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3-day dairy-free keto meal plan

By , , medical review by Evidence based
Keto diet plan for beginners

Do you avoid dairy products due to allergies or sensitivities, but want to follow a keto or low carb lifestyle? Or perhaps you suspect that dairy products are causing cravings or other symptoms that are making weight loss difficult? Following a dairy-free keto meal plan may be just the thing you need to achieve your weight loss and health goals.

Check out our free three-day dairy-free keto meal plan, which provides hunger-taming protein, creamy sauces, and less than 20 grams of net carbs per day. Plus, every meal is so flavorful, you won’t miss the dairy.
You’ll find everything you need to get started, below.

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Dairy-free keto diet plan

Key takeaways

Get started

If you are new to keto, make sure to read the advice below before starting a keto diet plan.

Who is this dairy-free keto meal plan for?

 Any keto meal plan is suitable for people who want to simplify their lives while getting all the benefits of keto eating: appetite suppression, weight loss, better blood sugar control, and other health improvements.
This dairy-free keto meal plan provides the same benefits — without the dairy! Whether you have an allergy, intolerance or want to try to give up dairy for a while, this meal plan will get you started.

Dairy-free keto meal plan basics

On this dairy-free keto meal plan, your meals contain less than 20 grams of net carbs (total carbs minus fiber) per day. They also provide enough protein to meet your needs and help you feel satisfied.

Following a meal plan can help simplify your health journey and set you up to succeed, because all of the planning is done for you.

Simplify keto tips

    1. Breakfast: Choose one keto breakfast to eat every day, like scrambled eggs.3Not hungry? Skip breakfast and sip a coffee instead.4 This saves time and money.
    2. Prep your meals: Cook at least two servings for dinner, eat one — and refrigerate the other — for tomorrow’s lunch. Freeze other portions for later. Full meal prep guide.
    3. Try no-cook plates: Sliced deli meats, cheeses, and veggies make an easy lunch. Here are many more.
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Is keto safe for everyone?

Following a keto diet appears to be safe for most people.5

However, before starting a keto meal plan, make sure to check with your doctor if you take medication for diabetes or high blood pressure. If you’re breastfeeding, you should not follow a keto diet.

Start fresh

Use our kitchen clean-out list to help you make sure your kitchen is keto-friendly before starting your keto meal plan. This can dramatically increase your chances of success.

Avoid keto flu

Drink lots of fluids and get enough salt, especially during the first week of the meal plan, to minimize symptoms of the initial “keto flu.”6 For example, a cup of bouillon daily and salting your food ‘to taste’ really helps.7 Full guide

Disclaimer: While the ketogenic diet has many proven health benefits (e.g. weight loss, reversal of type 2 diabetes) it’s still controversial. Most importantly, there may be a need to adapt pre-existing medications (see above). Discuss any changes in medication and relevant lifestyle changes with your doctor. Full disclaimer This diet plan is for adults with health issues, including obesity, that could benefit from a keto diet.

3-day dairy-free keto meal plan

Here are three days of delicious, dairy-free recipes for breakfast, lunch, and dinner — and you don’t even need to count carbs! Each day features a variety of keto dishes that will automatically keep you below 20 grams of net carbs per day.

Note: If you don’t like certain recipes or don’t have the ingredients on hand, you can always replace them with recipes that fit your preferences.

Nutrition chart 3-day dairy-free keto mp

Day 1

Breakfast

Boiled eggs with mayonnaiseBoiled eggs with mayonnaise

Lunch

Spicy keto pork and kale soupSpicy keto pork and kale soup

Dinner

Keto coconut curry chickenKeto coconut curry chicken

Day 2

Breakfast

Classic bacon and eggsClassic bacon and eggs

Lunch

Keto coconut curry chickenKeto coconut curry chicken

Dinner

Crispy keto tuna burgersCrispy keto tuna burgers

Day 3

Breakfast

BLTA lettuce wrapsBLTA lettuce wraps

Lunch

Crispy keto tuna burgersCrispy keto tuna burgers

Dinner

Beef stir-fry with kimchiBeef stir-fry with kimchi

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Shopping lists and more

With our shopping list feature, your trip to the grocery store doesn’t have to be time-consuming or frustrating. Get all the healthy keto foods you need for the week — and spend less time at the supermarket every month.

Access your shopping list on any device. Using a digital shopping tool can be even more beneficial than old-school pen and paper. You can access your shopping list straight from your smartphone, print it out, or even share it with family and friends when you don’t have the time for grocery shopping yourself.

How to create your own dairy-free keto meal plan

Can you design your own dairy-free keto meal plan that suits your unique preferences and lifestyle? Absolutely!Just aim to keep the net carbs under 20 grams per day.

