Dairy-free meal plan, calcium still covered.
Dairy-free means no milk, cheese or yogurt, so calcium needs its own plan. Here is a week of meals at about 1,600 to 1,800 calories a day, each day near 1,000 mg of calcium. Alma can fit it to your goal.
Built from NIH ODS and NIDDK advice.
The rules
Three habits cover the calcium
Calcium at most meals
Fortified soy milk, tofu set with calcium, almonds and greens.
Vitamin D without milk
Fortified soy milk, salmon and sardines carry it.
Read the label for milk
Milk protein hides in bread, crackers, sauces and chocolate.
Sample week
Seven days of dairy-free meals
About 1,600 to 1,800 calories and 1,000 mg of calcium a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastSoy milk overnight oats½ cup rolled oats, 1 cup fortified soy milk, 1 tbsp chia seeds, 1 tbsp almond butter, ½ cup blueberries
LunchTofu, broccoli and brown rice bowl4 oz calcium-set tofu pan-fried in 2 tsp canola oil, ¾ cup cooked brown rice, 1½ cups steamed broccoli, 1 tbsp tahini
SnackApple with almond butter1 medium apple, 1 tbsp almond butter
DinnerBaked salmon with potatoes and green beans4 oz salmon, 1 cup roasted potatoes with 2 tsp olive oil, 1½ cups green beans, lemon
About 1,720 kcal80 g protein42 g fiber
Day 2Tuesday
- BreakfastTofu scramble with spinach4 oz calcium-set tofu, 1 cup spinach and ½ cup tomato in 1 tsp olive oil, 1 slice sourdough, ¼ avocado
- LunchRice noodle salad with shrimp4 oz cooked shrimp, 1 cup cooked rice noodles, cucumber, carrot, 1 tbsp peanuts, 1 tbsp lime juice, 1 tsp sesame oil, 1 cup fortified soy milk
- SnackSoy yogurt with berries⅔ cup fortified soy yogurt, ½ cup strawberries, 1 tbsp pumpkin seeds
- DinnerChicken, sweet potato and kale5 oz chicken thigh, 1 medium baked sweet potato, 1 cup cooked kale with 2 tsp olive oil
About 1,610 kcal108 g protein22 g fiber
Day 3Wednesday
- BreakfastSoy milk smoothie with banana1½ cups fortified soy milk, 1 banana, ⅓ cup rolled oats, 1 tbsp peanut butter
- LunchLentil and kale soup with sourdough¾ cup cooked lentils in vegetable soup with 1 cup cooked kale, 1 slice sourdough, 2 tsp olive oil
- SnackHummus with vegetable sticks⅓ cup hummus, 1 cup carrot, cucumber and pepper sticks
- DinnerCod with white beans and chard5 oz cod, ½ cup white beans, 1½ cups cooked chard with 2 tsp olive oil, 1 tbsp tahini, ½ cup cherry tomatoes
About 1,580 kcal100 g protein45 g fiber
Day 4Thursday
- BreakfastQuinoa porridge with pear⅓ cup dry quinoa cooked in 1 cup fortified soy milk, 1 pear, 1 tbsp almonds, cinnamon
- LunchCanned salmon, potato and bean salad4 oz canned salmon with bones, 1 cup boiled potatoes, 1 cup green beans, 1 tbsp olive oil, lemon and capers
- SnackSoy yogurt with kiwi¾ cup fortified soy yogurt, 1 kiwi, 2 tbsp chopped almonds
- DinnerTurkey and vegetable stir-fry4 oz turkey breast, ¾ cup cooked rice, 2 cups stir-fry vegetables, 2 tsp sesame oil
About 1,650 kcal96 g protein33 g fiber
Day 5Friday
- BreakfastAlmond butter toast and soy milk1 slice sourdough, 1 tbsp almond butter, 1 banana, 1 cup fortified soy milk
- LunchChicken and rice bowl with avocado4 oz grilled chicken, ¾ cup cooked brown rice, ½ cup black beans, ⅓ avocado, salsa, 1 cup cooked kale
- SnackAlmonds with raisins1 oz almonds, 1 tbsp raisins
- DinnerShrimp and tofu curry with rice4 oz shrimp, 3 oz calcium-set tofu, ⅓ cup light coconut milk, 1 cup bok choy, ½ cup peppers, ¾ cup cooked rice, 1 tsp oil
About 1,770 kcal117 g protein36 g fiber
Day 6Saturday
- BreakfastChia pudding with mango2 tbsp chia seeds, 1 cup fortified soy milk, 1 cup mango, 1 tbsp coconut flakes
- LunchSardines on sourdough toast1 can sardines in olive oil, drained, 2 slices sourdough, ½ cup tomato salad with 1 tsp olive oil
