dairy free diet plan

Your 14 Day Healthy Dairy Free Diet Plan

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Dairy products – such as butter, cheese, dried milk, etc have been used by humans since the beginning of time because they are fresh, storable and nutritious. However, some people may experience severe digestive issues and IBS symptoms due to a large amount of lactose from milk – the main ingredient to make dairy products. That’s the reason why Kerri Ann Jennings is here – introducing you to the easiest 14-day sample menu for a dairy free diet plan.

What is a dairy-free diet?

To clarify, a dairy-free diet excludes all or most dairy products, such as milk, butter, yogurt, cheese, cream, and ice cream.

In contrast to a vegan or plant-based diet, a dairy-free diet still includes animal products such as meat, fish, and eggs.

If you follow a strict dairy-free diet or have a dairy allergy or lactose intolerance, you may need to avoid all products containing milk, even in trace amounts.

Some products that do not contain milk as an intentional ingredient may have been manufactured in a dairy-handling facility, posing a minor risk of cross-contamination.

Is a dairy-free diet healthy?

benefits of dairy free diet plan
Spotlight on … dairy-free!

Protein, calcium, and vitamin D, which are found in dairy foods, can also be found in a variety of other foods. If you’re used to a dairy-heavy diet, you’ll need to make sure you’re filling in the gaps with the right list of dairy free foods to avoid nutritional deficiencies.

While many people experience positive results after removing dairy from their diet, this does not imply that dairy products are inherently unhealthy. Each person is affected differently by dairy. Those who can tolerate dairy do not need to avoid it; when consumed in moderation, minimally processed dairy products are very nutritious.

Ultimately, except for intolerances and allergies, deciding whether to eat or avoid dairy is a personal choice.

Benefits of dairy free diet plan

Dairy-free diets can protect both health and environment, here are 5 key benefits that will make you switch to a dairy-free diet.

  • Decreased inflammation: At the same time, it will also help to decrease the risk of chronic disease.
  • Gastrointestinal relief: Eliminating lactose from your diet will help to eliminate gas, bloating, diarrhoea and nausea.
  • Clearer and calmer skin: After cutting out dairy, you may find that your symptoms such as acne or another inflammatory skin condition slowly decrease.
  • Lower risk of some cancers: Such as prostate and ovarian cancer. On the other hands, eating dairy is believed to have protective effects against colorectal and breast cancer.
  • Reduced environmental impact: Because dairy cows and their manure produce greenhouse gas emissions, which contribute to climate change.

Dairy-free diet risks

The effect of no dairy diet will not be large on the body if you know how to plan and execute it well. However, you will also be at risk of nutritional deficiencies if you do not tolerate alternative food sources of nutrients found in milk. 4 main groups of nutrients that you should consume enough in this diet include

Protein

Dairy-free protein sources

  • Eggs
  • Fish
  • Meat

Vegan dairy-free protein sources

  • Soy
  • Beans & legumes
  • Nuts & seeds

Calcium

While dairy is an excellent source of calcium, it’s not the only source of calcium.

In the UK, healthy adults should consume 700 mg calcium everyday.

You can get calcium without consuming dairy (vegans can eat)

  • Chia seeds
  • Soy milk
  • Almonds
  • Dried figs
  • Tofu
  • Edamame
  • White beans
  • Sunflower seeds
  • Broccoli rabe
  • Sesame seeds
  • Mustard and collard greens
  • Broccoli
  • Sweet potatoes
  • Kale
  • Okra
  • Arugula
  • Oranges and orange juice
  • Butternut squash

Iodine

Some healthy foods that are rich in Iodine:

  • Eggs
  • Seafood
  • Seaweed
  • Potatoes
  • Strawberries

Vitamin B12

Vitamin B12 is mainly found in animal-derived foods. But if you don’t eat animal products, some vegan sources of B12 include marmite, spirulina, nutritional yeast, fortified dairy-free milk and yoghurt. Or you can purchase for some good-quality B12 supplements.

See more: Gluten free diet plan for beginners

What can you eat on a dairy-free diet?

