2300 Calorie 7-Day Dairy-Free Meal Plan

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

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

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

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

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.

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.

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

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

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.

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

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

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

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

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.

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

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

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

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