Quick Guide To Dairy Free Keto Meal Plan

(Last Updated On: May 23, 2019)

For the past few years, keto and veganism continue to rise in demand in a planet where most everyone’s striving for immortality. Health-wise, it is no wonder that many go into deep with a dairy free keto meal plan to ensure more positive results from their goals.

But a life without milk, cheese, yogurt, ice cream, butter and the likes can be a tad frustrating. Apart being easy ingredients to find, these items also possess the best sources for fat required for the body to go into ketosis. But really, why dairy-free– and just how to do it right?

How to Find If A Dairy-Free Ketogenic Diet is Right for You

Some people can’t digest lactose or may have intolerance to casein, albumin or whey which are often present in dairy products. Such can happen when the body does not produce enough lactase, a gut enzyme, essential in breaking down lactose. Others are even more unlucky with their life-threatening allergic reactions to them. Think: stomach pains, bloating, itching, swelling, trouble breathing, or worse, anaphylactic shock. Symptoms for people with these conditions can go from mild to severe. In some cases, religious affiliation or being in a strict keto-vegan diet can also call for non-consumption of dairy.

The Dairy Products You Should Avoid While Going Dairy-Free

Choosing to craft a dairy free keto meal plan will make you cut a lot of foods and/or ingredients known to be commonplace in the ketogenic diet. Cheese, cream, yogurt, butter, and ghee as well as milk are just some of the products that must be completely cut off one’s meal plan. So do the following items:

• Cheese powder
• Milk powder
• Artificial cream
• Margarine
• Curds
• Custard
• Whey or whey syrup

It is also important to read food labels when going on a dairy free keto diet. Take note that refining of some drinks contain milk proteins. Some of the known ingredients that can cause adverse reactions to individuals with lactose intolerance or dairy allergy are the following:

• Casein
• Caseinates
• E966
• Lactabulmin
• Lactoferrin
• Lactoglobulin
• Rennet
• Galactose
• Nisin preparation

What Foods Can You Eat on The Dairy-Free Ketogenic Diet?

Intolerance and allergic reaction to dairy can be seemingly challenging in a ketogenic diet, but there are various alternatives which can help in this agenda. Here are they:

• Soya-based milk, cheeses, cream, ice cream
• Nut milks like almond milk, cashew milk or hazelnut milk
• Nut-based cheese and ice creams
• Coconut milk
• Coconut oil
• Coconut butter
• Coconut yogurt
• Oat milk
• Vegan chesses

As more awareness on lactose intolerance and dairy allergy continues so does the availability of alternative foods and ingredients grow. In a dairy-free ketogenic diet, you are literally just cutting off dairy and can still consume other food items.

Dairy-Free Keto Recipes For Breakfast

1. Coconut Pancakes

Low in carbs with no trace of dairy, this easy Coconut Pancakes can make your mornings go wild in delicious anticipation. Check out recipe and cooking instructions here.

2. Dairy-Free Breakfast Pizza

Pizza for breakfast? Wouldn’t that require a lot of work? Not this dairy-free, low-carb pizza. Easy to prepare and versatile, feel free to add toppings that will make your ketosis go wild. Check out recipe and cooking instructions here.

3. Leek Frittata

An excellent option for busybodies, this Leek Frittata is not only easy to make, but also has no inch of dairy ingredient and comes high in fat. See recipe and cooking instructions here.

Dairy-Free Keto Recipes For Lunch

1. Dairy Free Clam Chowder

Clam Chowder without butter, cream or milk? Sounds impossible, right? Not really. This one gives your dairy free keto meal plan a lift to the right direction. Check out recipe and cooking instructions here.

2. Easy Dairy Free Chicken Salad

Want something creamy and delicious that’s gluten and dairy -free? This recipe and cooking instructions here will help give you a lift.

3. Avocado-Tuna Salad Medley

All you need is 4 ingredients and you have one healthy lunch or snacks in 5 minutes. It’s not just dairy-free, but also gluten-free and packed with protein without the carbs. Check out recipe and cooking instructions here.

Dairy-Free Keto Recipes For Dinner

1. Creamy Chicken Casserole

The secret to this creamy chicken casserole recipe is this– cauliflower cheese. Delicious, low-carb and dairy-free comfort food for lunch perfect for everyone! Check out recipe and cooking instructions here.

2. Carne Asada Steak Lettuce Wraps

This lettuce wrap is a perfect lunch on the go. You can prepare steak and veggies overnight and then, heat it up just in time for lunch. Check out recipe and cooking instructions here.

3. Keto Chicken Provençale

This sumptuous recipe is quite a marvel to make. It’s keto-savvy and dairy-free, but awesomely delicious at the same time. Great for over-easy family dinners or for a dinner party with other keto worshippers with dairy issues. Check out recipe and cooking instructions here.

Dairy-Free Keto Recipes For Dessert

1. Lemon Fat Bombs

Try making a huge batch of these dairy-free lemon fat bombs. Store it in the fridge and get your fingers on it when the need for something to tide you over arise. Check out recipe and instructions here.

2. Easy Chocolate Keto Paleo Gelatin Pudding

Easy, healthy and fluffy– just the right dessert you need to get your dairy free keto diet going. Check out recipe and instructions here.

3. Dairy Free Keto Ice Cream

Keto. Dairy-free. Ice Cream. Is it even possible? Check out this recipe here.

One Week of The Dairy-Free Ketogenic Diet — A Sample Meal Plan

Here’s a sample meal plan to kickstart your first dairy free keto week.

Day of the Week	Breakfast	Lunch	Dinner
Monday	Coconut Pancakes	Dairy Free Clam Chowder	Grilled white fish with zucchini and kale pesto
Tuesday	Dairy-Free Breakfast Pizza	Curry Chicken Salad	Carne Asada Steak Lettuce Wraps
Wednesday	Leek Frittata	Avocado-Tuna Salad	Keto Chicken Provençale
Thursday	BLTA Lettuce Wraps	Grilled Tuna Salad + Classic Dressing	Fried Salmon & Green Beans
Friday	Bacon + Eggs Plate	Keto salmon Tandoori with cucumber sauce	Chicken Casserole
Saturday	Baked Bacon Omelet	Classic Keto Burger	Keto Asian Cabbage Stir Fry
Sunday	Keto Mackerel & Egg Plate	Chicken Tonnato	Vegetable Pie

Indeed, there are many ways to go around a restrictive high-fat, low-carb keto diet– even on a dairy-free requirement. Got any dairy free keto meal plan ideas? Share it with us.