Meal Plan Examples

Dairy-Free High-Protein Meal Plan Example

An example of a full day of high-protein dairy-free eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This dairy-free high-protein day has about 201 grams of protein, 164 grams of carbs and 59 grams of fat. It has no milk, yogurt or cheese. Most of its protein comes from chicken breast, top sirloin steak and tuna. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,986 cal

Carbs164 g

Protein201 g

Fat59 g

Fiber: 27 g

Breakfast

290 cal · 29 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled1 large (50 g)	78	6 g	1 g	5 g
Egg whites5 large (165 g)	86	18 g	1 g	0 g
Whole-wheat toast1 slice (32 g)	81	4 g	14 g	1 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g

Lunch

569 cal · 60 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked6 oz (170 g)	281	53 g	0 g	6 g
White rice, cooked¾ cup (118 g)	154	3 g	33 g	0 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

279 cal · 27 g protein

Food	Calories	Protein	Carbs	Fat
Tuna, canned in water, drained3½ oz (99 g)	115	25 g	0 g	1 g
Brown rice cakes2 cakes (18 g)	70	1 g	15 g	1 g
Apple1 medium (182 g)	95	0 g	25 g	0 g

Dinner

591 cal · 61 g protein

Food	Calories	Protein	Carbs	Fat
Top sirloin steak, lean6 oz (170 g)	311	52 g	0 g	10 g
Potato, baked, with skin1 medium (173 g)	161	4 g	37 g	0 g
Asparagus, cooked1 cup (180 g)	40	4 g	7 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

257 cal · 25 g protein

Food	Calories	Protein	Carbs	Fat
Deli turkey breast3 oz (85 g)	93	19 g	3 g	1 g
Almonds1 oz (28 g)	164	6 g	6 g	14 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the potato. Our high-protein foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this dairy-free high-protein example come from?

Most of it comes from chicken breast (53 g), top sirloin steak (52 g) and tuna (25 g), about 65% of the day's 201 g.

How are the calories split in this dairy-free high-protein example?

Breakfast has about 290 calories, then lunch 569, the snack 279, dinner 591 and the evening snack 257. Dinner is the biggest meal, at about 30% of the day.

How much fiber does this dairy-free high-protein example have?

About 27 g, mostly from broccoli and apple. That's close to the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.