Once you’ve created your plan, you won’t need to spend time figuring out what to eat every day. Plus, you may be more likely to achieve your weight loss and health goals by planning your meals in advance.

Find out more about which foods to include, and which ones to avoid, when you create your own meal plan.

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FAQs about a dairy-free keto diet

Is it possible to follow a low carb or keto lifestyle without consuming dairy?
Yes! It’s not necessary to eat dairy to be successful with keto — although dairy may help add taste and variety. We have many dairy-free recipes and meal plans to inspire and help you on your health journey.
Where can I learn more about the keto diet?
If you are new to a ketogenic diet, read our beginner’s guide and get all your questions answered. Starting a keto diet as a beginner can be challenging on your own. We suggest you start with any of our free meal plans or choose from our free keto recipes. For maximum simplicity, sign up for our 2-week Get Started Challenge and get everything prepared for you.
I’m not allergic or intolerant to dairy, but I’m curious to see how I would feel if I cut it out of my diet. What benefits might I see?
Cutting dairy out of your diet could help speed up your weight loss and aid in reversing type 2 diabetes. Dairy products contain milk sugar (lactose) and milk protein (casein); the latter stimulates insulin secretion more than other types of protein. This explains why milk is great for a growing baby but not for an adult trying to lose weight.
Some of your dairy-free recipes list butter. Isn’t butter a dairy product?
Many people who avoid dairy are still able to enjoy real butter as it contains only trace amounts of milk protein and sugar. While some of our dairy-free recipes list butter, coconut oil or olive oil will be listed as options if they are suitable substitutes. If a recipe calls for butter where only butter would work, the recipe is not labeled as dairy-free.

3-day dairy-free keto meal plan - the evidence

This guide is written by Dr. Andreas Eenfeldt, MD, Franziska Spritzler, RD and was last updated on November 9, 2022. It was medically reviewed by Dr. Bret Scher, MD on February 11, 2022.

The guide contains scientific references. You can find these in the notes throughout the text, and click the links to read the peer-reviewed scientific papers. When appropriate we include a grading of the strength of the evidence, with a link to our policy on this. Our evidence-based guides are updated at least once per year to reflect and reference the latest science on the topic.

All our evidence-based health guides are written or reviewed by medical doctors who are experts on the topic. To stay unbiased we show no ads, sell no physical products, and take no money from the industry. We're fully funded by the people, via an optional membership. Most information at Diet Doctor is free forever.

Read more about our policies and work with evidence-based guides, nutritional controversies, our editorial team, and our medical review board.

Should you find any inaccuracy in this guide, please email andreas@dietdoctor.com.

  1. Do you worry about eating saturated fats or cholesterol? There’s no good reason to do so. While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats:

    Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. They found none, but the egg-eating group reported greater satiety:

    ↩

  2. It’s often claimed that eating breakfast is good for weight control. That appears to be false:

    Furthermore, reduced hunger is common on a keto diet, so many people find it easy to skip one meal:

    Read more in our guide to time-restricted eating. ↩

  3. Do you worry about eating saturated fats or cholesterol? There’s no good reason to do so. While still a bit controversial, repeated modern systematic reviews find no benefit from avoiding saturated fats, or replacing them with unsaturated fats:

    Here’s a study investigating if eating eggs for breakfast every day has any negative effects on cholesterol levels. They found none, but the egg-eating group reported greater satiety:

    ↩

  4. It’s often claimed that eating breakfast is good for weight control. That appears to be false:

    Furthermore, reduced hunger is common on a keto diet, so many people find it easy to skip one meal:

    Read more in our guide to time-restricted eating. ↩

  5. The main fear about lower-carb and higher-fat diets has always been a concern about the potential increase in the risk of heart disease. However, interventional studies so far indicate that if anything the risk appears to decrease:

    For more health controversies regarding a keto diet, have a look at this page:

    Low-carb controversies ↩

  6. The “keto flu” is a set of common early side effects like headache, feeling tired, nausea, lack of concentration, brain fog, etc. Learn more

    Nutrition X 2019: Effects of differing levels of carbohydrate restriction on mood achievement of nutritional ketosis, and symptoms of carbohydrate withdrawal in healthy adults: A randomized clinical trial [randomized trial; moderate evidence]
    ↩

  7. This is mainly based on the consistent experience of experienced clinicians [weak evidence]. But there’s also some support from this study that found only minor increases in side effects, while advising participants to drink bouillon:

    Nutrition & Metabolism 2008: The effect of a low-carbohydrate, ketogenic diet versus a low-glycemic index diet on glycemic control in type 2 diabetes mellitus [moderate evidence] ↩