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Nutrition for Women

The 7-Day Dairy-Free Meal Plan

Lactose-intolerant ladies rejoice! This high-protein meal plan can help you reach your goals — with nary a cheese shred in sight.

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Seems like every clean-eating meal plan you see these days includes a ton of dairy — from Greek yogurt to sour cream to cheese and more. What’s a lactose-intolerant athlete to do? 

This dairy-free meal plan is packed with easy-to-make recipes that will reignite your love of food and keep you feeling full and satisfied. What’s more, they are rich in calcium and protein — the main benefits of milk-based products — to ensure you’re covered on all nutritional bases. 

Dairy-Free Nutrition Heroes

Chia seeds in a spoon.
Chia seeds are a great source of soluble fiber.

Chia Seeds

These little guys contain about 18 percent of your daily calcium needs and are an excellent source of soluble fiber — e.g., the kind that expands in your stomach to promote satiety. 

Quinoa 

Not only is it naturally gluten-free, but quinoa is also one of the only plant foods that contains all nine essential amino acids, making it a complete protein (1 cup = 8 grams).

A bowl of hempseeds and hemp powder.
Boost your protein intake with hempseeds!

Hempseeds 

Adding some hempseeds to your smoothie or fave salad is a great way to boost your protein the dairy-free way — just 3 tablespoons contain about 10 grams of protein. 

Black Beans 

A ½ cup of black beans contains about 7 grams of protein, 7.5 grams of fiber and a healthy dose of calcium for strong bones. 

Edamame

One cup of edamame contains just shy of 20 grams of protein, and they contain about 18½ percent your Reference Daily Intake for calcium and 19 percent for potassium — both of which are needed for strong muscle-fiber contractions!

Recipes

Quinoa Breakfast Bowl

Makes: 2 Servings

INGREDIENTS

  • 1/2 cup quinoa
  • 1 cup plant-based milk of choice
  • ¼ tsp salt
  • 2 tsp honey
  • 1 medium banana
  • 4 tbsp unsweetened shredded coconut
  • 2 tbsp hempseeds
  • 2 oz chopped walnuts

DIRECTIONS

To a large saucepan, add quinoa, plant-based milk and salt and place over medium-high heat. Bring to boil, then reduce heat and simmer 15 minutes, or until all liquid is absorbed. Divide onto plates. Top each with equal amounts of remaining ingredients. 

Nutrition Facts (per serving): calories 516, protein 18 g, carbs 50 g, fat 31 g

Blueberry Chia Overnight Oats
Blueberry Chia Overnight Oats

Blueberry Chia Overnight Oats

Makes: 1 Serving

INGREDIENTS

  • ⅓ cup dry oatmeal
  • 1 tbsp chia seeds
  • ¼ cup blueberries, fresh or frozen
  • ½ scoop plant-based protein powder
  • ½ cup plant-based milk of choice
  • dash salt

DIRECTIONS

Add all ingredients to a small container. Mix well, then cover and refrigerate overnight. Stir before serving.

Nutrition Facts (per serving): calories 287, protein 21 g, carbs 33 g, fat 9 g

Fluffy Protein Pancakes

Makes: 1 Serving

INGREDIENTS

  • ¼ cup high-protein pancake mix (like Krusteaz or Kodiak Cakes)
  • 1 egg white
  • ¼ scoop plant-based protein powder
  • ⅓ cup plant-based milk of choice
  • 1 tbsp maple syrup

DIRECTIONS

Add all ingredients except maple syrup to a medium bowl and whisk to combine. Heat a skillet over medium and coat with cooking spray. Pour batter in dollops onto skillet. Cook 1 to 2 minutes per side. Serve topped with syrup.  

Nutrition Facts (per serving): calories 234, protein 19 g, carbs 34 g, fat 3 g

Pumpkin Smoothie
Pumpkin Spice Latte Protein Smoothie

Pumpkin Spice Latte Protein Smoothie

Makes: 1 Serving

INGREDIENTS

  • 2 oz canned pumpkin puree
  • ¼ cup plant-based milk of choice
  • 1 scoop vanilla or unflavored plant-based protein powder
  • ¼ tsp pumpkin pie spice
  • ½ medium frozen banana
  • 1 tsp maple syrup
  • 1 tsp instant coffee granules, or to taste

DIRECTIONS

Add all ingredients to a blender cup and blend on high until smooth.

