Simple. Satisfying. 5 Dairy-Free Meals You’ll Actually Crave.

Some weeks, even thinking about dinner feels like too much, especially when you’re avoiding dairy and trying to keep things healthy.

Someone told us last week:
"I just want meals that feel good, don’t take forever, and don’t use weird ingredients."
Same here.

This week’s lineup is built for ease, nothing fancy, just meals you’ll want to make again.

Let’s get into it.

🍽️ Meal 1 – Spaghetti with Spinach & Lemon Chickpeas

Servings: 1  Prep time: 5 min  Cook time: 15 min
Description: A bright, fresh pasta dish with sautéed spinach and zesty chickpeas.

🛒 Ingredients:

• 80 g spaghetti

• 1/2 cup canned chickpeas (~100 g)

• 1 cup spinach (~50 g)

• 1 garlic clove

• 1/4 lemon

• 1 tsp olive oil

• Salt and pepper

👨‍🍳 Instructions:

• Cook spaghetti. Sauté the garlic in olive oil, and add the spinach until it's wilted.

• Add chickpeas, squeeze lemon, and season. Toss with drained pasta.

⏱️ Total time: 20 minutes
💡 Tip: Add chili flakes or herbs for extra punch.

🍽️ Meal 2 – Turkey & Sweet Potato Skillet

Servings: 1  Prep time: 5 min  Cook time: 20 min
Description: Ground turkey with roasted sweet potatoes, spiced and one-pan easy.

🛒 Ingredients:

• 100 g ground turkey

• 1 small sweet potato (~200 g), diced

• 1/2 onion (~50 g), chopped

• 1 tsp olive oil

• 1/2 tsp smoked paprika

• Salt and pepper

👨‍🍳 Instructions:

• Sauté the onion and turkey until browned. Add sweet potato and paprika.

• Cover and cook until the sweet potato is tender.

⏱️ Total time: 25 minutes
💡 Tip: Make double for a quick lunch the next day.

🍽️ Meal 3 – Veggie Fried Rice with Egg

Servings: 1  Prep time: 5 min  Cook time: 10 min
Description: Classic fried rice with mixed veggies and scrambled egg — fast and filling.

🛒 Ingredients:

• 80 g cooked rice

• 1 egg

• 1/2 cup frozen mixed vegetables (~80 g)

• 1 tsp soy sauce

• 1 tsp olive oil

• Salt and pepper

👨‍🍳 Instructions:

• Sauté veggies in oil. Add rice and stir. Push aside, scramble the egg, then mix all.

• Splash soy sauce, season to taste.

⏱️ Total time: 15 minutes
💡 Tip: Add garlic or ginger for more flavor depth.

🍽️ Meal 4 – Garlic Butter Fish with Steamed Green Beans

Servings: 1  Prep time: 5 min  Cook time: 15 min
Description: Tender white fish pan-seared with garlic, served with crisp green beans.

🛒 Ingredients:

• 1 white fish fillet (~120 g)

• 1 cup green beans (~100 g)

• 1 garlic clove

• 1 tsp olive oil

• Salt and pepper

👨‍🍳 Instructions:

• Steam green beans until just tender. Sauté the fish in garlic with olive oil, 3–4 minutes per side.

• Season and serve together.

⏱️ Total time: 20 minutes
💡 Tip: Squeeze lemon over fish for brightness.

🍽️ Meal 5 – Lentil & Tomato Stew

Servings: 1  Prep time: 5 min  Cook time: 20 min
Description: Hearty, simple, and satisfying lentil stew with tomatoes and herbs.

🛒 Ingredients:

• 1/2 cup red lentils (~100 g)

• 1/2 cup diced tomatoes (~120 g)

• 1/4 onion (~30 g), chopped

• 1 garlic clove

• 1/2 tsp dried thyme

• 300 ml of water

• Salt and pepper

👨‍🍳 Instructions:

• Sauté onion and garlic. Add tomatoes, lentils, thyme, and water. Simmer until soft.

• Stir, season, and serve warm.

⏱️ Total time: 25 minutes
💡 Tip: Great for leftovers — it tastes even better the next day.

Reply “DONE” if you cooked 3+ meals this week — or tell us: what’s your no-go ingredient when cooking dairy-free?

All recipes are designed for one person — feel free to multiply quantities for family portions or leftovers.

Disclaimer:

This content is for informational purposes only and does not constitute dietary or medical advice. Please consult your doctor or dietitian for any specific health concerns.

Our meal plans are created using a mix of AI-assisted content and human editing to provide faster inspiration and real-world practicality, constantly reviewed with common sense and a taste for clarity.