Dairy-free meal plan
Daily menu with portions and macros
Oatmeal with peanut butter, chicken with rice, bread with hummus and salmon with potatoes are examples of a day without milk, yogurt, cheese and cottage cheese. Herbal drinks are not included in the calculation.
kkal.ai Editorial Team · · Educational example, no medical review
Estimated daily totals
- Calories
- 1,805 kcal
- Protein
- 111.6 g
- Carbs
- 200.9 g
- Fat
- 61.4 g
Target: 1,800 kcal
Values are approximate: the composition of specific products and the method of preparation change the result. Water, tea and coffee without additives are not included in the calculation.
How to customize this menu
Check bread and prepared spreads
Bread, peanut butter, and hummus may contain additives. For this menu, choose options without milk, cream, whey or other dairy ingredients.
Consider long-term nutrition
When permanently eliminating dairy products, sources of calcium and other nutrients need to be assessed separately. Calories and macros of one day do not show the provision of all vitamins and minerals.
Daily shopping list
Duplicate ingredients are combined. These are the total weights of portions in the specified form, and not the weight of raw purchases: for ready-made cereals and meat, a different amount of the original product will be required. Consider the skin, bones, canned liquid and package size.
Cereals and bread
- Oat flakes, dry50 g
- Rice, boiled130 g
- Whole grain bread50 g
Vegetables and fruits
- Banana, without peel120 g
- Tomatoes, fresh150 g
- Cucumbers, fresh150 g
- Carrots, fresh150 g
- Potatoes, boiled200 g
- Broccoli cooked without oil200 g
Oils and nuts
- Peanut butter without additives20 g
- Olive or sunflower oil15 g
Protein products
- Chicken breast, cooked without skin150 g
- Hummus, ready45 g
- Salmon, ready130 g
Frequently asked questions
Is this the same as a lactose-free diet?
No. Lactose-free milk remains a dairy product and contains milk proteins. Dairy products themselves are excluded from this menu.
Is it possible to cook oatmeal with a plant-based drink?
Yes, if it suits your limitations. Here the porridge is made with water: when adding a drink, add its calories and macros according to the label, including sugar, if any.
How are calories and macros calculated?
For each ingredient, the reference value per 100 g is multiplied by the serving weight and divided by 100. The totals of meals are added up for the day. Calories are rounded to whole, macros - to tenths of a gram; The sum of the rounded values of individual ingredients may differ slightly from the total of the dish.
Below is the editorial guide used in this example. These are approximate values for typical products, without reference to brand or laboratory analysis. Calorie content is taken as a separate indicator and, due to fiber and rounding, may differ from the conversion using the formula 4/9/4. Use the label for your products.
Show values per 100 g products
| Product | kcal | P, g | F, g | C, g |
|---|---|---|---|---|
| Oat flakes, dry | 370 | 13 | 7 | 62 |
| Banana, without peel | 89 | 1.1 | 0.3 | 22.8 |
| Peanut butter without additives | 588 | 25 | 50 | 20 |
| Chicken breast, cooked without skin | 165 | 31 | 3.6 | 0 |
| Rice, boiled | 130 | 2.7 | 0.3 | 28.2 |
| Tomatoes, fresh | 18 | 0.9 | 0.2 | 3.9 |
| Cucumbers, fresh | 15 | 0.7 | 0.1 | 3.6 |
| Olive or sunflower oil | 900 | 0 | 100 | 0 |
| Hummus, ready | 240 | 7 | 17 | 14 |
| Whole grain bread | 247 | 9 | 3.5 | 43 |
| Carrots, fresh | 41 | 0.9 | 0.2 | 9.6 |
| Salmon, ready | 206 | 22 | 12 | 0 |
| Potatoes, boiled | 82 | 2 | 0.1 | 17 |
| Broccoli cooked without oil | 35 | 2.4 | 0.4 | 7.2 |
Sources for self-checking
General recommendations for dietary diversity can be found in the WHO, an approach to individual calorie estimation in the NIDDK, and the composition of specific foods in FoodData Central. These sources do not constitute medical review or endorsement of this menu.
- WHO: principles of healthy eating
- NIDDK: Individual Calorie Planning
- USDA FoodData Central: Food Ingredients Guide
These menus are not intended for use without professional guidance by children, people who are pregnant or breastfeeding, or people with medical conditions or eating disorders. Calories and macros do not cover every nutritional need. Material Limitations.
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