1400 Calorie 14-Day Dairy-Free Meal Plan

Creamy chia pudding with warm cinnamon and diced apple for crunch. Prep at night and wake up to a fiber-rich, gently sweet breakfast.

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

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

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 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.

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

Warm oats simmered with diced apple, cinnamon, and almond milk for a gentle, kidney-friendly breakfast.

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

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

Creamy chia pudding with almond milk, fresh strawberries, and crisp apple for a gentle, kidney-conscious breakfast.

Seared salmon served over brown rice with broccoli, carrots, and spinach, finished with lemon and olive oil.

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

Tofu crumbles with spinach, cherry tomatoes, and turmeric for a plant-powered, kidney-friendly breakfast.

Grilled chicken breast over crisp romaine with cucumber and cherry tomatoes, dressed with lemon and olive oil for a kidney-friendly lunch.

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.

Whole wheat tortilla filled with tuna, cucumber, and olive oil for lean protein and carbs after training.

Flaky cod cooked with zucchini and cherry tomatoes, finished with lemon and dill. Served over rice for a kidney-friendly dinner.

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.

Quick sauté of chicken breast with asparagus and red bell pepper, brightened with lemon. Lean, low sodium, and weeknight-fast.

Flaky cod with zucchini and carrots over rice, finished with lemon and dill for a light kidney-friendly lunch.

Creamy overnight oats layered with blueberries and strawberries, chia for extra fiber, and a hint of vanilla. Prep in minutes the night before for a grab-and-go balanced breakfast.

Seared salmon over quinoa with spinach and cherry tomatoes to replenish protein and carbs post-workout.

Light chicken soup with zucchini, carrots, celery, and a touch of brown rice for gentle carbs. Soothing and kidney-conscious.

A creamy green smoothie with banana, spinach, oats, and chia. Lightly sweet, fiber-rich, and perfect for a quick morning refuel.

Ground turkey sautéed with chickpeas, tomatoes, and spices, scooped into crisp romaine leaves. A low-carb, high-protein handheld lunch.

A perfectly balanced bowl featuring tender grilled chicken breast, nutritious brown rice, and a colorful array of steamed vegetables. This complete meal provides protein, complex carbs, and essential nutrients.

Make-ahead oats with almond milk, chia, blueberries, and diced apple for a low-sodium, kidney-friendly start.

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.

Warm quinoa topped with roasted sweet potato, zucchini, and broccoli, finished with a simple lemon-tahini style olive oil dressing. A fiber-rich plant-powered lunch.

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 light yet protein-packed lunch featuring flaky tuna mixed with crunchy celery and a light olive oil dressing, served over a bed of crisp romaine lettuce. Simple, satisfying, and omega-3 rich.

A colorful Asian-inspired stir fry featuring crispy tofu, fresh broccoli, and bell peppers in a savory soy-ginger sauce. Served over fluffy brown rice for a complete, balanced vegan dinner.

Warm quinoa cooked in almond milk, topped with mixed berries and chia. A naturally gluten-free, protein-rich start to the day.

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.

Hearty vegetable stew with tofu, cauliflower, carrots, spinach, and tomatoes simmered in olive oil and herbs. Plant-based and kidney-friendly.

Bright, creamy stovetop oatmeal with fresh blueberries and a hint of lemon zest. Comforting yet light, ready in 15 minutes.

Whole wheat tortilla spread with creamy hummus, layered with spinach, bell pepper, cucumber, and tomatoes. Simple, fresh, and portable.

A creamy and aromatic curry featuring protein-rich chickpeas simmered in coconut milk with warming spices. This comforting vegan dish is packed with flavor and nutrients.

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.

Hearty green lentils simmered with sweet potato, tomatoes, and spinach in a lightly spiced broth. Comforting, high-fiber, and perfect for meal prep.

Chunky chili with black beans, chickpeas, tomatoes, corn, and bell pepper simmered with chili powder and cumin. Cozy, filling, and great for leftovers.