Dairy-Free Trim Healthy Mama Meal Plan

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!

Monday

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.)

Tuesday

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.)

Wednesday

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)

Thursday

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.)

Friday

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)

Saturday

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)

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)

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

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