All of the recipes in Go Dairy Free are optionally plant-based, so this easy family-friendly meal plan can be vegan or omnivorous. And I’ve created Go Dairy Free Pantry Stocking Printables to help ensure you are well prepared.
I’ve also included recipe tips following the dairy-free meal plan printable below. Most of the recipes can be made ahead (all or partially), and many can be adapted for more protein or special diet needs.
Go Dairy Free Meal Plan: Comfort Food
This comfort food Go Dairy Free meal plan serves four people. You can double or halve the recipes and ingredients needed for larger or smaller households, respectively. Just click the link above or image below for the printable version!
Breakfast Recipe Tips
Pillowy Wholesome Pancakes
- Make Ahead Tip: Some people like to make pancake batter the night before and let it rest in the refrigerator overnight. It’s quick to whip up, so I don’t usually do this. However, I do often freeze the leftovers and pop them in the freezer on busy mornings.
- Serving Tip: For extra staying power with a touch of indulgence, serve these with the Nutty Maple Cininamon Dip (p 225) instead of straight maple syrup. And do pile on some fresh cut fruit!
Pumpkin Pie Protein Shake
- Protein Tip: For breakfast, I like to enjoy the banana-free version or add 1 to 2 tablespoons of nut butter, seed butter, or protein powder.
Dukkah Avocado Toast
- Make Ahead Tip: The dukkah will keep for quite a while. However, I do like to store it in an airtight container in the refrigerator for optimal freshness.
- Protein Tip: You can also top the toast with cooked flaked salmon, a poached or over-easy egg, or cooked chickpeas (optionally roasted), for vegan.
Bakery-Style Blueberry Muffins
- Make Ahead Tip: These can be made the night before, and like most muffins, they can be frozen. But don’t expect them to last that long!
- Serving Tip: For a heartier breakfast, I often drizzle the tops with nut or seed butter.
Gingersnap Super Smoothie
- Protein Tip: For even more staying power, you can add 1 to 2 tablespoons of your favorite vanilla protein powder.
Double Chocolate Scones
- Make Ahead Tip: These can be made the night before and will keep for a couple of days in an airtight container at room temperature.
- Protein Tip: Make them with the whole wheat flour and slather with nut or seed butter for a heartier breakfast that’s still a treat.
Best Darn Biscuits & Gravy
- Make Ahead Tip: The biscuits and gravy can be made ahead. Just gently warm the gravy right before serving.
Lunch Recipe Tips
Sweet Potato & Black Bean Taquitos
- Make Ahead Tip: The taquitos can be prepped ahead of time, but I recommend baking them just before serving. They can also be frozen.
- Serving Tip: I reserve this recipe for the weekends since the taquitos and guacamole do taste best when fresh. Plus, they are fun to nosh on while watching weekend games!
Homemade Cheeze Tortellini
- Serving Tip: This recipe is also listed in the “Snack” chapter, but it’s naturally rich in plant-based protein and makes a tasty lunch. To round out the meal, serve it with vegetable sticks (like carrots, celery, and bell pepper) and Five-Star Ranch Dip.
Roasted Sweet Potato & Greens Salad
- Make Ahead Tip: I often roast the sweet potato and chickpeas ahead of time. Both taste good when cold, and you can then just toss the salad together. The dressing will keep for a week.
Blackstrap Barbecue Beans
- Make Ahead Tip: The beans and any add-ins can be made a day or two before. The beans will keep for at least two days in an airtight container in the refrigerator and can be frozen.
- Serving Tip: These beans are a little less sweet and more wholesome than your average baked beans recipe. They make a great base for add-ins and we often serve them over rice or quinoa.
Lentil Curry in a Hurry
- Make Ahead Tip: The lentils can be made a day or two in advance, and will actually improve in flavor as they chill overnight. You can also make the rice the night before (I’d make a big batch so you have enough for the Hawaiian Teriyaki Bowls, too), which helps to increase its prebiotic goodness. See my Guide to Perfect Rice for more details.
- Protein Tip: The lentils themselves are loaded with protein. But if you really want to amp it up, this dish also goes well with leftover diced tofu or chicken.