Don’t be alarmed if you are newly dairy-free. While traditional milk and cow’s milk cheese, yogurts, and ice creams are off-limits for the dairy-free diet, there are alternative products that could replace them. Here are the lists of what you should eat and what you should avoid in Kerri Ann Jennings’ dairy-free diet plan.

Dairy free foods to eat

food to eat dairy free diet plan
Good for you!
  • Fruits and vegetables
  • Meat & poultry
  • Fish & seafood
  • Eggs
  • Nuts & seeds
  • Soy products such as tofu and tempeh
  • Legumes
  • Beans
  • Whole grains such as quinoa and couscous
  • Healthy fats such as olive and coconut oil
  • Herbs & spices
  • Dairy-free alternatives such as nut milk, cream, cheese and yogurt
  • Dairy-free protein powder

Food to avoid

Dairy-free diets entail omitting:

  • Milk
  • Condensed milk
  • Cheese
  • Mozzarella
  • Butter
  • Margarine
  • Buttermilk
  • Yogurt
  • Ice cream
  • Buttermilk
  • Sour cream
  • Whipped cream
  • Custard
  • White chocolate
  • Milk chocolate
  • Creamers
  • Whey-based products

Though we are all familiar with the big dairy players – cheese, milk, yogurt, and so on – dairy, or lactose, could be hiding in the most unexpected of foods. So how do you know what you’re looking for?

food not to eat dairy free diet plan
A lot of products contain dairy on the market

Other lactose-containing ingredients to avoid are:

  • Whey.
  • Caseinates.
  • Nougat.
  • Cheese.
  • Casein.
  • Dry milk solids.
  • Curds.
  • Non-fat dry milk.
  • Dry milk powder.

See more: Sugar free macarons recipes

14-day menu for dairy free diet plan easy to follow

After determining which foods are suitable and which are not for a dairy-free diet, we will proceed to the main point of this article – a 14-day dairy free diet ideas. Kerri Ann Jennings is delighted to present you with two distinct sample menus for the entire two weeks. Each table contains detailed information about the four meals you should eat each day, as well as the ingredients you should use to prepare them. I hope you have a successful diet for the next two weeks.

dairy free diet plan pdf
Vegetables – besides meats – are always the key to every diet!

Week 1

BreakfastLunchSnacksDinner
Monday– 1 serving power smoothie made with berries, nuts
– 2 cups of plant milk soy, almond or coconut milk
– 1 serving grilled chicken
– 1 cup of baked potatoes with a side of guacamole and salsa
– 1 cup of organic corn chips
– 1 serving dairy-free smoothie
– 1 serving dairy-free creamy broccoli soup
– Whole wheat bread
Tuesday– 1 serving granola cereal made from oats and nuts
– 2 cups plant-based yogurt
– 1 serving grilled tofu with brown rice, broccoli
– ⅓ cup of sesame seeds
– A piece of dark chocolate
– Some apple slices dipped in almond butter
– 1 serving grilled chicken
– 1 cup of brown rice
– 1 cup of steamed broccoli
Wednesday– 4 slices of avocado
– 2 slices of ham
– Scrambled egg
– 2 slices of toasted bread
– 1 serving creamy carrot soup
– Whole wheat bread
A handful of nuts and fresh fruit1 serving beef stir fry with cauliflower rice
Thursday– 1 serving of oatmeal made from rolled oats and almond milk.
Top it off with peanut butter and frozen berries
1 serving tuna salad wrap made with whole wheat tortillasChocolate peanut butter hummus
– Mango smoothie
– 1 serving spinach, grilled chicken breast
– A side of brown rice
Friday1 serving scrambled eggs with whole wheat toast– 1 serving whole wheat pasta with Italian seasoning
– 1 cup of mushrooms topped with olive oil
Crunchy celery and carrot sticks with hummus– 1 serving broccoli cheese soup
– Whole wheat bread
Saturday– 1 serving oatmeal with fresh strawberries
– ½ cup of peaches mixed in
1 serving bean salad (canned beans, chopped vegetables and vinaigrette dressing)Smoothie made with berries and plant-based yogurt1 serving of fresh fish cooked in garlic butter over whole wheat couscous
Sunday1 serving turkey bacon and egg sandwich on whole wheat bread1 serving stir-fried vegetables with brown riceAn orange1 serving spaghetti with turkey meatballs (replace cheese with nutritional yeast)

What are your thoughts on this first-week menu? Are you already pumped? Let’s move on to the second week and put these recipes to the test.

