Your 30-Day Dairy-Free Meal Plan

Updated: Sep. 15, 2023

Whether you're lactose-intolerant or just want to cut back on your dairy intake, this dairy-free meal plan is the perfect choice for you! Here you'll get 30 dinners plus side dishes that are so good, you won't feel like you're cutting anything out.

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Day 1: Citrus Salmon en Papillote

This salmon dish is so simple and easy to make yet so delicious, elegant and impressive. —Dahlia Abrams, Detroit, Michigan

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Goes Great with: Beet Salad with Lemon Dressing

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Day 2: Glazed Rosemary Pork

A honey-rosemary glaze delicately seasons pork tenderloin in this delightful entree. As elegant as it is easy, the main course is ideal for weekend dinner parties and weeknight suppers alike. —Barbara Sistrunk, Fultondale, Alabama

Goes Great with: Fingerling Potatoes with Fresh Parsley and Chives

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Day 3: Easy Caribbean Chicken

This is a very simple recipe that uses easy-to-find ingredients. Serve with some steamed vegetables for a complete meal. Use cubes of pork or even shrimp instead of the chicken. —Courtney Stultz, Weir, Kansas

Goes Great with: Cilantro-Lime Rice

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Day 4: Ancient Grain Beef Stew

My version of beef stew is comfort food with a healthy twist. I use lentils and red quinoa rather than potatoes. If leftover stew seems too thick, add more beef stock when reheating. —Margaret Roscoe, Keystone Heights, Florida

Goes Great with: Kale and Fennel Skillet

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Day 5: Braised Pork with Tomatillos

A pork braise is a sure way to make people’s mouths water. The tomatillos in this dish offer a subtle hint of lightness to the meat. For ultimate flavor, make the dish one day ahead and reheat. —La Boucherie, Matthew Lawrence, Vashon, Washington

Goes Great with: Roasted Honey Sweet Potatoes

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Day 7: Salmon Vegetable Salad with Pesto Vinaigrette

Goes Great with: Fire-Roasted Tomato Minestrone

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Day 8: General Tso's Cauliflower

Cauliflower florets are deep-fried to a crispy golden brown, then coated in a sauce with just the right amount of kick. General Tso's cauliflower is a fun alternative to the classic chicken dish.—Nick Iverson, Milwaukee, Wisconsin

Goes Great with: Ginger Green Beans

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Day 9: Slow-Cooked Chicken Marbella

This recipe is sweet, briny, savory and herbal, and it packs a big punch of garlic. The Mediterranean flavors make me think of dinner on the patio with family or friends. — Beth Jacobson, Milwaukee, Wisconsin
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Day 10: Pesto Corn Salad with Shrimp

This recipe showcases the beautiful bounty of summer with its fresh corn, tomatoes and delicious basil. Prevent browning by spritzing the salad with lemon juice. —Deena Bowen, Chico, California

Goes Great with: Cauliflower Mash

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Day 11: Tender Beef Brisket

A touch of sugar mellows the flavorful sauce that's drizzled over this brisket. The original recipe came to me from a friend. I revised it for the slow cooker. —Sondra Morrow, Mesa, Arizona.

Goes Great with: Easy German Potato Salad

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Day 12: Green Chili Ribs

I like my food with a spicy kick; my wife does not. These ribs with green chiles suit her taste. For more firepower, add cayenne or jalapenos. —Guy Newton, Nederland, Colorado

Goes Great with: Black-Eyed Pea Tomato Salad

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Day 13: Saucy Chicken Thighs

Everyone raves about how sweet the sauce is for these slow-cooked chicken thighs. They’re such a breeze because they simmer away while you do other things. They’re ideal appetizers, but you can also add your favorite side for a nice meal. —Kim Puckett, Reagan, Tennessee

Goes Great with: Herb-Vinaigrette Potato Salad

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Day 14: Crispy Dill Tilapia

Every week I try to serve a new healthy fish. With its fresh dill and delicious panko bread crumb herb crust, this dish with mild tilapia is a winner. —Tamara Huron, New Market, Alabama

Goes Great with: Garlic-Chive Baked Fries

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Day 15: Balsamic-Glazed Pork Tenderloin

Pull out your ovenproof skillet for this juicy balsamic pork tenderloin that goes from stovetop to oven. Balsamic vinegar gives it a tangy glaze. —Lisa Moriarty, Wilton, New Hampshire

