This 1-day meal plan includes delicious vegan and dairy-free recipes for healthier meals.

Breana Lai, M.P.H., R.D.
November 07, 2017

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.


Breakfast (340 calories)

• 1/2 cup calcium-fortified orange juice

A.M. Snack

A.M. Snack (141 calories)

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


Lunch (367 calories)

P.M. Snack

P.M. Snack (150 calories)

• 5.3-oz. container Vanilla Soy Yogurt


Dinner (501 calories)

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