Weekly Meal Plan: Easy Dairy Free Recipes for Summer

Emily Adochio
Jul 30
2 min read

This week we have a delicious lineup made to impress while staying completely dairy-free. With summer veggies in full swing (hello, bell peppers!), hearty proteins, and easy clean-up, this week is all about big flavor with minimal stress. Whether you're in the mood for a fun one-pot pasta, a comforting vegetarian skillet, or a budget-friendly bowl with creamy avocado sauce, there's something here for everyone. And best of all? Every meal passed the sister taste-test with flying colors.

🍤 Coconut Shrimp Curry with Rice (Seafood)

This vibrant curry is the seafood star of the week—loaded with tender shrimp, creamy coconut milk, and a medley of veggies. It’s cozy yet light, and comes together in just over half an hour. Perfect for a weeknight meal when you want flavor without the fuss.⏱️ Total time: 35 minutes

🥕 Tip: Add a squeeze of lime at the end for extra brightness—it really makes the curry pop.

🍜 30-Minute Stir-Fry Noodles (Vegetarian)

Packed with colorful summer veggies and crispy tofu, this vegetarian stir-fry noodle dish is fast, filling, and full of texture. The noodles soak up the sauce beautifully, and it’s the kind of recipe you’ll find yourself craving again and again.

⏱️ Total time: 30 minutes

🌶️ Tip: Baking the tofu still gets it crunchy but its an easier clean up and less work for you!

🍗 One-Pan Harissa Chicken (Chicken)

This hearty sheet pan dinner combines juicy chicken with roasted sweet potatoes, chickpeas, and olives—all tossed in smoky harissa. The oven does most of the work, making this both flavorful and low-effort. Great for meal prep or feeding a hungry crew.

⏱️ Total time: 50 minutes

🔥 Tip: Use pre-chopped sweet potatoes to save even more time—no shame in the shortcut game.

🫘 One-Skillet Butter Beans with Runny Eggs (Vegetarian)

Rich, rustic, and deeply satisfying, this dish turns pantry staples into comfort food gold. The butter beans are simmered until tender, then topped with eggs that cook right in the skillet. Just add crusty bread and you’ve got yourself dinner.

⏱️ Total time: 40 minutes

🍳 Tip: Cover the skillet while the eggs cook to get that perfect jammy yolk.

🥑 Chicken Meatballs with Avocado Sauce (Budget Meal)

This budget-friendly bowl is simple but so satisfying. Roasted chicken meatballs, crispy broccoli, and sweet potatoes are layered over rice and topped with the most addicting creamy avocado citrus sauce. It’s healthy, filling, and full of flavor.

⏱️ Total time: 50 minutes

💸 Tip: Total Cost $11.95/$3.98 per serving

🍝 One-Pot Cajun Chicken Pasta (Fun Meal)

The fun meal of the week and my sister’s favorite—this creamy (but dairy-free!) pasta is spicy, savory, and totally cozy. Made in one pot, it’s quick to make and even quicker to clean up. A true comfort meal that still feels light and fresh.