A Dairy-Free Trim Healthy Mama Meal Plan That’s Actually Easy to Follow

Inside: Can you eat dairy-free while following the Trim Healthy Mama diet? While it can be a challenge, I hope the following this 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 back in 2013, I fell in love with the concept. But my initial excitement 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, 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 the Trim Healthy Mama Plan book, 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!

Monday

Breakfast: 2 scrambled eggs, 2 chicken or turkey sausage links, 1/2 cup strawberries, coffee with Pyure (or sugar-free sweetener of choice), collagen (Zint is my preferred brand), and unsweetened almond milk (S)

Lunch: 1 medium baked sweet potato with 1 tsp. coconut oil (or butter) and cinnamon, 5 oz. salted canned salmon or tuna, and a side salad spritzed with olive oil and/or a drizzled with a sugar-free vinegar-based dressing (E)

Supper: Mediterranean Quinoa with Shrimp  (Modifications: Leave out the cheese to make it E & keep it dairy-free.)

Tuesday

Breakfast: 2 boiled eggs, 3 slices turkey bacon, 1/4 cup blueberries, and Dairy-Free Bulletproof Coffee (S)

Lunch: 5 oz. lean turkey slices rolled up with pickles and mustard, handful of baby carrots, pepper slices, cucumbers, and other non-starchy veggies dipped in hummus, and 1 apple (E)

Supper: Instant Pot Sweet Potato Chili (E Modifications: Use lean ground turkey instead of beef to make it E.)

Wednesday

Breakfast: Crockpot Apple Crumble (Modifications: Use coconut oil instead of butter and drop amount down to 2 Tbsp. oil & eliminate nuts to keep in E mode.) and coffee with sugar-free sweetener and unsweetened nut milk.

Lunch: S Salad – greens, cherry tomatoes, avocado, cucumbers, EVOO, protein (4-5 oz. grilled chicken, turkey slices, or canned salmon), salt and pepper (S)

Supper: Seared Salmon and Salsa Verde (S)

Thursday

Breakfast: Oat Fiber pancakes and coffee with Pyure (or sugar-free sweetener of choice), collagen (Zint is my preferred brand), and unsweetened almond milk (S)

Lunch: E salad – greens, 1/4 cup black beans, 1/4 cup chopped apple, cucumbers, lean protein (5 oz. deli turkey slices or 5 oz. grilled chicken breast), red wine vinegar, salt and pepper (E)

Supper: 30-Minute Chicken Fajita Bake (Modifications: Use low carb tortillas.) (E)

Friday

Breakfast: Creamy Clementine Smoothie and coffee (Dairy-Free Modifications: Leave out the yogurt OR use dairy-free yogurt, and add more ice to thicken the smoothie.) (E)

Lunch: S snack plate – olives, pickles, nuts, meat sticks, berries, non-starchy veggies, and skinny chocolate are all good options!

Supper: Garlic Shiitake Beef and Broccoli (S)

Saturday

Breakfast: E pancakes (Modifications to make this dairy free: Replace cottage cheese with 1/3 cup unsweetened almond or cashew milk, 1 teaspoon apple cider vinegar, 2 teaspoons collagen, and 2 teaspoons gelatin. Be sure to let the batter sit for 15 minutes–or even prepare overnight. The batter needs to thicken before you cook the pancakes.)

Lunch: E snack plate – cucumbers and hummus, clementine orange, lean turkey slices with pickles and mustard

Supper: Herb Chicken Skillet (FP)

Sunday 

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.)

Lunch: leftovers

Supper: White Turkey Chili (E–leave out the sour cream and cheese)

 Bonus: As a bonus for signing up for my weekly newsletter list, I’ll send you a printable version of this meal plan! Sign up here.

Snacks!

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!

E Snacks/Desserts

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

S Snacks/Desserts  

Silk Dairy Free Yogurt Alternative

Pumpkin Cream Smoothie 

Gluten-Free, Dairy-Free Strawberry Cobbler 

Key-lime Coconut Cake

Protein-Packed Peanut Butter Cups

Nuts and Berries

Download Your Free Printable Meal Plan!

As a bonus for signing up for my weekly newsletter, I’ll send you the printable version of this dairy-free Trim Healthy Mama meal plan–for FREE!

1. Download the free printable meal plan. Join my weekly-ish newsletter and as a bonus, you’ll get the printable! Just click here to download and subscribe.
2. Print. Any paper will do the trick. You’re going to want to print a fresh copy each week to stay on track.
3. Keep your printable meal plan somewhere handy like the fridge–so you’re more likely to use it.

Download now: One Week Dairy-Free Trim Healthy Mama Meal Plan 

What are your favorite dairy-free Trim Healthy Mama meal ideas?