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.
Your 30-Day Dairy-Free Meal Plan
Updated on Sep. 15, 2023
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
Goes Great with:Â Beet Salad with Lemon Dressing
1/28
2/28
Day 2: Glazed Rosemary Pork
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
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
Nutrition Facts:
4 ounces cooked pork: 255 calories, 10g fat (2g saturated fat), 85mg cholesterol, 194mg sodium, 10g carbohydrate (9g sugars, 0 fiber), 31g protein. Diabetic Exchanges: 1/2 starch, 4 lean meat, 1 fat.
Goes Great with:Â Fingerling Potatoes with Fresh Parsley and Chives
3/28
Day 3: Easy Caribbean Chicken
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
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
Nutrition Facts:
1 cup chicken mixture: 242 calories, 6g fat (1g saturated fat), 63mg cholesterol, 605mg sodium, 20g carbohydrate (15g sugars, 1g fiber), 24g protein. Diabetic exchanges: 3 lean meat, 1 starch, 1/2 fat.
4/28
Day 4: Ancient Grain Beef Stew
Total Time
6 hours 25 min
Servings
10 servings
From the Recipe Creator:
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
Nutrition Facts:
1-1/3 cups: 261 calories, 7g fat (2g saturated fat), 28mg cholesterol, 797mg sodium, 29g carbohydrate (5g sugars, 5g fiber), 21g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1/2 fat.
5/28
Day 5: Braised Pork with Tomatillos
Total Time
3 hours 25 min
Servings
6 servings
From the Recipe Creator:
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
Nutrition Facts:
1 serving: 514 calories, 24g fat (7g saturated fat), 120mg cholesterol, 1160mg sodium, 30g carbohydrate (6g sugars, 3g fiber), 41g protein.
6/28
Day 8: General Tso's Cauliflower
Total Time
45 min
Servings
4 servings
From the Recipe Creator:
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
Nutrition Facts:
1 cup with 1 cup rice: 584 calories, 17g fat (2g saturated fat), 0 cholesterol, 1628mg sodium, 97g carbohydrate (17g sugars, 5g fiber), 11g protein.
7/28
Day 9: Slow-Cooked Chicken Marbella
Total Time
4 hours 30 min
Servings
6 servings
From the Recipe Creator:
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
Nutrition Facts:
1 serving: 372 calories, 18g fat (3g saturated fat), 87mg cholesterol, 845mg sodium, 26g carbohydrate (13g sugars, 2g fiber), 25g protein.
8/28
Day 10: Pesto Corn Salad with Shrimp
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
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
Nutrition Facts:
1 serving: 371 calories, 22g fat (3g saturated fat), 138mg cholesterol, 450mg sodium, 25g carbohydrate (8g sugars, 5g fiber), 23g protein.
9/28
Slow-Cooker Brisket
Total Time
6 hours 55 min
Servings
12 servings
From the Recipe Creator:
A friend had success with this recipe, so I tried it. When my husband told me how much he loved it, I knew I'd be making it often.—Vivian Warner, Elkhart, Kansas
Nutrition Facts:
6 ounces cooked beef with 1/4 cup sauce: 381 calories, 12g fat (4g saturated fat), 96mg cholesterol, 548mg sodium, 18g carbohydrate (14g sugars, 1g fiber), 47g protein.
10/28
Day 12: Green Chili Ribs
Total Time
5 hours 20 min
Servings
8 servings
From the Recipe Creator:
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
Nutrition Facts:
1 serving: 349 calories, 25g fat (8g saturated fat), 81mg cholesterol, 797mg sodium, 8g carbohydrate (2g sugars, 1g fiber), 24g protein.
11/28
Day 13: Saucy Chicken Thighs
Total Time
4 hours 20 min
Servings
9 servings
From the Recipe Creator:
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
Nutrition Facts:
1 chicken thigh: 319 calories, 15g fat (4g saturated fat), 81mg cholesterol, 606mg sodium, 22g carbohydrate (21g sugars, 1g fiber), 23g protein.
12/28
Day 14: Crispy Dill Tilapia
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
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
Nutrition Facts:
1 fillet: 256 calories, 9g fat (2g saturated fat), 83mg cholesterol, 251mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1-1/2 fat, 1/2 starch.
13/28
Day 15: Balsamic-Glazed Pork Tenderloin
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
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
Nutrition Facts:
3 ounces cooked pork: 298 calories, 7g fat (2g saturated fat), 64mg cholesterol, 200mg sodium, 35g carbohydrate (35g sugars, 0 fiber), 23g protein.
Goes Great with:Â Cauliflower with Roasted Almond & Pepper Dip
14/28
Day 16: Bavarian Pot Roast
Total Time
2 hours 45 min
Servings
10 servings
From the Recipe Creator:
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
Nutrition Facts:
4 ounces cooked beef: 281 calories, 16g fat (5g saturated fat), 88mg cholesterol, 633mg sodium, 5g carbohydrate (4g sugars, 0 fiber), 27g protein.
