Dairy Free Meal Prep: Easy, Budget-Friendly Meals to Cook, Prep, Grab, and Go

CONTENTS

Introduction

PART ONE: DAIRY-FREE MADE EASY

Chapter One: Why Dairy-Free?

Chapter Two: Why Meal Prep?

PART TWO: DAIRY-FREE PREP AND RECIPES

Chapter Three: Beginners’ Prep, Weeks 1 and 2

Week 1 Recipes

Baked Bacon, Egg, and Cheese Cups

Tex-Mex Chili-‘n’-Corn Veggie Mac

Chicken and Broccoli Roll-Ups with Cheddar Cheese Dipping Sauce

Week 2 Recipes

Banana Pancake Mu n Tops

Supreme Pizza Pasta Bake

Oven-Fried Black Bean, Corn, and Cheddar Taquitos

Chapter Four: You’re Real y Cookin’ Now, Weeks 3 and 4

Week 3 Recipes

Apple Pie Smoothie

Wonton Burgers with Coleslaw

Spaghetti and Meatballs with Quick Creamed Spinach

Quinoa Salad with Butternut Squash and Spiced Apple Cider Dressing

Week 4 Recipes

Banana, Maple, and Almond Butter Chia Pudding

Chicken Korma with Herbed Rice

Individual Cheeseburger Meatloaf with Quick-Pickled Veggies

Mediterranean Grilled Green Goddess Chicken Salad

Chapter Five: Preppin’ Pro, Weeks 5 and 6

Week 5 Recipes

Apple-Cinnamon Oatmeal Breakfast Cookies

Zucchini Zoodles with Creamy Pesto Sauce

Scallion-Ginger Noodles with Pork

Quick Pulled Pork Barbecue Sandwich with Tangy Cucumber Salad

Honey-Roasted Peanut and Pretzel Caramel Corn Crunch

Week 6 Recipes

Overnight Oats Breakfast Bowl with Roasted Fruit

Smoky Loaded Sweet Potato Soup

Pasta with Rosemary, Bean, and Bacon Ragout

Sweet-‘n’-Sour Skillet Steak with Green Beans and Asian Potato Salad

Garlic Bread Popcorn

PART THREE: STAPLES AND BONUS RECIPES

Chapter Six: Staples and Sauces

Cashew Milk

Oat Milk

Dairy-Free Butter

Goat Cheese

Grated Parmesan Cheese

Ricotta

Dairy-Free Cream Cheese

Dairy-Free Sour Cream

White Cream Sauce

Cheese Sauce

Green Goddess Dressing

Chapter Seven: Breakfasts

Black Forest Energy Smoothie

Pumpkin Spice Breakfast Smoothie

Super Greens Smoothie Bowl

Strawberry-Banana Double Protein Smoothie Parfait Cups

Chocolate Chunk Protein Mu ns

Lemon–Poppy Seed Buttermilk Wa es

Baked Eggs with Sweet Potatoes, Kale, and Parm

Chicken Carnitas Tacos with Scrambled Eggs and Chipotle Cranberry Sauce

Breakfast Pizza Frittata

Hash Brown Wa es with Breakfast Sausage and Fried Eggs

Chapter Eight: Lunches and Dinners

Crispy Baked Fish Sticks

Mexican Chicken and Veggie Brochettes with Salsa Dip

Chinese Orange Chicken with Broccoli Basmati

Pressed Caesar Tuna Melts

Tahini Tuna Salad Stacks

Polenta with Texas Turkey Ragù

Sloppy Joe–Smothered Sweet Potato Fries

Mushroom Veggie Burgers

Quinoa Tabbouleh with Hummus

Spicy Sichuan Beef with Mixed Vegetables

Chicken Pasta with Creamy Vodka Sauce

Veggie Spaghetti Lo Mein

Turmeric-Pistachio Pilaf with Spicy Italian Sausage

Chapter Nine: Sides and Snacks

Veggie Fried Cauliflower Rice

French Onion Dip–Stu ed Mushrooms

Eggplant Parm Fries

Bu alo Sweet Potato Wedges

Sticky Sesame Chicken Wings

Spicy Thai Veggie Rice

Loaded Deviled Eggs with Bacon and Chives

Spinach-Tahini Dip with Toasted Pita

Nutty Pretzel Snack Bars

Coconut-Pecan Sweet and Salty Bars

Spice-Roasted Rosemary Mixed Nuts

Pomegranate-Lime Chia Cooler

Measurement Conversions

References

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