Nutrition Facts (per serving): calories 219, protein 24 g, carbs 26 g, fat 3 g

Day 1

Breakfast 

  • Quinoa Breakfast Bowl*

Snack

  • 1 scoop protein powder + coffee or water

Lunch 

Turkey Sandwich

  • 2 slices low-calorie wheat bread 
  • 4 slices turkey deli meat 
  • 1 tbsp hummus 
  • 2 lettuce leaves 
  • 2 slices tomato 
  • 1 cup grapes

Snack 

  • 2 hard-boiled eggs 
  • 1 oz raisins

Dinner 

Salmon Bowl

  • 4 oz grilled or broiled salmon 
  • 1 cup cooked brown rice 
  • 1 cup steamed broccoli florets
  • 1 tbsp teriyaki sauce

Day 1 Nutrition Facts

  • Calories: 1,652
  • Protein: 115 g
  • Carbs: 170 g
  • Fat: 63 g

Day 2

Breakfast 

  • 2 hard-boiled eggs 
  • ⅓ cup oatmeal cooked in water 
  • ¼ cup blueberries

Snack 

  • 1 oz mixed nuts 
  • 1 medium apple

Lunch 

Turkey Roll-Up

  • 1 low-calorie whole-wheat wrap 
  • 2 slices turkey deli meat
  • ¼ cup avocado, mashed
  • 2 slices bacon, cooked
  • 2 slices tomato 
  • 2 lettuce leaves

Snack 

  • 1 scoop protein powder + coffee or water 
  • 3½ cups light popcorn

Sliced Chicken
Cooked chicken breast.

Dinner 

Chicken Bowl

  • 6 oz chicken breast, cooked and diced
  • 1 cup cooked quinoa 
  • 1 cup mixed vegetables, cooked

Day 2 Nutrition Facts

  • Calories: 1,608
  • Protein: 122 g
  • Carbs: 158 g
  • Fat: 63 g

Day 3

Breakfast 

Breakfast Sandwich

  • 3 egg whites, scrambled 
  • ¼ cup mashed avocado 
  • 1 multigrain English muffin, toasted 
  • 1 slice tomato 
  • dash everything bagel seasoning

Snack 

  • 1 banana 

Lunch 

Tuna-Avo Salad

INGREDIENTS

  • 1 (4-oz) can solid white tuna, drained 
  • ¼ cup mashed avocado 
  • dash everything bagel seasoning, or to taste
  • 17 Wheat Thins 
  • ½ cup sliced celery 
  • ½ cup sliced carrots

DIRECTIONS

In a small bowl, mix together tuna, avocado and bagel seasoning. Eat with crackers and veggies on the side.

Snack 

  • 2 hard-boiled eggs 
  • 1 cup salted and cooked edamame (in the shell)

Steak
Broiled sirloin steak.

Dinner 

  • 6 oz sirloin steak, grilled or broiled
  • 6 oz baked sweet potato 
  • 1 cup green beans, cooked
  • 1 tbsp butter

Day 3 Nutrition Facts

  • Calories: 1,678
  • Protein: 134 g
  • Carbs: 154 g
  • Fat: 61 g

Day 4

Breakfast 

  • Blueberry Chia Overnight Oats*

Snack 

  • 2 hard-boiled eggs 
  • 1 cup sliced carrots 
  • 1 cup salted and cooked edamame (in the shell)

Lunch 

  • 4 oz cooked shredded chicken breast 
  • 2 tbsp barbecue sauce 
  • 4 oz sweet potato 
  • ½ cup shredded cabbage or coleslaw mix 

