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Free THM-Friendly Meal Plan with Dairy-Free Options

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31 Day Meal Plan for THM! Totally free; shopping lists included - dairy optional!

Here's a full printable THM-friendly menu for you! This is a completely free THM Meal Plan – I hope this saves a lot of time for you this month. 🙂 I've cut back on dairy and noticed some great results, so this menu has very little dairy and can be made dairy-free pretty easily. 

 P.S. – Please read the notes below before you start the meal plan!
P.P.S. If you haven't yet, please check out my Resources Page for info on how and where to get the supplies you need!  



  • Recipes that are bold and underlined are clickable recipe links. 
  • If there's no clickable recipe link, that means it's super simple and you can make it to your liking. If, for example, you don't know how long to cook chicken thighs, you can just season them to your liking and cook them the way you normally do, or search for instructions online. 
  • As always, please note that my menu planning system includes repeating breakfasts, lunches, and snacks throughout the month for simplicity. That means there are 7 breakfasts, 7 lunches, and a handful of snacks included on this menu. My kids and I enjoy the routine of knowing that on Monday we will be eating a certain thing for breakfast and a certain thing for lunch – it definitely saves time in the kitchen!
  • Some of the dinners filled us up, but it just might be us – feel free to add a side salad or round out your meals as desired.
  • Remember that THM is SO ADAPTABLE! There are more E meals this month because I needed to save money and my body has been responding well to E meals! Your body may be different and you may prefer to switch things up during the week. Don’t be afraid to mix up your fuel types and keep your body guessing!
  • This menu and the shopping lists that go with it feed my family of 6. If you have bigger kids, or big eaters, you may want to add more protein, rice, and veggies to your shopping list. It doesn’t hurt the recipes to add an extra chicken breast or 1/2 lb of ground beef to make a meal stretch, and you can always add extra rice or veggies or salads as side dishes for the kids. When money’s tight, I’ll grab a bag of potatoes and give the kids a baked potato lunch when I’m eating a salad, or serve them as dinner sides that I avoid.
  • If you have a smaller family you may want to make the meals as directed but freeze half (if it’s freezable). Another option is to just eat the leftovers for lunch.

    Here's a version of the meal plan that you can copy and paste, but it's much easier to grab it from the download box below this post! The download comes with free shopping lists and bonus breakfast and lunch ideas, too!

    Week 1 (5 Homemade Dinners this Week)
    Serves 6-8 Baked Crispy Chicken Thighs w/ Sauteed Green Beans & Side Salad (S)
    Baked Spaghetti Squash with Meat Sauce (S)
    Taco Stack-Ups (S)
    Slow Cooker Chili (E)
    Sweet Potato, Quinoa, and Black Bean Soup (E)

    Week 2 (7 Homemade Dinners this Week)
    Serves 6-8
    Baked Ham w/ Baked Brussels Sprouts (can sub chicken if you don’t eat pork) & Side Salad (S)
    Paprika Chicken (S) (to make this dairy-free, I omit the sour cream/Greek yogurt or sub coconut milk or coconut yogurt)
    One Pot Lemon-Herb Chicken and Rice (E) (I use the brown rice option and add extra chicken, not extra rice, to serve 8. If you add extra rice it will mess with the cooking time and liquid needed)*
    Italian “Eggs in Purgatory” (S) (I make this in two medium-sized pans and add an extra egg to each pan)
    Chicken Tacos (S) (the skillet option is my favorite)
    Chicken Asparagus Skillet (S)
    Chicken Avocado Lime Soup (S) (skip the chips for this one)

    Note: There is a lot of chicken this week, because I bought it in bulk at Costco – every recipe tastes really good, though, and they all taste very different, so you shouldn’t get bored!

    Week 3 (7 Homemade Dinners this Week)
    Serves 6-8
    Whole Roasted Chicken w/ Normandy Vegetables & Side Salad (S) (Normandy blend is cauliflower, broccoli, and carrots, but you can sub any non-starchy veggies)
    Slow-Cooker Salsa Verde Chicken (E) – Put 3-5 thawed chicken breasts in a crockpot with a jar of salsa verde. Cook on low for 6-8 hours, or on high for 4 hours. When chicken is cooked through, shred and stir to coat with salsa. Serve with brown rice.
    Grilled Greek Lemon Chicken w/ Greek Salad (S)
    Italian Chicken w/ fresh green beans (S) (I used a pinch of stevia instead of sugar, subbed Baking Blend for flour, and omit the cheese, also, if DF – it still tastes great! Skip the noodles or use a THM-approved option instead)
    Mexican Zucchini and Beef (S)
    Fish Tacos w/ Wonder Wraps instead of tortillas (S)
    Chicken Tortilla Soup (S, E, or FP – please check the recipe to see if there are toppings you’d like to add)

    Week 4 (7 Homemade Dinners this Week) Serves 6-8
    Pot Roast w/ Steamed Broccoli & Side Salad (S) (choose your family’s favorite on-plan recipe, look online, or use the THM book for a pot roast recipe, just make sure you have the needed seasoning)
    Slow-Cooker Sticky Chicken w/ frozen veggies (S)
    Garlic Chicken w/ Quinoa (E)* (use the E option when cooking the chicken)
    Turkey Bacon Meatballs with Marinara (S) – I doubled this recipe, so the ingredients list includes enough to make 2
    Crockpot Carnitas (S) (I skip the tortillas and use about 1/4 cup Bai5 Costa Rica Clementine juice instead of the orange)
    Rotisserie Chicken from the grocery store w/ bagged salad (S)
    Turkey Pot Pie Soup (S)* (I skip the potato to make this THM-friendly, and since I’m dairy-free I also sub coconut oil for butter and coconut cream for heavy cream)

    Week 5 (5 Homemade Dinners this Week) Serves 6-8
    One Pan Roasted Lemon Pepper Salmon w/ Garlic Parmesan Asparagus (S) – I doubled this recipe and cooked it on two baking sheets
    Crockpot CopyCat Cafe Rio Chicken w/ Salad (S)
    Low-Carb Shake n’ Bake Chicken w/ Side Salad (S)
    Italian Drip Beef w/ THM Swiss Bread p. 196 THM Cookbook (S) (sub coconut oil for butter if DF, sub beef broth for cooking Sherry, and I used amino instead of soy sauce)
    5 Mexican Rice Bowl (E) – layer cooked rice, beans, and leftover chicken from Monday with salsa

This Free THM Meal Plan is one of many – if you need more ideas you can find more here: THM Meal Plans from TheWellPlannedKitchen


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