Dairy-Free Quinoa Salad, Grilled Chicken Stir-Fry & Chia Pudding
A balanced dairy-free meal plan totaling 2000 calories, distributed across three meals, with a macronutrient breakdown of 30% protein, 40% carbohydrates, and 30% fat.
4/21/2025•12 views
Quinoa and Black Bean Salad
Nutrition Information
Calories
700
Protein
24g
Carbs
84g
Fat
30g
Ingredients
- 1 cup cooked quinoa (185g)
- 1 can black beans (15 oz, drained and rinsed)
- 1 medium red bell pepper, diced
- 1 medium cucumber, diced
- 1/2 cup cherry tomatoes, halved
- 1/4 cup red onion, finely chopped
- 1/4 cup fresh cilantro, chopped
- 1/4 cup olive oil
- juice of 1 lime
- 1 tsp cumin
- salt and pepper to taste
Instructions
In a large bowl, combine the cooked quinoa, black beans, bell pepper, cucumber, cherry tomatoes, red onion, and cilantro.
In a separate bowl, whisk together the olive oil, lime juice, cumin, salt, and pepper.
Pour the dressing over the quinoa salad and toss gently to combine.
Serve chilled or at room temperature.
Grilled Chicken Stir-Fry
Nutrition Information
Calories
800
Protein
56g
Carbs
70g
Fat
30g
Ingredients
- 6 oz chicken breast, sliced
- 2 cups mixed vegetables (broccoli, bell peppers, carrots)
- 2 tbsp olive oil
- 2 tbsp gluten-free soy sauce
- 1 garlic clove, minced
- 1/2 tsp ginger, grated
- 1 tbsp sesame oil
- 2 cups cooked brown rice
Instructions
In a large skillet, heat olive oil over medium-high heat.
Add sliced chicken and cook until browned, about 5-7 minutes.
Add garlic and ginger, stirring for another 30 seconds.
Add mixed vegetables and cook until tender, about 5-7 minutes.
Pour in the gluten-free soy sauce and sesame oil, mixing everything well.
Serve hot over cooked brown rice.
Chia Seed Pudding with Fruit
Nutrition Information
Calories
500
Protein
16g
Carbs
60g
Fat
20g
Ingredients
- 1/2 cup chia seeds
- 2 cups almond milk (unsweetened)
- 2 tbsp maple syrup
- 1 tsp vanilla extract
- 1 cup mixed berries (strawberries, blueberries, raspberries)
- 2 tbsp sliced almonds
Instructions
In a bowl, whisk together chia seeds, almond milk, maple syrup, and vanilla extract.
Cover and refrigerate for at least 4 hours or overnight until it thickens.
Serve in bowls topped with mixed berries and sliced almonds.
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