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An easy-to-follow 21-day Dairy Free Keto Meal Plan with 3 weeks' worth of dairy-free, gluten-free, and sugar-free healthy recipes to make for breakfast, lunch, and dinner.
It may sound boring and hard to eliminate all of these things but it's actually easy and the recipes are delicious! All recipes include macros and grocery shopping lists for every week.
21 Dairy-Free & Keto Meal Plan
This keto meal plan is an easy meal plan to follow if you're just starting a keto or low-carb diet. You'll find super EASY recipes to make that are all delicious.
All the recipes in this keto diet plan are dairy-free, gluten-free and sugar-free.
If you've ever noticed yourself stalling while doing the keto diet, it might be because you're eating too much dairy.
Once you cut dairy out, you'll see the scale moving again which is why I highly recommend doing a dairy-free keto diet.
If you don't know what to make for a dairy-free diet, this keto meal plan will guide you along and show you easy ways to make breakfast, lunch, and dinner without dairy.
This keto diet plan is also perfect for PCOS as it's all low-carb and dairy free. Whether you're following a low-carb diet, keto diet, or paleo diet, all the recipes in this meal plan will be tailored to you.
This type of diet has put my PCOS into remission for around 7 years now! The only other thing I recommend besides eating a keto diet for PCOS, is to add in Ovasitol Inositol. It can really help regulate your hormones too.
I have previously uploaded a 7-day PCOS meal plan in 2016 that you can also check out that is low carb with about 50g net carbs per day.
One more resource that will be extremely helpful is FreezerFit. FreezerFit offers over 400 keto recipes that are easy to prepare.
They have a free keto cooking class with free cookbook and a personalized meal planner inside their membership. It's a great resource if you plan on sticking to the keto diet.
This keto meal plan includes:
- a weekly calendar of all the recipes
- all of the recipes with exact measurements and instructions
- a picture for every single meal
- nutritional information for every meal, snack, and end-of-the-day total
- a grocery list for every single ingredient that I use with their measurement
- information pages
- a low-carb snack list with nutritional information based on what serving you want
- every day is under 20g net carbs*, between 1100-1800 calories, 90-140g fat, and 70-102g protein.
- a contact/follow page with all of my information
*There are four days that are between 20-22g net carbs, but every other day is under 20g.
What are Net Carbs?
This PCOS meal plan follows the NET CARBS approach to the keto diet. That means that you will take the total carbohydrates minus the fiber and sugar alcohol if any, and then you'll get net carbs.
If you'd like to learn more about the keto diet, then please read my guide on how to start a keto diet.
total carbohydrates - fiber - sugar alcohol = net carbs.
Possible Ingredient Substitutions
I've gotten many comments asking for possible substitutions for some of the ingredients I use. Here are a few ideas that you can try.
Can't eat pork bacon?
Swap for turkey bacon or your favorite breakfast meat.
Can't eat eggs?
Swap for another kind of protein like bacon, sausage, steak, etc. For the burrito, use my keto tortillas or use some lettuce to make a lettuce wrap.
Can't eat avocado?
If it's just a side of avocado, swap for another vegetable or a fat like coconut butter, coconut oil fat bombs, mayo and some type of veggie. If it's for the avocado cream recipe, use a keto pesto recipe or a marinara recipe instead.
Can't eat pork rinds?
Use either almond flour, coconut flakes or sesame seeds as a coating.
Can't eat pork?
Just swap for other meat like chicken or beef. Same if you can't eat beef, just swap for pork, chicken, or turkey.
Other Keto Resources for PCOS
There are so many websites and recipes online related to keto. Yet, it is really hard to find a great resource that keeps on giving.
I have put together just a few resources below so you know where to start. All of the links open in a new tab so don't you won't get lost!
Free Keto Cooking Class that comes with a Free Cookbook.
Ovasitol Inositol (read the review to decide if it's right for you)
Leave a comment below if you liked this meal plan and would want to see more! I love all of your support and if I can help in any way, please help me know!
If you don’t understand something in the meal plan, shoot me a message and I’ll help you as fast as I can!