Week 2

BreakfastLunchSnacksDinner
Monday– 1 serving avocado-topped egg toast – 2 slices whole-grain or rye toast
– 2 eggs
– ¼ small avocado, mashed, salt and pepper to taste and top toast with avocado and egg – 1 serving of soy or nut beverage
– 2 cups quinoa black bean   – 1 serving mango salad– 1 chocolate chip protein bar– 2 cups Indonesian tofu stew with spring vegetables   – 1 cup cooked quinoa, spinach or kale salad
– 1 tbsp light salad dressing
Tuesday– ⅓ cup of steel-cut rolled oats with 1 tbsp peanut butter, added to cooked oats
– 1 cup soy or nut beverage
10-12 almonds
– 1 kale, beet and chickpea power bowl (omit Parmesan cheese in dressing)– 1 serving puffed brown rice mixed with some dairy-free chocolate chips and chopped nuts for a kind of “trail mix”Pork and okra creole
– 1 cup cooked brown rice
– Spinach or kale salad
– 1 tbsp light salad dressing
Wednesday– Two-egg omelet with vegetables
– 2 slices whole-grain toast
– 2 tsp soft margarine
1 cup soy or almond beverage
– 2 servings recipe of spinach mushroom quiche with spinach or kale salad   – 1 tbsp light salad dressing– 1 serving dairy-free yogurt– 1 serving buddha bowl  
– 1 serving apple tart or 1 medium-size fruit
– 10-12 almonds
Thursday– 4 Blueberry pancakes
– 1/2 tbsp sugar-free or no-sugar-added pancake syrup
– 1 cup soy or nut beverage
– Egg-salad sandwich (2 slices whole-grain bread, 2 eggs, 1 tbsp mayonnaise, salt and pepper to taste)
– 1 medium-size fruit
– 10-12 almonds
– Blueberries– 1 serving white fish with roasted garlic and lentil mash
– ⅔ cup cooked brown rice – 2 cups of steamed or roasted broccoli
Friday– Steel-cut rolled oats (⅓ cup) with 1 tbsp (15 mL) peanut butter, added to cooked oats
– 1 cup soy or nut beverage – 10-12 almonds
2 servings wheat berry and apple salad– 1 serving banana chips– 1½ cups cooked spaghetti (or other pasta) with 1 cup of your favorite tomato or meat sauce, spinach or kale salad
– 1 tbsp light salad dressing
Saturday– 1 serving avocado-topped egg toast with 2 slices whole-grain or rye toast (2 eggs, poached or cooked up to you; ¼ small avocado, mashed, salt and pepper to taste and top toast with avocado and egg)
– 1 serving of soy or nut beverage
– Salmon salad sandwich (2 slices whole-grain bread, 3 oz./85 g canned salmon, 1 tbsp/15 mL mayonnaise, salt and pepper to taste)  
– 1 medium-size fruit
– 10-12 almonds
– 1 dark chocolate bar (dairy-free/vegan – not milk chocolate)– 1/2 serving spinach and mushroom barley pilaf,
4 oz. baked chicken or 4 oz. firm tofu sliced and cooked in 2 tsp canola oil – add to pilaf
Sunday– ⅓ cup of dry steel-cut rolled oats and 1 tbsp peanut butter, added to cooked oats
– 1 cup soy or nut beverage
– 10-12 almonds
– 1 serving of vegetable frittata  
– 2 slices whole-grain toast – 2 tsp soft margarine
– 1 medium-size fruit
– 10-12 almonds
– 1 serving jerky sticks (sugar-free)– 1 serving lemon ginger sauce and salmon
– 1 cup cooked brown rice and steamed or roasted broccoli

Tips for a dairy-free diet plan

We understand how difficult it will be for those who begin their diet by avoiding all dairy products and replace them with plant-based alternatives. Here is a list of some brilliant expert tips compiled by Kerri Ann Jennings to help you stick to this strict diet.

