydrates, 5 g fibre)

Looking for more healthy recipes?

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