Eat Dairy Free ‘Keep it Simple’ Menu Plan with Printable Shopping List

As promised, I’ve got several online resources for everyone with a copy of my cookbook, Eat Dairy Free! Other resource pages include the Eat Dairy Free Ingredients (specific products and brands I use), How to Make Rice (what you didn’t know), and Healthy Store-Bought Snacks (our favorite picks). And I’m finally getting to the shopping lists for the menu plans. They are taking much more time than I expected, but today the printable shopping list for the ‘Keep it Simple’ menu plan is ready for you! Enjoy a peak at this easy menu plan (for those starting out OR short on time) and the complete shopping list below.

If you don’t have a copy of Eat Dairy Free yet, you can order it on Amazon or via other major book retailers. I have more information here!

‘Keep it Simple’ Menu Plan from Eat Dairy Free

As written here, this combination menu plan and printable shopping list should feed 4 people for one week (with leftover pantry supplies!). For one- or two-person households, you can halve the shopping list. For larger households, you can double it. Most of these dishes do freeze well.

This entire menu plan is completely dairy free. It’s also optionally egg-free, gluten-free, tree nut-free, peanut-free, and soy-free. Note that eggs are recommended for a couple of the gluten-free options.

Sunday

• Breakfast: Wholesome Apple Cinnamon Muffins (page 57) “frosted” with nut or seed butter
• Lunch: Roasted Carrot Bisque (page 118) with Whole-Grain Bread (page 55) or Nothin’ But Corn-bread, sliced option (for gluten-free; page 125)
• Dinner: Teriyaki Turkey Burgers (page 212) with side salads and Awesome Asian Vinaigrette (page 251)

Monday

• Breakfast: Wholesome Apple Cinnamon Muffins  “frosted” with nut or seed butter
• Lunch: leftover Roasted Carrot Bisque with leftover bread of choice
• Dinner: Baked Maple-Balsamic Salmon (page 160) with steamed broccoli and rice

Tuesday

• Breakfast: PB & J Smoothie (page 37; double peanut or seed butter; quadruple recipe for 4 people) or Oatmeal Option (page 24)
• Lunch: Chinese K-runch Salad (page 217)
• Dinner: Speedy Shakshouka Skillet (page 175)

Wednesday

• Breakfast: Fresh Fruit Bowl with Speedy Skillet Granola (p 103)
• Lunch: BLT with turkey and sliced avocado on leftover bread or in lettuce wraps (for gluten-free)
• Dinner: Spicy Chicken Nuggets (page 168) with Smashing Baby Potatoes (page 126; double batch)

Thursday

• Breakfast: PB & J Smoothie (page 37; double peanut or seed butter; quadruple recipe for 4 people) or Oatmeal Option (page 24)
• Lunch: Chinese K-runch Salad (page 217)
• Dinner: Homemade Italian Sausage Simmer (page 189; double batch)

Friday

• Breakfast: Fresh Fruit Bowl with Speedy Skillet Granola (page 103)
• Lunch: leftover Homemade Italian Sausage Simmer
• Dinner: Garlic Shrimp Scampi with Asparagus (page 183)

Saturday

• Breakfast: Better with Bacon Fried Rice (page 86)
• Lunch: Strawberry Spinach Salad with Maple-Almond Crisps (page 122) topped with diced cooked chicken or chickpeas or Italian Sausage and Barley Soup (page 180; for nut free)
• Dinner: Crockpot BBQ Pulled Chicken (page 165) with Potato Planks (page 259; double batch)  and Oven-Roasted Corn on the Cob (page 153)

Prep Tips

• Sunday Morning: Bake the Awesome Apple Cinnamon Muffins and bread of choice.
• Wednesday Night: Mix up the meat and seasonings for the Homemade Italian Sausage Simmer and refrigerate. If desired, make double batch of Smashing Baby Potatoes for Friday night’s dinner.
• Thursday Night: Make a double batch of the rice with the Homemade Italian Sausage Simmer and refrigerate half to use Saturday morning with the Better with Bacon Fried Rice.

Bread Back-Up & More Snacks

Store-bought bread can be a good alternative to the homemade recipes above, but many brands do contain dairy. For my favorite dairy-free brands and for our favorite healthy store-bought snacks, visit www.godairyfree.org/edf-snacks.

The ‘Keep it Simple’ Complete Shopping List!

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'Keep it Simple' Menu Shopping List

 

Print

This quick print shopping list is for the 'Keep it Simple' Menu for everyone who has a copy of my book, Eat Dairy Free: Your Essential Cookbook for Everyday Meals, Snacks, and Sweets. You can see what specific brands I tested the recipes with on this post: Eat Dairy Free Ingredients. This shopping list should feed FOUR people for one week. You will also have leftover pantry items, including spices, flours, sweeteners, oils, and condiments.