16/28
Day 18: Mahi Mahi & Veggie Skillet
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
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
Nutrition Facts:
1 serving: 307 calories, 12g fat (2g saturated fat), 124mg cholesterol, 606mg sodium, 15g carbohydrate (9g sugars, 3g fiber), 35g protein. Diabetic Exchanges: 4 lean meat, 3 vegetable, 2 fat.
17/28
Day 19: Pork Chops with Glaze
Total Time
25 min
Servings
8 servings
From the Recipe Creator:
Rosemary adds a special touch to these beautifully glazed pork chops that are just right for any meal. —Louise Gilbert, Quesnel, British Columbia
Nutrition Facts:
1 pork chop: 246 calories, 8g fat (3g saturated fat), 86mg cholesterol, 284mg sodium, 11g carbohydrate (10g sugars, 0 fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 1 starch.
18/28
Day 20: Sticky Asian Chicken
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
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
Nutrition Facts:
1 chicken thigh with 1 tablespoon sauce: 229 calories, 11g fat (2g saturated fat), 76mg cholesterol, 881mg sodium, 8g carbohydrate (6g sugars, 0 fiber), 23g protein.
19/28
Day 21: Mainly Mushroom Beef Carbonnade
Total Time
2 hours 45 min
Servings
6 servings
From the Recipe Creator:
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
Nutrition Facts:
1 cup: 333 calories, 16g fat (4g saturated fat), 71mg cholesterol, 547mg sodium, 18g carbohydrate (7g sugars, 4g fiber), 26g protein.
20/28
Day 22: Salmon with Root Vegetables
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
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
Nutrition Facts:
1 serving: 417 calories, 21g fat (4g saturated fat), 85mg cholesterol, 464mg sodium, 26g carbohydrate (9g sugars, 4g fiber), 31g protein. Diabetic exchanges: 4 lean meat, 2 starch, 1 fat.
21/28
Day 23: Easy Slow-Cooked Pork Tenderloin
Total Time
1 hour 50 min
Servings
6 servings
From the Recipe Creator:
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
Nutrition Facts:
5 ounces cooked pork: 259 calories, 14g fat (3g saturated fat), 85mg cholesterol, 707mg sodium, 0 carbohydrate (0 sugars, 0 fiber), 31g protein. Diabetic Exchanges: 5 lean meat, 2 fat.
22/28
Day 24: Filipino Chicken Adobo
Total Time
35 min
Servings
6 servings
From the Recipe Creator:
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
Nutrition Facts:
3 ounces cooked chicken: 234 calories, 15g fat (4g saturated fat), 71mg cholesterol, 1315mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 22g protein.
23/28
Day 25: Garlic-Mushroom Turkey Slices
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
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
Nutrition Facts:
1 serving: 218 calories, 4g fat (1g saturated fat), 77mg cholesterol, 440mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 34g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch, 1/2 fat.
24/28
Day 26: Pork Chops with Honey-Garlic Sauce
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
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
Nutrition Facts:
1 pork chop with 2 tablespoons sauce: 249 calories, 7g fat (3g saturated fat), 74mg cholesterol, 342mg sodium, 19g carbohydrate (18g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 4 lean meat, 1 starch.
25/28
Day 27: Easy Glazed Salmon
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
It takes only four ingredients and a few moments to make this delightful main dish. —Tara Ernspiker, Falling Waters, West Virginia
Nutrition Facts:
6 ounce-weight: 394 calories, 18g fat (4g saturated fat), 100mg cholesterol, 568mg sodium, 20g carbohydrate (19g sugars, 0 fiber), 35g protein.
26/28
Day 28: Pressure Cooker Char Siu Pork
Total Time
1 hour 40 min
Servings
8 servings
From the Recipe Creator:
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
Nutrition Facts:
1 serving: 392 calories, 18g fat (6g saturated fat), 102mg cholesterol, 981mg sodium, 27g carbohydrate (24g sugars, 1g fiber), 31g protein.
27/28
Day 29: Baked Ham with Honey-Chipotle Glaze
Total Time
2 hours 10 min
Servings
16 servings
From the Recipe Creator:
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
Nutrition Facts:
5 ounces cooked ham with 1 tablespoon sauce: 270 calories, 6g fat (2g saturated fat), 100mg cholesterol, 1234mg sodium, 21g carbohydrate (20g sugars, 0 fiber), 33g protein.
28/28
Cioppino
Total Time
4 hours 40 min
Servings
8 servings (2-1/2 quarts)
From the Recipe Creator:
If you're looking for a great seafood recipe for your slow cooker, this classic fish stew is just the ticket. It's brimming with clams, crab, fish and shrimp, and it is fancy enough to be an elegant meal. —Lisa Moriarty, Wilton, New Hampshire
Nutrition Facts:
1-1/4 cups: 205 calories, 3g fat (1g saturated fat), 125mg cholesterol, 483mg sodium, 15g carbohydrate (8g sugars, 3g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
