Can you eat dairy-free while following the Trim Healthy Mama diet? While I won’t lie that it’s a challenge, I hope the following dairy-free Trim Healthy Mama meal plan will encourage you that it is possible!
When I first heard about the Trim Healthy Mama eating plan several years ago, I fell in LOVE with the concept.
But my initial excitement quickly faded when I read the book and realized that SO many of the recipes included dairy! At the time, our children and I were all dairy free.
I’ll admit: Back then, I simply gave up.
However, since then, so many more dairy-free products have come on the market, and eating dairy free has become easier. I’ve also learned that when there is a will, there is often a way!
I hope that the following one-week dairy-free Trim Healthy Mama meal plan will give you some meal ideas and inspiration to eat the Trim Healthy Mama way–while also maintaining a dairy-free lifestyle!
A few quick notes:
If you’ve read Trim Healthy Mama, you know that it’s vital to switch up fuels every three hours. You will see this reflected in my meal plan. Remember to space at least 3 hours in between fuels unless you are pregnant or nursing!
Several of the linked recipes require modifications to make them dairy-free. I have made note of these modifications in this meal plan.
Without further ado, enjoy!
Breakfast: scrambled eggs, chicken or turkey sausage links, strawberries, coffee with Silk Coffee Creamer or Silk Unsweetened Almondmilk (S)
Lunch: sweet potato with coconut oil and cinnamon, salted canned salmon or tuna (E)
Supper: Mediterranean Quinoa with Shrimp (Modifications: Leave out the cheese to make it E.)
Breakfast: boiled eggs, turkey bacon, blueberries, and Dairy-Free Bulletproof Coffee made with So Delicious Dairy Free Organic Almondmilk or Silk Unsweetened Almondmilk (S)
Lunch: turkey slices with pickles and mustard, carrots and hummus (E)
Supper: Instant Pot Sweet Potato Chili (E Modifications: Use lean ground turkey instead of beef to make it E.)
Breakfast: Crockpot Apple Crumble and coffee with Silk Coffee Creamer or Silk Unsweetened Almondmilk (E Modifications: Use coconut oil instead of butter.)
Lunch: S Salad – greens, cherry tomatoes, avocado, cucumbers, EVOO, protein (grilled chicken, turkey slices, or canned salmon), salt and pepper
Supper: Seared Salmon and Salsa Verde (S)
Breakfast: S pancakes and coffee with Silk Coffee Creamer or Silk Unsweetened Almondmilk (S)
Lunch: E salad – greens, 1/4 cup black beans, 1/4 cup chopped apple, cucumbers, lean protein (turkey slices or grilled chicken breast), red wine vinegar, salt and pepper
Supper: 30-Minute Chicken Fajita Bake (E Modifications: Use low carb tortillas.)
Breakfast: Creamy Clementine Smoothie and coffee with Silk Coffee Creamer or Silk Unsweetened Almondmilk (E Modifications: Leave out the yogurt and add more ice to thicken the smoothie if desired.)
Lunch: S snack plate – olives, pickles, nuts, and meat sticks
Supper: Garlic Shiitake Beef and Broccoli (S)
Breakfast: E pancakes and coffee with Silk Coffee Creamer or Silk Unsweetened Almondmilk
Lunch: E snack plate – cucumbers and hummus, clementine orange, lean turkey slices with pickles and mustard
Supper: Herb Chicken Skillet (FP)
Breakfast: omelette with lots of veggies (S) and Dairy-Free Blended Ice Coffee (S Modifications: Use stevia to taste or a THM-approved sweetener instead of the maple syrup.)
Supper: White Turkey Chili (E–leave out the sour cream and cheese)
Having a good snack on hand is KEY to this eating plan. The following will help you when cravings hit and you just want to eat something to curb the munchies!
3-ingredient peanut butter smoothie bowl (E Modifications: you will need to sub in peanut butter powder instead of the peanut butter for this one to keep it in E territory. Leave out the chocolate chips.)
Banana Coconut Pudding (E Modifications: Leave out shredded coconut.)
Apple with 1 tsp. Peanut Butter
Carrots and 1 tsp. Peanut Butter
Carrots, Celery, Snap Peas, or Cucumbers and Hummus
Silk Dairy Free Yogurt Alternative
Nuts and Berries
What are your favorite dairy-free Trim Healthy Mama meal ideas?