Dairy-Free 7-Day Keto Meal Plan
A full week of keto meals with no cheese, butter, or cream, about 18-25g net carbs a day.
Built by Barron Hansen · Last updated July 2026
This plan is for anyone who wants to stay in ketosis while skipping dairy, whether that is for an intolerance, an elimination phase, or simple preference. Every breakfast, lunch, dinner, and snack here is made without cheese, butter, cream, sour cream, or milk. Fats come from olive oil, avocado oil, coconut oil, coconut milk, avocados, eggs, and fatty cuts of meat and fish.
Cook once and eat twice where it helps. The tuna plates, chia pudding, and ground beef skillet all keep well, so a batch on Sunday covers two or three meals during the week. Portions are a starting point, not a rule. Scale the protein and added oil up or down to fit your own calorie and macro targets.
Roughly 18-21g net carbs and 1,600-1,900 calories per day from the listed meals. Adjust portions to your own macro targets.
The 7-day plan
- Breakfast: Coconut Vanilla Chia Pudding~5.2g
- Lunch: Lemon Tuna and Avocado Lunch Plate~2.8g
- Dinner: Ground Beef and Cabbage Skillet~5.8g
- Snack: Guacamole with cucumber and bell pepper strips~5g
- Breakfast: Two eggs fried in olive oil with sliced avocado and sauteed spinach~4g
- Lunch: Romaine Tuna and Avocado Crunch Boats~3.3g
- Dinner: Ribeye steak with olive-oil sauteed green beans and mushrooms~8g
- Snack: Guacamole with cucumber slices~5g
- Breakfast: Coconut Vanilla Chia Pudding~5.2g
- Lunch: Olive-oil tuna salad over mixed greens~4g
- Dinner: Chicken thighs roasted in olive oil with roasted broccoli~7g
- Snack: Simple Avocado Guacamole~2.1g
- Breakfast: Two eggs scrambled in coconut oil with avocado and spinach~4g
- Lunch: Lemon Tuna and Avocado Lunch Plate~2.8g
- Dinner: Ground Beef and Cabbage Skillet~5.8g
- Snack: Guacamole with cucumber, celery, and a few olives~6g
- Breakfast: Coconut Vanilla Chia Pudding~5.2g
- Lunch: Romaine Tuna and Avocado Crunch Boats~3.3g
- Dinner: Shrimp and zucchini sauteed in garlic oil~7g
- Snack: Guacamole with cucumber slices~5g
- Breakfast: Two fried eggs in olive oil with half an avocado~3g
- Lunch: Olive-oil tuna salad in lettuce cups~4g
- Dinner: Coconut-milk chicken curry over cauliflower rice~9g
- Snack: Guacamole with cucumber slices~5g
- Breakfast: Coconut Vanilla Chia Pudding~5.2g
- Lunch: Lemon Tuna and Avocado Lunch Plate~2.8g
- Dinner: Bunless burger with avocado, lettuce, and tomato and a side salad~8g
- Snack: Simple Avocado Guacamole~2.1g
Shopping list
Proteins
- Eggs (2 dozen)
- Canned tuna (6-8 cans)
- Ground beef (2 lb)
- Ribeye steak
- Chicken thighs
- Boneless chicken for curry
- Shrimp (1 lb)
- Ground beef or patties for burgers
Oils & Fats
- Extra-virgin olive oil
- Avocado oil
- Coconut oil
- Full-fat canned coconut milk
- Avocados (8-10)
- Olives
Produce
- Green cabbage
- Romaine hearts
- Mixed salad greens
- Baby spinach
- Cucumbers
- Bell peppers
- Celery
- Green beans
- Mushrooms
- Broccoli
- Zucchini
- Cauliflower (or riced cauliflower)
- Lettuce for wraps
- Tomatoes
- Lemons
- Garlic
- Fresh cilantro
Pantry
- Chia seeds
- Vanilla extract
- Curry powder or paste (check for no dairy)
- Sea salt
- Black pepper
- Onion and garlic powder
- Red pepper flakes
Make the week easier
- Batch the chia pudding in jars and cook a double portion of the ground beef and cabbage skillet on Day 1, then pull from the fridge for later in the week.
- Without dairy you lose an easy salt source, so watch electrolytes in the first week. Salt your food well and add sodium, potassium, and magnesium if you feel tired or crampy.
- These are whole-food estimates, so nudge the oil, avocado, and protein portions up or down to land on your own calorie and macro numbers.
Dial in your targets
Calculate your own macros and adjust portions to match.
Browse all recipes
Swap any meal for another low-carb recipe you like better.
Net-carb figures are approximate and depend on your portions and brands. This plan is general information, not medical or nutritional advice. If you are pregnant, take medication, or have a health condition, talk to your doctor before changing how you eat.