1500 Calorie 14-Day Keto Dairy-Free Meal Plan

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.

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

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

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.

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.

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

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.

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

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.

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

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

Fluffy three-egg omelette filled with wilted spinach, sweet cherry tomatoes, and tangy feta. A quick, protein-rich breakfast with Mediterranean flair.

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

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

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.

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.

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

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

Whole wheat pasta tossed with sautéed zucchini, carrots, and red bell pepper in olive oil and herbs—light, colorful, and kidney-conscious.

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

Brown rice base topped with creamy avocado, sautéed spinach, cherry tomatoes, and soft-boiled eggs. A balanced bowl with carbs, healthy fats, and protein.

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

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

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

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.

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

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

Scrambled eggs with spinach and tomatoes wrapped in whole wheat tortilla for a fast 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.

Lightly sautéed spinach on whole wheat toast with soft-scrambled eggs and fresh parsley for a heart-healthy, kidney-conscious breakfast.

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

Seared salmon and tender asparagus tossed with whole wheat pasta, olive oil, and lemon-dill. Omega-3 rich and kidney-conscious.

Baked egg muffins with zucchini, red bell pepper, and onion. Portable, protein-friendly, and low in sodium.

Creamy olive-oil egg salad with celery and cucumber tucked into romaine leaves for a crisp, kidney-conscious lunch.

Flaky, tender cod fillets baked with lemon and herbs, served alongside perfectly roasted sweet potatoes and asparagus. A light yet satisfying dinner rich in lean protein and omega-3 fatty acids.

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.

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

Perfectly seared salmon fillet served over protein-rich quinoa with sautéed spinach and roasted asparagus. A nutrient-dense dinner loaded with omega-3s, complete protein, and essential vitamins.

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

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

Sautéed chicken strips with bell peppers and onions served over brown rice with lime and cilantro. A lighter fajita-style dinner.