Dairy-Free Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This day has no milk, yogurt or cheese. Its protein comes from eggs, chicken, tuna and salmon. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,016 cal

Carbs187 g

Protein148 g

Fat75 g

Fiber: 34 g

Breakfast

445 cal · 35 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled3 large (150 g)	232	19 g	2 g	16 g
Egg whites3 large (99 g)	51	11 g	1 g	0 g
Whole-wheat toast1 slice (32 g)	81	4 g	14 g	1 g
Avocado¼ avocado (50 g)	80	1 g	4 g	7 g

Lunch

578 cal · 45 g protein

Food	Calories	Protein	Carbs	Fat
Chicken thigh, skinless, roasted5 oz (142 g)	254	35 g	0 g	12 g
White rice, cooked1 cup (158 g)	205	4 g	45 g	0 g
Mixed vegetables, cooked1 cup (182 g)	118	5 g	24 g	0 g

Snack

263 cal · 24 g protein

Food	Calories	Protein	Carbs	Fat
Tuna, canned in water, drained3 oz (85 g)	99	22 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

567 cal · 39 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked5 oz (142 g)	293	31 g	0 g	18 g
Sweet potato, baked1 cup (200 g)	180	4 g	41 g	0 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

164 cal · 6 g protein

Food	Calories	Protein	Carbs	Fat
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 thigh or another carb you enjoy for the white rice. 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 example come from?

Most of it comes from chicken thigh (35 g), salmon (31 g) and tuna (22 g), about 60% of the day's 148 g.

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

Breakfast has about 445 calories, then lunch 578, the snack 263, dinner 567 and the evening snack 164. Lunch is the biggest meal, at about 29% of the day.

How much fiber does this dairy-free example have?

About 34 g, mostly from mixed vegetables and sweet potato. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.