1200 Calorie 7-Day Keto Dairy-Free Meal Plan

A protein-packed breakfast wrap with lean ground turkey, scrambled eggs, and fresh spinach in a whole wheat tortilla. Perfect for busy mornings when you need sustained energy.

A colorful and nutritious Buddha bowl featuring protein-rich black beans and quinoa, creamy avocado, sweet corn, and zesty lime dressing. A complete plant-based meal that satisfies.

Grilled chicken with brown rice and broccoli for a balanced protein-carb recovery meal.

Golden sweet potato cubes sautéed with peppers, onion, and spinach, topped with runny eggs. A hearty skillet breakfast that is naturally gluten- and dairy-free.

A refreshing and protein-rich salad featuring chickpeas, crisp cucumber, juicy tomatoes, and a tangy lemon-olive oil dressing. This Mediterranean-inspired dish is perfect for a light yet satisfying lunch.

Baked salmon served over spinach with cucumber and cherry tomatoes, dressed with lemon and dill for omega-3s and low sodium.

A protein-packed vegan alternative to scrambled eggs. Seasoned tofu crumbles are cooked with colorful vegetables and turmeric for a satisfying, nutritious breakfast that keeps you full all morning.

Whole wheat pasta tossed with chickpeas, spinach, cherry tomatoes, and a lemon-parmesan style olive oil dressing. Served chilled or at room temp for easy lunches.

Crisp tofu cubes tossed with broccoli and bell pepper in a ginger-garlic soy glaze. Serve over rice for a speedy weeknight vegan dinner.

One-pan eggs with zucchini, cherry tomatoes, and spinach for a light, kidney-friendly breakfast.

Tender grilled chicken breast over crisp romaine with cucumber, cherry tomatoes, and creamy avocado, finished with a lemon-olive oil dressing. Light, high-protein, and ready in 25 minutes.

Flaky baked salmon over quinoa with spinach, cucumber, and cherry tomatoes. Finished with lemon and olive oil for a protein-rich omega-3 lunch.

Crunchy whole wheat toast topped with mashed avocado, jammy eggs, and sweet cherry tomatoes finished with fresh basil.

Crispy pan-seared tofu with broccoli and carrots in a soy-ginger sauce, served over brown rice. Balanced plant protein with satisfying crunch.

Simple burrito-style bowl with brown rice, seasoned black beans, corn, tomatoes, and avocado. Balanced macros and easy to batch cook.

A vibrant and refreshing smoothie bowl packed with antioxidants from blueberries, natural sweetness from banana, and satisfying fiber from oats and chia seeds. The perfect balanced breakfast to start your day energized.

Creamy avocado mashed with lemon and flaky tuna, wrapped in a whole wheat tortilla with crunchy cucumber and greens. High-protein and portable.

Tomato-based skillet with chickpeas and spinach, finished with gently poached eggs on top. Protein-rich, comforting, and great for dinner or brunch.

A classic balanced breakfast featuring creamy avocado on whole grain toast topped with perfectly cooked eggs. Rich in healthy fats, protein, and complex carbohydrates for sustained morning energy.

Crisp tofu with broccoli, carrots, and spinach over rice, dressed with lemon and olive oil instead of soy sauce for a low-sodium lunch.

Crispy tofu with broccoli and bell pepper over brown rice to restore glycogen and protein after training.