Dairy & Soy Free Weekly Meal Plan



Dairy & Soy Free Weekly Meal Plan

To kick off the new year I thought I’d begin to share my weekly menus (as long as I can keep up). In the weeks to come I hope to share images — and post the following week after I cook all the dishes. Whenever I tell people I’m eating dairy & soy free (Because Piper has sensitivities) they always ask ‘what do you eat?!’. It’s actually a lot easier than you may think – It just involves a ton of cooking, soy is hidden in just about anything processed or store bought and I’ve been getting better and better at finding tasty yet easy recipes for week nights.  I’ve found that modifying existing recipes vs. seeking out “dairy & soy free” options yields in better results — so below is my meal plan for the week!! I swear by coconut milk & Earth Balance to substitute cream/milk/butter. I hope this helps you plan your meals for the week! 

MONDAYChicken Tikki Masala served with brown rice –made in the crock pot for a busy first day back at work.  

TUESDAY – Leftovers (my favorite kind of meal)! 

WEDNESDAY– Burrito bowls made with pork carnitas— also made in the slow cooker. I’ll add cilantro lime rice (brown rice, cilantro, splash of olive oil, lime juice), avocado, black beans, salsa and corn. For a dressing I’ll do a variation of Gwynth Paltrow’s Mexican Green Goddess Dressing (below) and I’ll probably sneak in some spinach.  

2/3 cup dairy & soy free mayo
¼ cup cilantro
2 scallions, roughly chopped
¼ cup lime juice (2-3 limes)
½ cup extra virgin olive oil
½ teaspoon coarse sea salt
1 tablespoon honey or agave nectar

THURSDAY– BBQ Pork Salad. Leftover shredded pork on top of kale/spinach blend. Chopped tomatoes, corn, crushed tortilla chips, sliced avocados. I’ll toss the salad in the Mexican Green Goddess Dressing & drizzle BBQ sauce on the top. 

FRIDAY – Semi-homemade pizza & arugula salad. I use Trader Joe’s new flatbread crusts (dairy & soy free!) and their vegan “mozarella style” cheese shreds. This week I’m making caramelized mushrooms & onions with salami and also using “cashew ricotta“.  

For lunches this week I’m having kale salads with crispy chickpeas, tomatoes, hard boiled egg and shredded chicken. I’ll make an easy olive oil, s+p, maple syrup, vinegar dressing and store it in a mason jar in the fridge. 

recipe file



Dairy & Soy Free Weekly Meal Plan



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