Dairy-Free Family Meal Plan
Whether for allergies, intolerance, or preference, this meal plan avoids all dairy while keeping meals satisfying and flavourful. Asian and Middle Eastern cuisines are naturally dairy-free, making them excellent choices.
Weekly Meal Plan
| Day | Lunch | Dinner | Notes |
|---|---|---|---|
| Monday | Chicken Fried Rice | Teriyaki Chicken with Rice | |
| Tuesday | Tom Yum Soup | Spaghetti Bolognese (no cheese) | |
| Wednesday | Pad Thai | Chicken Curry with Coconut Milk | |
| Thursday | Dan Dan Noodles | Grilled Salmon with Vegetables | |
| Friday | Chana Masala with Rice | Beef Stir-Fry with Noodles | |
| Saturday | Hummus with Pita and Vegetables | Chicken Shawarma Wraps | |
| Sunday | Avocado Toast with Eggs | Steamed Fish with Ginger and Soy |
Grocery List
Meat & Fish
- Chicken breasts (4)
- Chicken thighs (4)
- Minced beef (500g)
- Salmon fillets (2)
- Beef sirloin (300g)
- White fish (1)
- Prawns (300g)
Vegetables
- Onions (5)
- Garlic (2 heads)
- Ginger (large piece)
- Carrots (4)
- Broccoli (2)
- Mixed vegetables (500g)
- Avocados (3)
- Tomatoes (4)
- Bean sprouts (200g)
Pantry
- Rice (2kg)
- Spaghetti (500g)
- Egg noodles (600g)
- Rice noodles (400g)
- Coconut milk (3 cans)
- Soy sauce
- Fish sauce
- Sesame oil
- Tahini
- Olive oil
Eggs
- Eggs (18)
Cooking Tips for Helpers
- Coconut milk replaces cream in curries and soups.
- Use olive oil instead of butter for cooking.
- Asian cuisines are naturally dairy-free — lean into them.
- Nutritional yeast adds a cheesy flavour without dairy.
Dairy-free eating opens up a world of Asian, Middle Eastern, and Mediterranean flavours that never used dairy to begin with.