- SnackDark chocolate and almonds½ oz dairy-free dark chocolate, 1 oz almonds
- DinnerChicken with polenta and broccoli4 oz chicken thigh, ¾ cup cooked polenta, 1 cup broccoli with 2 tsp olive oil
About 1,620 kcal93 g protein29 g fiber
Day 7Sunday
- BreakfastBuckwheat pancakes with soy milk2 pancakes from ½ cup buckwheat flour, ½ cup fortified soy milk and 1 tsp oil, ¾ cup berries, 1 tbsp maple syrup, 1 cup fortified soy milk
- LunchFalafel bowl with quinoa3 baked falafel, ¾ cup cooked quinoa, 1½ cups chopped salad, 1½ tbsp tahini sauce
- SnackRice cakes with tahini and banana2 brown rice cakes, 1 tbsp tahini, ½ banana
- DinnerPork tenderloin with rice noodles4 oz pork tenderloin, 1 cup cooked rice noodles, 1½ cups bok choy with 2 tsp canola oil
About 1,660 kcal79 g protein33 g fiber
Shopping list
What to buy
Most days
Fortified soy milkUnsweetened, with added calcium and vitamin D. About 300 mg a cup
Now and then
Check labels on bread, chocolate and sauces. Milk protein turns up where you may not expect it.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a dairy-free diet?
Plenty. This week runs on vegetables, fruit, beans, lentils, whole grains, tofu, fish, nuts and olive oil. Fortified soy milk stands in for milk, and calcium-set tofu and canned fish with bones cover the calcium that dairy used to bring.
How do I get enough calcium without dairy?
Fortified soy milk has about 300 mg a cup. Calcium-set tofu gives roughly 200 mg in 4 oz, a can of sardines with bones about 350 mg, and bok choy, kale and almonds add more. Brands differ, so read the label. The NIH Office of Dietary Supplements puts the target at 1,000 mg a day for adults 19 to 50, and 1,200 mg for women over 50 and everyone over 70.
How many calories is this meal plan?
About 1,600 to 1,800 calories a day, with 80 to 117 grams of protein, 153 to 214 grams of carbs and 22 to 45 grams of fiber. Each day lands near 1,000 mg of calcium if your soy milk has about 300 mg a cup and your soy yogurt is fortified. Your needs depend on your size and activity, so scale portions.
Is lactose-free milk the same as dairy-free?
No. Lactose-free milk is still milk, which the FDA lists as a major food allergen. It can suit lactose intolerance but not a milk allergy. NIDDK says lactose-free milk is just as healthy as regular milk.
Can I still have a little dairy with lactose intolerance?
Often, yes. NIDDK says many people can have about 12 g of lactose, the amount in 1 cup of milk, with no or mild symptoms. It suggests trying yogurt and hard cheeses, which some people find easier to tolerate. Try one food at a time.
What about vitamin D on a dairy-free plan?
Fortified soy milk is the main food source here, with salmon and sardines adding some. The NIH Office of Dietary Supplements puts the target at 600 IU a day for adults up to 70 and 800 IU from 71. Ask your clinician whether a supplement fits you.
Is this plan gluten-free too?
Not by design. It includes sourdough bread, polenta, rice noodles and oats. For a week that avoids both gluten and dairy, see the gluten-free and dairy-free meal plan.
How does Alma help with a dairy-free plan?
Log a meal by photo, voice or text in about 10 seconds and Alma scores it from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index. Alma can also build a plan around your goal and the foods you like, with dairy left out.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- NIDDK: Eating, diet and nutrition for lactose intolerance
- NIH Office of Dietary Supplements: Calcium fact sheet for consumers
- FDA: Food allergies, what you need to know
- NIH Office of Dietary Supplements: Vitamin D fact sheet for consumers
- Dietary Guidelines for Americans, 2025-2030
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.