2200 Calorie 7-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.

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

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

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

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

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.

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

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

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.

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

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

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.

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.

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

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

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

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

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

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