1-Day Dairy-Free (and Vegan) Meal Plan

By: Breana Lai, M.P.H., R.D. , Test Kitchen Manager

Just because you can't have dairy, doesn't mean you have to give up delicious, satisfying food. With all of the great non-dairy and vegan products available these days, you can even enjoy creamy recipes—without the cream. This 1-day 1,500-calorie dairy-free vegan meal plan shows you what a healthy and balanced day of eating can look like when following a special diet. Calcium is an important nutrient that helps to keep bones strong—and can be lacking in a vegan or non-dairy diet. This plan includes non-dairy sources of calcium, like fortified orange juice and soy yogurt, to help you get up to the recommended daily amount for calcium.

Related: Healthy Dairy-Free Vegan Recipe Ideas


Coconut Overnight Oatmeal

Breakfast (340 calories)

• 1 cup Coconut Overnight Oatmeal
• 1/2 cup calcium-fortified orange juice

A.M. Snack

Guacamole & Dippers

A.M. Snack (141 calories)

• 1 serving Guacamole & Dippers (1 cup vegetables & 1/4 cup guacamole)


Spinach & Dill Pasta Salad

Lunch (367 calories)

• 2 1/2 cups Spinach & Dill Pasta Salad

P.M. Snack


P.M. Snack (150 calories)

• 5.3-oz. container Vanilla Soy Yogurt


Creamy Mushroom Soup

Dinner (501 calories)

• 2 cup Creamy Mushroom Soup
• 1 cup mixed greens tossed with 2 tsp. each olive oil and white-wine vinegar

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