Author: Alisa Fleming

Serves: 4 servings

Ingredients

Produce

• 1 medium to large apple
• 2 pounds asparagus
• 2 medium avocados
• 2 large + 1 small bell pepper (yellow or orange)
• 1 pound broccoli crowns or florets
• 8 medium + 8 small bananas
• 1 head green cabbage
• 2½ pounds carrots (3 pounds for nut-free option)
• 4 ears of corn
• 1 (12- to 16-ounce) bag frozen corn kernels (can add 2 ears of corn, cook, and cut the kernels)
• 3 heads of garlic (can sub jarred crushed garlic)
• 4 green onions or chives
• 1 bunch of kale
• 3 lemons
• 3 to 4 heads lettuce (your choice of type or 2 large precut tubs of greens)
• 1 lime
• 1 pound mushrooms
• 6 yellow onions (7 for nut-free option)
• 1 small bunch parsley (optional)
• 2 pounds baby potatoes
• 4 large Russet potatoes
• 8 ounces snow peas or snap peas
• 5 to 6 ounces baby spinach leaves (10 to 12 ounces for nut-free option)
• 4 pounds strawberries (can sub half with other fresh seasonal fruit)

Meat & Seafood

• 1 (12- to 16-ounce) package uncooked bacon
• 4 pounds boneless skinless chicken breasts
• 1 (12-ounce) package dairy-free kielbasa
• 8 ounces hot or mild Italian sausage (for nut-free option)
• 2 pounds wild salmon or trout fillets
• 2 pounds jumbo shrimp (about 24-count per pound)
• 1 pound dairy-free deli turkey or sliced cooked turkey
• 3¼ pounds ground turkey or pork (90 to 93% lean)

Other Refrigerated

• 2 half gallons unsweetened plain milk beverage (can use 1-Minute Milk Alternative Recipe in Eat Dairy Free instead)
• 6 eggs (increase to 8 eggs for gluten free; no eggs needed for egg-free versions)

Pantry – Spices

• Black pepper
• Cayenne pepper
• Chipotle chili powder
• Cinnamon
• Crushed red pepper
• Fennel seeds
• Ground cumin
• Garlic powder
• Ground ginger
• Italian seasoning or basil, thyme, oregano, and parsley (for nut-free option)
• Old Bay seasoning
• Onion powder
• Paprika
• Salt
• Smoked paprika

Pantry – Flours, Starches & Grains

• ½ cup barley or quinoa (for nut-free option)
• 2 tablespoons non-GMO cornstarch or arrowroot starch
• 2 pounds rolled oats (certified gluten-free, if needed)
• 2 pounds rice, white or brown
• 1 pound whole spelt flour (for gluten-free, sub 2 cups cornmeal)
• 1 pound white-whole wheat flour, whole wheat flour, or all-purpose flour (for gluten-free, sub ¾ cup garbanzo bean flour and another ½ pound oats, ⅔ cup almonds, and 2 tablespoons flaxseeds (or gluten-free flour blend for nut-free))
• 1 (16-ounce) package uncooked pasta (gluten-free, if needed; can sub rice or gnocchi)

Pantry – Sweeteners and Other Baking Supplies

• Baking powder
• Baking soda
• 1 (12 to 16-ounce) bottle blackstrap molasses
• 1 pound brown sugar or coconut sugar
• 1 (16-ounce) jar honey (can substitute agave nectar)
• 1 (16-ounce) bottle maple syrup
• Pure stevia powder (optional)
• Vanilla extract

Pantry – Nuts & Seeds

• 1 cup sliced raw almonds (omit for nut-free option)
• 3 tablespoons flax seeds
• 2 (16-ounce) jars peanut, nut, or seed butter
• 2 tablespoons toasted sesame seeds

Pantry – Oil & Vinegar

• 1 (16 ounce) bottle apple cider vinegar
• 1 (16-ounce) bottle balsamic vinegar
• 1 (12-ounce) bottle rice vinegar
• 1 (8-ounce) bottle sesame seed oil
• 1 (16-ounce) bottle olive oil
• 1 (16-ounce) bottle neutral oil (like grapeseed, rice bran, vegetable, or non-GMO canola)
• 1 (16-ounce) jar coconut oil (or more neutral oil)

Pantry - Other

• 1 (4-pack) of single-serve unsweetened applesauce
• 1 can chipotle chiles in adobo sauce
• 2 (14-ounce) cans full-fat coconut milk
• 1 quart chicken or vegetable broth (3 quarts for nut-free option)
• 2 (14-ounce) cans crushed tomatoes
• Hot sauce (optional, for serving)
• 1 (8-ounce) bottle ketchup
• Liquid smoke
• 2 (6-ounce) cans black olives
• 1 (16-ounce) jar mayonnaise, regular or vegan
• 1 (20-ounce) can pineapple slices
• 1 (8-ounce) bottle non-GMO soy sauce, wheat-free tamari (for gluten-free), or coconut aminos (for soy-free)
• 6 (5-ounce) cans flaked wild tuna or salmon (can sub cooked chicken or turkey)
• 1 (6-ounce) bottle Worcestershire sauce (can sub Dijon or spicy brown mustard)

Bakery

• 1 dairy-free bread loaf (not needed if using the recipe in Eat Dairy Free)
• 15 slider buns or 5 hamburger buns (gluten-free optional; not needed for grain-free or with my wheat bun recipe or gluten-free bun recipe)

Instructions

1. The items are listed based on the container sizes you can often purchase them in. You won't use all of the pantry ingredients up!
2. Copy or print this list (using the button above) and cross off any ingredients you already have on hand.

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