Dairy-Free Family Meal Prep: Zesty Meatballs, Chicken Salad, Rice & More

Meal prepping just got a whole lot easier—and better for you! This week’s menu is packed with delicious, dairy-free and lactose-free recipes the whole family will love. From zesty parmesan meatballs to a fresh chicken bacon ranch salad in a jar, these meals are full of flavor and nutrients that will keep everyone satisfied all week long. Plus, you won’t have to worry about dairy or lactose, making them perfect for sensitive stomachs and those with dietary restrictions. Here’s what’s on the menu this week:

Zesty Parmesan Meatballs – These meatballs are loaded with bold, tangy flavor without the dairy. Instead of traditional parmesan cheese, we vegan parm so you get that savory bite with all the goodness, but without any dairy. These meatballs are packed with protein and make for a great, quick meal or snack!

Bacon Chicken Ranch Salad in a Jar – A delicious, make-ahead salad that’s as satisfying as it is healthy. The bacon and chicken provide a hearty, protein-packed base, while the dairy-free ranch dressing brings all the flavor without any of the creaminess that typically comes from dairy. Perfect for a quick lunch or dinner that you can grab and go!

Double Chocolate Zucchini Muffins – Who says you can’t enjoy a treat while eating healthy? These muffins are a chocolate lover’s dream, made with zucchini for an extra boost of fiber and moisture—plus, they’re dairy-free and perfect for an afternoon snack or breakfast on the go. rich, decadent, and guilt-free!

Tender-Crisp Broccoli with Vegan Cheese – lightly blanched, then sautéed to perfection, this broccoli is topped with melted vegan cheese for a tasty and nutritious side dish. It’s a great way to get in your greens without the dairy!

Meal Prep Rice – Fluffy and easy to make, this pressure-cooked rice is the perfect base for your meals. Add a little vegan buttery spread, coconut aminos, and garlic salt, and you’ve got a side dish that’s flavorful, filling, and completely dairy-free!

For all the recipes and tips, head over to my FitFoodiele App! You can download the app to get all the details, meal prep hacks, and more—so you can keep your family fed, happy, and healthy all week long.