Goes Great with: Cauliflower with Roasted Almond & Pepper Dip

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Day 16: Bavarian Pot Roast

Since all my grandparents were German, it's no wonder that so many Bavarian recipes have been handed down to me. Because the Midwest has such a large German population, I feel this recipe represents the area well. —Susan Robertson, Hamilton, Ohio

Goes Great with: Olive Oil Mashed Potatoes with Pancetta

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Day 17: Mom's Roast Chicken

This is the best way to cook a whole chicken. It roasts up super juicy with crisp, golden skin. This chicken is simply seasoned, but packs in so much flavor. —James Schend, Dairy Freed

Goes Great with: Carrot Puree

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Day 18: Mahi Mahi & Veggie Skillet

Cooking mahi mahi with a mix of vegetables may seem complex, but I developed this skillet recipe to bring out the wow factor without the hassle and fuss. —Solomon Wang, Arlington, Texas

Goes Great with: Colorful Couscous

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Day 19: Pork Chops with Glaze

Rosemary adds a special touch to these beautifully glazed pork chops that are just right for any meal. —Louise Gilbert, Quesnel, British Columbia

Goes Great with: Sweet Pepper Skillet

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Day 20: Sticky Asian Chicken

As a working mom with three children, I need dishes that hit the spot and come together fast. I double this Asian-style chicken because leftovers are awesome. —Jennifer Carnegie, Lake Oswego, Oregon

Goes Great with: Honey-Garlic Brussels Sprouts

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Day 21: Mainly Mushroom Beef Carbonnade

This is the ultimate comfort food, an earth-and-turf combo that smells delicious while cooking and tastes like home. The mushrooms taste so meaty, you can decrease the amount of beef and add more portabellos if you like. —Susan Asanovic, Wilton, Connecticut

Goes Great with: Tarragon Asparagus

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Day 22: Salmon with Root Vegetables

This cozy hash is loaded with protein and healthy fats that keep you going on busy days. We've been known to devour it at breakfast, lunch and dinner! —Courtney Stultz, Weir, Kansas

Goes Great with: Mushroom and Spinach Saute

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Day 23: Easy Slow-Cooked Pork Tenderloin

I find simple dinners are the best comfort foods that my family of seven really desires. Everyday, good ingredients are the key to my success in the kitchen. Three ingredients poured over the pork and—voila!—the most mouthwatering pork you have ever tasted! —Grace Neltner, Lakeside Park, Kentucky

Goes Great with: Roasted Radishes

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Day 24: Filipino Chicken Adobo

My mom always makes her saucy chicken adobo recipe when I come home to visit. I think it's even better the next day as leftovers —she says it's because of the vinegar. — Michael Moya, New York, New York

Goes Great with: Confetti Corn

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Day 25: Garlic-Mushroom Turkey Slices

My daughter is a picky eater, and even she likes this enticing dish! There’s minimal fat, and it’s delicious, easy and affordable for weeknight dining. —Rick Fleishman, Beverly Hills, California

Goes Great with: Lemon Garlic Mushrooms

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Day 26: Pork Chops with Honey-Garlic Sauce

The sauce on these honey garlic pork chops is so good, I sometimes double it so there's extra for dipping whatever veggie we have on the side. —Michelle Smith, Eldersburg, Maryland

Goes Great with: Lemony Green Beans 

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Day 27: Easy Glazed Salmon

It takes only four ingredients and a few moments to make this delightful main dish. —Tara Ernspiker, Falling Waters, West Virginia

Goes Great with: Roasted Carrots & Fennel

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Day 28: Pressure Cooker Char Siu Pork

I based this juicy pork on Asian influence in Hawaii. It's tasty as is, in a bun or over rice. Use leftovers with fried rice, ramen and salads. —Karen Naihe, Kamuela, Hawaii

Goes Great with: Spinach Rice

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Day 29: Baked Ham with Honey-Chipotle Glaze

Your Easter celebration will be so simple to orchestrate with this sweet, smoky ham recipe at your fingertips. It feeds a crowd and the baked ham glaze tastes fantastic. —Taste of Home Test Kitchen

Goes Great with: Red Roasted Potatoes

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Day 30: Shrimp & Cod Stew in Tomato-Saffron Broth

I love coming inside on a cold day and smelling this comforting seafood stew simmering in the kitchen. —Lydia Becker, Kansas City, Missouri

Goes Great with: Spinach Salad with Warm Bacon Dressing