Hawaiian Teriyaki Bowls
- Make Ahead Tip: This is a starch-based sauce, so it is trickier to prepare ahead. If you do, cool the sauce completely before covering it and placing it in the refrigerator. Before serving, gently reheat the sauce (in a microwave is fine, but not for too long) to return it to its saucy consistency. Or you can make the whole bowl ahead, sauce and all, and enjoy the “fused” flavor the next day.
- Nutrition Tip: I like to stir a little cooked cauliflower “rice” into the rice for some sneaky goodness that my husband doesn’t even notice.
Grilled Cheeze Sandwiches
- Make Ahead Tip: The “cheese” is whipped up from my Powdered Cheeze Mix recipe, which can be made ahead and stored for several months.
- Protein Tip: There are suggestions in the book for adding layers to your grilled cheeze, but feel free to get creative with your favorite veggies and protein. Most go well on this simple sandwich!
Dinner Recipe Tips
Homemade Cheeze Tortellini
- Make Ahead Tip: These are really fun to make on a lazy Sunday, and they’re actually quite easy. I sometimes make a double batch, dust them all with flour (to prevent sticking), and flash freeze them. They can be cooked just like any other frozen tortellini.
- Serving Tip: These go great with all types of sauces, including marinara, dairy-free pesto (p 308), olive oil and garlic, and dairy-free alfredo (p 320). But you can also toss them into a soup! I usually serve them with a side of seasonal steamed vegetables.
Mashed Potatoes & Miso-Mushroom Gravy Meal
- Make Ahead Tip: Since the gravy uses a roux, it can be made ahead and reheated just before serving. If it thickens too much, simply whisk in a little water to smooth it out. Mashed potatoes are best prepared fresh, but they do store well in the refrigerator once made.
Brazilian-Style Stroganoff
- Make Ahead Tip: Sauces like this one are magical when made ahead. They continue to thicken in the refrigerator (and can be frozen). It won’t thin out once reheated, so you’ll need to thin it with a little added liquid.
Creamy Poblano Baked Risotto
- Serving Tip: This sounds like a Mexican dish, but it actually has a very versatile flavor that pairs well with most proteins and vegetables.
Roasted Ratatouille Pizza
- Make Ahead Tip: This is my imitation “Amy’s” pizza, only much better! You can make the sauce and topping at least a day or two ahead. You can also make the dough the night before, cover and refrigerate it. It will rise quite a bit, so punch it down before rolling it out. The dough can also be frozen.
- Prep Tip: I often make a double batch of the sauce / vegetables and serve it atop pasta for a quick lunch. I like to use lentil pasta for added protein, but you can also stir in your protein of choice.
Almost Too Easy Alfredo
- Make Ahead Tip: Like the Brazilian Stroganoff, the sauce magically thickens when made ahead, but can be thinned as you reheat it.
- Serving Tip: This pairs well with broccoli or asparagus and leftover chopped chicken, chickpeas, sausage (regular or vegan), or tempeh make natural add-ins.
Guacamole Enchiladas in Red Sauce
- Make Ahead Tip: The sauce can be made ahead, but it is easy to whip up in a few minutes. I don’t recommend making the filling ahead as they avocado can brown a bit.
- Serving Tip: The leftovers make a great lunch! The tortillas continue to soften and the flavors meld.
Snacks
Stock up and prepare these easy family-friendly noshes at the beginning of the week for anytime snacking.
- Fresh fruit (in season and house favorites)
- Chocolate, Nuts & Sea Salt Nice Bars
- Garlic & Herb Baby Cheezes
- Fresh carrot, celery, and bell pepper sticks with Super Spinach & Artichoke Dip
Treats
These quick, comforting desserts can be whipped up on a moment’s notice.
- Soft & Chewy Oatmeal Cookies
- Mini Berry Cheezecakes
- Snickerdoodle Cashew Ice Cream
More Meal Plan Printables
Go Dairy Free Meal Plan: Easy Family-Friendly
Go Dairy Free Meal Plan: Top Food Allergy-Friendly
Dairy Free Pantry Stocking List
For Hundreds of Dairy-Free Recipes, Get My Books:
6 Comments
I love getting away from my same old same old meal ruts and so I love getting new ideas from meal plans!! Where to start??
Right? It helps me too!
This is so useful! Thanks for putting so much work into this and sharing such an awesome meal plan.
You are welcome! Thanks for the feedback Deryn 🙂
My stomach seriously just growled…this looks so good! Thanks for sharing!
Haha, I was getting hungry writing it up!