  • Instead of cow’s milk, choose nut, oat, or coconut milk.
  • Instead of dairy yogurt, choose unsweetened plant-based yogurt.
  • Look for meat substitutes that are made with beans or soy protein rather than dairy.
  • Instead of creamy condiments that may contain dairy ingredients, try mustard or balsamic vinegar on sandwiches.
  • When dining out, keep an eye out for hidden dairy ingredients such as butter or cheese in prepared foods such as fries or salads.
  • Remember to read the ingredient lists! Many manufacturers include milk proteins (whey), whey protein concentrate, casein (from milk), natural flavors (or flavorings that may contain milk products), or lactose (another type of sugar derived from milk) in their products. Don’t buy anything if any of these ingredients are listed on the box/packaging/label of the food you’re about to eat! (2)
  • Keep in mind that dairy is used in the production of many products (sometimes without clearly stating it on the label). Cheese is frequently found in prepackaged foods such as noodles, crackers, and so on.
  • Make sure you get enough calcium by eating soybeans, almonds, dark leafy green vegetables, sesame seeds, and calcium-fortified juices, among other things (1)
  • Be mindful of foods labeled as ‘non-dairy’ or ‘vegan.’ These products are not always free from milk proteins. In some cases, these items may actually contain traces of dairy because processing equipment is shared between milk and non-milk based products. If you have an allergy, that can be enough to cause a reaction. It’s even more important to read ingredient lists when you purchase these types of foods so that you can avoid hidden dairy ingredients. (2)

See: The Low Histamine Diet Plan: What Is It And Does It Work?

Dairy free Grocery List

Here are food brands you should buy for your dairy free diet plan:

  • Superfoods – Include raw items, like good cashews and chia seeds, and pure splurges, like coconut sugar and cacao butter, Navitas Naturals is a good brand that should gave a try.
  • Spices and Extracts – You should choose Simply Organic and Frontier Coop because its quality, freshness and competitive prices with some herbs and spices available in bulk quantities.
  • Dairy-Free Milk Beverage – Silk Unsweetened Almond Milk Beverage and Cashew Milk Beverage or Coconut Milk Beverage for nut allergies.
  • General Pantry – Include flours, starches, grains, and nutritional yeast, Bob’s Red Mill is the best choice.
  • Buttery Spread – MELT Organic is vegan, gluten-free, soy-free, and very popular.
  • Coconut Milk – So Delicious Culinary Coconut Milk is in little aseptic packages, but is equivalent to very high quality canned coconut milk.
  • Oils – You should try Ellyndale Oils, so far, they’re fabulous!
  • Maple Syrup – NOW Foods isn’t overly sugary, but is perfectly smooth, rich, versatile and well price!
  • Condiments – You will be a huge fan of Organicville for ketchup, mustard, miso.
  • Cereal – Erewhon brand offer a gluten-free, vegan crispy brown rice cereal.
  • Protein Powder – You should reach for Growing Naturals Pea Protein or Sprout Living Protein Powders.
  • Canned Fish – Wild Planet for sardines and anchovies, and Pure Alaska Salmon for salmon, naturally.

Related: 1200 Calorie Gluten Free Meal Plan for 14 Days

Ending

Kerri Ann Jennings hopes that by sharing information on dairy-free eating methods as well as a dairy free diet plan, you will be off to a great start in following a dairy-free diet. If you found this article helpful, please share it with your friends and family. Thank you for reading!

Don’t forget to find out more Diet plans and Recipes on Kerriannjennings.com

References

(1) Calcium Intake and Health (nih.gov)

(2) Milk Allergy Diet (hopkinsmedicine.org)

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