High Protein Dairy Free Meals

We often get requests for high-protein dairy-free meals, so we put together a meal plan to help you out!

These dishes can be mixed and matched and the recipes are for around eight servings.

Enjoy these high protein dairy free meals for lunch or dinner throughout the week!

Examples of how to make meals of these dishes:

1. Chicken meatballs, roasted potatoes and garlicky snap peas.
2. Breaded tilapia, roasted potatoes and grilled mini peppers.
3. Spinach tuna salad and roasted potatoes.

Grocery List for the high protein dairy free meals:

These are the amounts from the recipes but adjust if you’re doubling or halving the recipe. If you already have anything on this list you can cross it off.

Non-Perishables:

• 1 container of seasoned breadcrumbs
• 1 bottle of Worcestershire sauce
• 1 bottle of apple cider vinegar
• 4 cans of tuna
• 2 cans of baby corn
• 1 bag of dried cranberries
• 1 bottle of marinara sauce
• 1 bottle of smoked paprika

Perishables:

• 2 pounds of dark ground chicken
• 2 pounds of tilapia
• 1 container of half-sour pickles (or any pickles of your choice)

Fruits & Veggies:

• 2 packs of sugar snap peas (around 1 pound)
• 1 bunch of garlic
• 2 bags of mini peppers
• 8 gold potatoes
• 1 pint of cherry tomatoes
• 1 bunch fresh parsley
  

Things you most probably have at home:

• Salt
• Pepper
• Eggs
• Olive oil
• Mayonnaise
• Honey
• Soy sauce

Recipes:

These 6 popular recipes are delicious and go very well together. If you’re feeling adventurous you can also swap out any of the following with a similar dish that fits your fancy from our comprehensive recipe index!

chicken meatballs:

Ingredients:

• 2 pounds ground dark chicken
• 3/4 cup seasoned breadcrumbs
• 2 eggs
• 1 teaspoon salt
• 1/4 teaspoon black pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 2 tablespoon Worcestershire sauce
• 3 tablespoons olive oil

Instructions:

1. Add all of the ingredients except the marinara sauce to a big bowl and mix well.
2. Heat olive oil in a big pan and add the meatballs.
3. Sear them until they’re golden brown, around 3 minutes per side.
4. Add the marinara sauce to the pot and bring it to a boil.
5. Lower the heat to a simmer and cook for around 25 minutes, or until the meatballs are cooked through.

Breaded tilapia:

Ingredients:

• 8 pieces tilapia
• 3/4 cup seasoned breadcrumbs
• 3 eggs
• Salt & pepper
• Oil for frying

Instructions:

1. Season the tilapia with salt & pepper.
2. Whisk the eggs in a wide bowl.
3. Place the breadcrumbs in another wide bowl.
4. Dip the tilapia into the egg mixture, dredge it in the breadcrumb mixture, and set aside.
5. Heat oil in a frying pan on a medium-high flame.
6. Add the tilapia and fry until golden brown around, 3 minutes per side.
7. Drain on a plate with a paper towel.
   

Spinach tuna salad:

Ingredients:

• 1 pound fresh spinach leaves
• 4 cans tuna
• 2 cans baby corn, chopped
• 6 pickles, cut into cubes
• 1 pint cherry tomatoes, chopped
• 1/3 cup dried cranberries
• 1/3 cup mayonnaise
• 2 tablespoons honey
• 2 garlic cloves, minced
• 2 tablespoons apple cider vinegar
• Smoked paprika
• Salt & Pepper

Instructions:

1. Add the tuna and half of the mayonnaise to a small bowl and mix well.
2. Add the spinach, corn, pickles, tomatoes, and cranberries to another medium-sized bowl and mix well.
3. Mix the rest of the mayonnaise with the honey, garlic, apple cider vinegar, salt & pepper.
4. Pour the dressing over the salad and toss to combine.
5. Top the salad with the tuna and sprinkle a generous amount of smoked paprika over the tuna.

Roasted Potatoes:

Ingredients:

• 8 gold potatoes
• 3 tablespoons olive oil
• 2 teaspoons salt
• 1 tablespoon fresh parsley

Instructions:

1. Preheat the oven to 425 degrees.
2. Peel and cut the potatoes and place them on a lined baking sheet.
3. Drizzle with olive oil and salt and mix until well incorporated.
4. Roast for 20 minutes, turn the potatoes over, and roast for another 15 minutes or until the potatoes are soft.
5. Drizzle with fresh parsley.

Garlicky snap peas:

Ingredients:

• 2 packages snap peas (around 1 pound)
• 2 tablespoons soy sauce
• 2 cloves garlic, crushed
• 3 tablespoons honey
• 3 tablespoons olive oil
• 1 teaspoon salt
• 1/4 teaspoon black pepper

Instructions:

1. Heat olive oil in a nonstick pan and add the snap peas.
2. Cook for around 5 minutes, mixing from time to time.
3. Mix the soy sauce, garlic, and honey in a bowl and pour over the snap peas.
4. Season with salt & pepper.
5. Cover the pan and cook on a low flame for around 25 minutes or until the snap peas have softened.

grilled mini peppers:

Ingredients:

• 2 bags of mini peppers
• 3 tablespoons of olive oil
• Salt & pepper

Instructions:

1. Add olive oil to a grill pan on a medium-high flame.
2. Add the peppers to the pan and season with salt & pepper.
3. Cover the grill pan with a splatter guard or foil and cook until the peppers are lightly charred; around 5 minutes per side.
4. Lower the flame and cook until the peppers have softened a bit, around 10 more minutes per side. (You can also transfer them to the oven at this point to finish cooking. Make sure to place them in a baking dish if your grill pan is not oven safe.)

Notes:

These dishes will stay fresh in the fridge for around four days. Everything except the salad can be frozen.

Do you know someone who’s looking for high-protein dairy-free meals? Send this their way!

Enjoy!