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I’ve posted a couple of sample menus lately (including this menu made entirely of recipes using Walmart ingredients and this college kid sample menu), and when I asked for other sample menu suggestions that y’all would like to see, someone suggested a dairy free menu. I initially blew the idea off thinking that it would be a big hassle for me to compile something like that since I’m not that well-versed in allergies (and dairy allergies are hard to work around!), but the idea stuck in my head. I ended up deciding to make a go of it, and this is the result. I asked my blogging buddies for help, and they gave me so many great dairy free recipe suggestions that I not only filled out this sample menu but also published a recipe roundup of over 60 dairy free recipes! You can check it out here. In the end, creating this menu wasn’t nearly as traumatic as I thought it would be. I hope it’s helpful! If you have any other specific sample menu ideas for me, share them in the comments below!
If you’ve followed my blog for any length of time, you know that I use cottage cheese quite a lot. I happen to love cottage cheese, and I use it as a quick, easy protein for snacks quite often. Obviously, if you’re allergic to dairy cottage cheese is not an option for you, so as a replacement for my go-to protein source, I used collagen in quite a few of the snacks listed in this menu. Trim Healthy Mama sells Integral Collagen here, or you can buy Great Lakes brand from Amazon here. Other lean sources of protein that you could use in any fuel setting are gelatin, any lean meat, or an allergy friendly protein powder.
Helpful links:
- This sample menu is part of my THM Success Series. To see the other posts in this series, click here.
- To see other sample menus, click here.
- To learn more about the Trim Healthy Mama plan and see a bunch of helpful links, click here.
- To see all my recipes in a handy picture index, click here.
- To see my recipes categorized by fuel type, allergy info, and other neat classifications, click here.
Please note that this menu is dairy free only. If you have other allergies as well, you’ll need to make some adjustments. Quite a few of the recipes contained here are friendly to other allergies too. As always, I am not a professional nutritionist or anything like that; this is merely to give you an idea of how you can create a THM friendly week-long menu with dairy free recipes.
Monday
- B (E) – My Fave Overnight Oatmeal
- L (FP or S) – My Take on Thai Soup, crudités
- S (E) – Cranberry Orange Muffins
- D (S) – Easy Lasagna, salad with Italian vinaigrette, Lemon Cake
- S (FP) – Strawberry Lemonade with a scoop of collagen
Tuesday
- B (S) – Lemon Cake, mug of hot tea with a scoop of collagen
- L (S) – leftover Easy Lasagna, crudités, Allergy-Friendly Fudgy Brownie
- S (E) – Cranberry Orange Muffins
- D (E) – Lovin’ Tex Mex Skillet, Ranch Chili Beans
- S (S) – Choconut Birds’ Nests, mug of hot tea with a scoop of collagen
Wednesday
- B (E) – Blueberry Baked Oatmeal (click here for an egg free option)
- L (E) – leftover Lovin’ Tex Mex Skillet, unsweetened applesauce
- S (S) – Lemon Cake
- D (S) – Crockpot Marinated Pork Loin, roasted green beans (recipe found in this post), Allergy-Friendly Fudgy Brownie
- S (FP) – Hot Chocolate with a scoop of collagen
Thursday
- B (E) – Blueberry Baked Oatmeal (click here for an egg free option)
- L (S) – leftover Crockpot Marinated Pork Loin, salad with Italian vinaigrette, celery and peanut butter
- S (E) – Cranberry Orange Muffins
- D (E) – Ham and Bean Soup, Jiggly Cranberry Orange Salad
- S (S) – Coconut Yogurt with a scoop of collagen
Friday
- B (S) – Detox Porridge with bacon
- L (E) – leftover Ham and Bean Soup, half a baked sweet potato
- S (E) – Jiggly Cranberry Orange Salad, mug of hot tea with a scoop of collagen
- D (E) – Grilled chicken with Easy Basic Marinade, baked sweet potatoes, green peas, Vanilla Frappe
- S (S) – Coconut Yogurt with a scoop of collagen
Saturday
- B (S) – eggs scrambled in coconut oil with chopped onion, green pepper, and mushrooms
- L (S) – leftover grilled chicken (Easy Basic Marinade) over salad with Italian vinaigrette
- S (S) – Choconut Birds’ Nests, mug of hot tea with a scoop of collagen
- D (S) – Baked Chicken Thighs, cabbage sautéed with coconut oil and garlic salt, Allergy-Friendly Fudgy Brownie
- S (FP) – Strawberry Lemonade with a scoop of collagen
Sunday
- B (E) – Banana Bread Batter Overnight Oatmeal
- L (S) – Chicken Lettuce Wraps with Spicy Peanut Sauce, Simple Green Beans, Chocolate Cupcakes
- S (S) – Instant Peanut Butter Chocolate-Covered Strawberries
- D (S) – Mommy’s Meatloaf, roasted green beans (recipe found in this post), Allergy-Friendly Fudgy Brownie
- S (FP) – Hot Chocolate with a scoop of collagen
Joyce says
Your recipes are always so wonderful! I’m hoping to get back on THM this fall and these meal plans will be so helpful. Do you have grocery lists to go with them?
Briana Thomas says
No, I’m afraid I don’t at this point. I’m sorry!