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Eat Dairy Free 'Keep it Simple' Menu Plan with Printable Shopping List

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www.godairyfree.org

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Servings: 4

Author : Alisa Fleming

Eat Dairy Free 'Keep it Simple' Menu Plan with Printable Shopping List

Ingredients

Remove All · Remove Spices · Remove Staples

1 medium to large apple2 pounds asparagus2 medium avocados2 large + 1 small bell pepper (yellow or orange)1 pound broccoli crowns or florets8 medium + 8 small bananas1 head green cabbage2½ pounds carrots (3 pounds for nut-free option)4 ears of corn1 (12- to 16-ounce) bag frozen corn kernels (can add 2 ears of corn, cook, and cut the kernels)3 heads of garlic (can sub jarred crushed garlic)4 green onions or chives1 bunch of kale3 lemons3 to 4 heads lettuce (your choice of type or 2 large precut tubs of greens)1 lime1 pound mushrooms6 yellow onions (7 for nut-free option)1 small bunch parsley (optional)2 pounds baby potatoes4 large Russet potatoes8 ounces snow peas or snap peas5 to 6 ounces baby spinach leaves (10 to 12 ounces for nut-free option)4 pounds strawberries (can sub half with other fresh seasonal fruit)1 (12- to 16-ounce) package uncooked bacon4 pounds boneless skinless chicken breasts1 (12-ounce) package dairy-free kielbasa8 ounces hot or mild Italian sausage (for nut-free option)2 pounds wild salmon or trout fillets2 pounds jumbo shrimp (about 24-count per pound)1 pound dairy-free deli turkey or sliced cooked turkey3¼ pounds ground turkey or pork (90 to 93% lean)2 half gallons unsweetened plain milk beverage (can use 1-Minute Milk Alternative Recipe in Eat Dairy Free instead)6 eggs (increase to 8 eggs for gluten free; no eggs needed for egg-free versions)Black pepperCayenne pepperChipotle chili powderCinnamonCrushed red pepperFennel seedsGround cuminGarlic powderGround gingerItalian seasoning or basil, thyme, oregano, and parsley (for nut-free option)Old Bay seasoningOnion powderPaprikaSaltSmoked paprika½ cup barley or quinoa (for nut-free option)2 tablespoons non-GMO cornstarch or arrowroot starch2 pounds rolled oats (certified gluten-free, if needed)2 pounds rice, white or brown1 pound whole spelt flour (for gluten-free, sub 2 cups cornmeal)1 pound white-whole wheat flour, whole wheat flour, or all-purpose flour (for gluten-free, sub ¾ cup garbanzo bean flour and another ½ pound oats, ⅔ cup almonds, and 2 tablespoons flaxseeds (or gluten-free flour blend for nut-free))1 (16-ounce) package uncooked pasta (gluten-free, if needed; can sub rice or gnocchi)Baking powderBaking soda1 (12 to 16-ounce) bottle blackstrap molasses1 pound brown sugar or coconut sugar1 (16-ounce) jar honey (can substitute agave nectar)1 (16-ounce) bottle maple syrupPure stevia powder (optional)Vanilla extract1 cup sliced raw almonds (omit for nut-free option)3 tablespoons flax seeds2 (16-ounce) jars peanut, nut, or seed butter2 tablespoons toasted sesame seeds1 (16 ounce) bottle apple cider vinegar1 (16-ounce) bottle balsamic vinegar1 (12-ounce) bottle rice vinegar1 (8-ounce) bottle sesame seed oil1 (16-ounce) bottle olive oil1 (16-ounce) bottle neutral oil (like grapeseed, rice bran, vegetable, or non-GMO canola)1 (16-ounce) jar coconut oil (or more neutral oil)1 (4-pack) of single-serve unsweetened applesauce1 can chipotle chiles in adobo sauce2 (14-ounce) cans full-fat coconut milk1 quart chicken or vegetable broth (3 quarts for nut-free option)2 (14-ounce) cans crushed tomatoesHot sauce (optional, for serving)1 (8-ounce) bottle ketchupLiquid smoke2 (6-ounce) cans black olives1 (16-ounce) jar mayonnaise, regular or vegan1 (20-ounce) can pineapple slices1 (8-ounce) bottle non-GMO soy sauce, wheat-free tamari (for gluten-free), or coconut aminos (for soy-free)6 (5-ounce) cans flaked wild tuna or salmon (can sub cooked chicken or turkey)1 (6-ounce) bottle Worcestershire sauce (can sub Dijon or spicy brown mustard)1 dairy-free bread loaf (not needed if using the recipe in Eat Dairy Free)15 slider buns or 5 hamburger buns (gluten-free optional; not needed for grain-free or with my wheat bun recipe or gluten-free bun recipe)

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Instructions

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Step 1

The items are listed based on the container sizes you can often purchase them in. You won't use all of the pantry ingredients up!

Step 2

Copy or print this list (using the button above) and cross off any ingredients you already have on hand.

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