Meal Plan Examples

Dairy-Free Low-Carb Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This dairy-free lower-carb day has about 162 grams of protein, 83 grams of carbs and 118 grams of fat. It has no milk, yogurt or cheese. Most of its protein comes from chicken breast, eggs and salmon. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,998 cal

Carbs83 g

Protein162 g

Fat118 g

Fiber: 40 g

Breakfast

457 cal · 27 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, scrambled4 large (244 g)	364	24 g	4 g	27 g
Spinach2 cups (60 g)	14	2 g	2 g	0 g
Avocado¼ avocado (50 g)	80	1 g	4 g	7 g

Lunch

523 cal · 50 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked5 oz (142 g)	234	44 g	0 g	5 g
Romaine lettuce2 cups (94 g)	16	1 g	3 g	0 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Cherry tomatoes2 cups (298 g)	54	3 g	12 g	1 g
Olive oil1 tbsp (15 ml)	119	0 g	0 g	14 g
Walnuts½ oz (14 g)	93	2 g	2 g	9 g

Snack

279 cal · 31 g protein

Food	Calories	Protein	Carbs	Fat
Tuna, canned in water, drained3½ oz (99 g)	115	25 g	0 g	1 g
Almonds1 oz (28 g)	164	6 g	6 g	14 g

Dinner

471 cal · 38 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked5 oz (142 g)	292	31 g	0 g	18 g
Cauliflower, cooked1 cup (180 g)	34	3 g	7 g	0 g
Green beans, cooked1½ cups (188 g)	66	4 g	15 g	1 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Evening snack

267 cal · 15 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled2 large (100 g)	155	13 g	1 g	11 g
Raspberries1¾ cups (215 g)	112	3 g	26 g	1 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 raspberries. Our low-carb foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

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

Most of it comes from chicken breast (44 g), eggs (37 g) and salmon (31 g), about 69% of the day's 162 g.

How are the calories split in this dairy-free low-carb example?

Breakfast has about 457 calories, then lunch 523, the snack 279, dinner 471 and the evening snack 267. Lunch is the biggest meal, at about 26% of the day.

How much fiber does this dairy-free low-carb example have?

About 40 g, mostly from raspberries and green beans. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.