Dairy-Free Meal Plan
A 2,000 kcal week with no mammalian milk. Built for lactose intolerance, dairy allergy, or a dairy-free preference. Calcium and vitamin D come from fortified plant milks, greens, and nuts.
Why people drop dairy
No milk from cows, goats, or sheep, and no foods made from it.
1. Lactose intolerance. The gut cannot digest lactose, the sugar in milk.
2. Ethics. Some clients will not use animal dairy.
3. Allergy. Especially in children. Skin, gut, or breathing symptoms. This is not the same as lactose intolerance.
4. Preference. Some people cut dairy to reduce saturated fat.
The 2,000 kcal dairy-free week
A general-use week at about 2,000 calories:
- No dairy products.
- Protein, vegetables, fruit, grains, plus calcium and vitamin D from fortified plant milk, leafy greens, and nuts.
- You can still swap meals inside that rule.
- Room to try nut milks, soy products, and plant cheeses.
- Less saturated fat if the old diet was high-fat dairy.
- Some people find gas and constipation ease when dairy is out. Others do not. Do not promise it.
How to use this template in your practice
Set macros. Check calcium and vitamin D. Change portions.
Export a branded PDF and send it through the portal with a grocery list of dairy-free swaps.
Caractéristiques Principales
No dairy
No dairy products in the week.
Nutrient mix
Protein, vegetables, fruit, grains, plus calcium and vitamin D from fortified plant milk, leafy greens, and nuts.
Flexibility
You can still swap meals inside the dairy-free rule.
Alternatives
Nut milks, soy products, and plant cheeses.
Saturated fat
Less saturated fat if the old diet was high-fat dairy.
Digestion
Some people find gas and constipation ease when dairy is out. Others do not.
Avertissement
Ce modèle est fourni à des fins éducatives et informatives uniquement. Il ne constitue pas un avis médical ou nutritionnel. Consultez toujours un professionnel de santé qualifié avant de modifier votre alimentation.
Utilisez ce modèle dans votre cabinet
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Macros personnalisés
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