Snack 

  • ¼ cup guacamole 
  • 17 mini pretzel twists

Shrimp Pasta Bowl
Shrimp Pasta Bowl

Dinner 

Shrimp Pasta Bowl

  • 1 cup cooked spaghetti 
  • 4 oz ready-to-eat cooked shrimp, peeled 
  • 1 tbsp lemon juice 
  • 1 tbsp olive oil
  • salt and pepper, to taste 
  • 1 cup steamed mixed vegetables, chopped

Day 4 Nutrition Facts

  • Calories: 1,714
  • Protein: 121 g
  • Carbs: 188 g
  • Fat: 58 g

Day 5

Peanut Butter Smoothie
Banana-Hemp Smoothie

Breakfast 

Banana-Hemp Smoothie

INGREDIENTS

  • ⅓ cup dry oats 
  • ½ medium frozen banana 
  • 1 scoop plant-based protein powder 
  • ½ cup plant-based milk 
  • 1 tbsp peanut butter 
  • 1 tbsp hempseeds 
  • 1 tsp maple syrup 
  • dash cinnamon

DIRECTIONS

Add all ingredients to a blender cup and blend until smooth.

Snack 

  • 2 hard-boiled eggs 
  • 1 medium apple

Lunch 

Chicken Wrap

INGREDIENTS

  • 1 (4-oz) can chicken, drained
  • ¼ cup avocado, mashed
  • 1 tbsp red onions, diced
  • 1 tbsp celery, diced
  • 1 low-calorie whole-wheat wrap 

DIRECTIONS

Add chicken, avocado, onions and celery to a bowl and mix well. Spread on wrap and roll up.

Snack 

  • 1 oz mixed nuts 
  • 3½ cups light popcorn 
  • 1 oz raisins

Dinner 

  • 4 oz pan-fried 99% lean ground turkey
  • 4 oz baked sweet potato 
  • 1 cup broccoli, steamed

Day 5 Nutrition Facts

  • Calories: 1,688 
  • Protein: 134 g
  • Carbs: 172 g
  • Fat: 64 g

Day 6

Fluffy Protein Pancakes
Fluffy Protein Pancakes

Breakfast 

  • Fluffy Protein Pancakes*

Snack 

Peanut Butter and Banana Sandwich

  • 1 slice low-calorie wheat bread, toasted 
  • 1 tbsp peanut butter
  • ¼ banana, sliced
  • 1 tsp maple syrup

Lunch 

Turkey Bean Bowl

  • 4 oz pan-fried 99% lean ground turkey
  • ½ cup cooked white rice 
  • 2 tbsp salsa 
  • 3 tbsp guacamole or mashed avocado 
  • ¼ cup black beans, rinsed and drained

Snack  

Apple-Berry Smoothie

  • 1 scoop plant-based protein powder 
  • ½ cup plant-based milk of choice 
  • ¼ cup apple juice 
  • 1 cup frozen mixed berries 
  • ice, if needed

Dinner 

Chicken Pesto Pasta

  • 1 cup cooked pasta 
  • 4 oz grilled chicken breast 
  • 2 tbsp pesto 
  • 1 cup mixed vegetables, steamed

Day 6 Nutrition Facts

  • Calories: 1,636
  • Protein: 135 g
  • Carbs: 189 g
  • Fat: 41 g

Day 7

Breakfast 

  • Pumpkin Spice Latte Protein Smoothie*

Snack 

  • 3½ cups light popcorn

Lunch 

Thai Peanut Chicken Wrap

  • 1 low-calorie whole-wheat wrap 
  • 4 oz chicken breast 
  • 2 tbsp Thai peanut sauce 
  • ¼ cup chopped lettuce 
  • ¼ cup shredded carrots

Snack 

  • 1 oz raisins 
  • 1 oz mixed nuts 
  • 2 hard-boiled eggs

Dinner 

Steak and Broccoli Bowl

  • 4 oz sirloin steak, grilled and cubed
  • 1 cup cooked white rice 
  • 2 tbsp teriyaki sauce 
  • 1 cup broccoli, steamed and chopped
  • 1 tsp sesame seeds

Day 7 Nutrition Facts

  • Calories: 1,559
  • Protein: 119 g
  • Carbs: 166 g
  • Fat: 54 g