Two Weeks of Dairy-Free Eating

Two Weeks of Dairy-Free Eating








CARB: ½ c Instant Oatmeal, 1T Smart Balance Vegan Butter or coconut oil, 2T frozen berriesPROTEIN: 3 frozen sausage links (Jones Dairy Farm suggested)

DRINK: coffee with Vanilla “So Delicious” Coconut Milk and ½ t sugar

Granola, nuts, blueberries, and sliced banana Nature’s Own Bread, sliced deli meat, honey, mustard, tomato sandwich, plain potato chips, fruit, oreos Pittsburgh Salad Oreos


CARB: 2 whole-grain waffles (Harris Teeter Naturals Brand or Van’s)PROTEIN: 4 slices pork or turkey bacon Nuts or Sunflower Seeds Coleman’s Own Organic chicken nuggets (or Tyson), corn chips, pita chips, or plain potato chips, fresh fruit Chicken, Rice and Bean Mexican Stew So Delicious Coconut Ice Cream or desserts


CARB: Kashi GoLean Crunch CerealPROTEIN: ½ c soy milk Corn chips, pita chips, carrot sticks, or potato chips and hummus Sliced cooked chicken breast, avocado, two slices of bacon, red wine vinegar and olive oil on lettuce or Nature’s Own Bread Oven-Barbeque Chicken, served with Diced Sweet Potato Fries Cherrybrook Kitchen baking mixes


CARB: two slices Nature’s Own wheat bread or Thomas Bagel, Smart Balance Vegan Spread, fresh banana, berries, or melonPROTEIN: one egg, cooked with vegetable spray


Saltine crackers, rice cakes, or celery and peanut butter/almond butter Romaine lettuce, sliced hard-boiled egg, bacon, avocado, deli turkey or cooked chicken breast, tomato, red wine vinegar and olive oil or Brianna’s brand dressing (the Poppyseed and Honey Mustard) Spaghetti and Meatballs Ghiradelli Chocolate chips: mixed with cheerios and raisins, or melted with fruit



 Blueberry Pancakes (Bisquick recipe made with Rice Milk, add blueberries)

PROTEIN: scrambled eggs or Jones Dairy Farm sausage links

Hard-boiled egg – mixDijonmustard, salt and pepper with the yoke for taste, plain potato chips Bagel with peanut butter, apple or orange Easy Roast Chicken served with wild rice and salad with Brianna’s Poppyseed dressing Jello (or Trader Joe’s) pudding mixes made with soy or rice milk


  smoothie with frozen strawberries, blueberries, bananas, water/soymilk and honey “Nachos”: corn chips, taco-seasoned ground beef or turkey, avocado, tomato, jalepeno pepper, shredded lettuce, black beans Slow-Cooker Pot Roast, Alexia Foods brand frozen Julianne potatoes or Rosemary Garlic Oven-Fries “Oh’s” cereal


  Cous cous prepared with lemon juice, olive oil, and grilled chicken (make ahead and eat for the week) Harris Teeter Fresh Foods Market Black Bean Soup, saltines, apple Three-Bean Chili, Jiffy-brand cornbread muffin mix made with rice/soy milk Rice crispy treats, regular recipe made with Smart Balance Vegan Butter


    Pasta Salad: whole wheat spirals, chopped pepper, broccoli, deli salomi or ham, white beans, white wine vinegar, olive oil Chicken and Dumplings (or Chicken Noodle Soup) Ciao Bella brand sorbet


    Grilled Chicken Salad Super-Easy Apricot Chicken Baked Apples


    Tuna Salad Bacon-Wrapped Pork Tenderloin Blueberry Crisp


      Cuban Black Beans and Rice  


      Brasato (Brased Short Ribs)  


      Shredded Crock Pot Chicken  


      Italian Balsamic Chicken, Baked Potatoes with Smart Balance Vegan Spread  

Dairy-free products

Dairy is the most common of the allergens and usually the first one pediatricians recommend for moms to eliminate. Here are a list of dairy-free “staples.” It is by no means an extensive list. Be aware that many of these items do contain other allergens (soy, wheat), and many are more processed and not “whole foods.” Always check the labels because products may change.

Delicious Pancakes – Dairy Free

 Okay. So I like pancakes on Sunday morning. And I like them with Bisquick. Sue me. 🙂 Bisquick does contain soybean oil, but my allergist said that should be okay with someone with a soy allergy. Check with your doctor if you have any questions.

 Ingredients: Bisquick, club soda, pinch of vanilla, pinch of sugar, splash of orange juice, and a dump of quick cooking oats. On top: blueberries and bananas. Note about the club soda, or seltzer water or whatever you call it. Plus it keeps forever in your fridge, opened. Basically for this recipe you follow the general guidelines for pancakes on the box, adding no egg, and adding the extra things I mentioned. I use less Bisquick and some oats because oats are good for you and bisquick is not. They are really undetectable, and these pancakes are AWESOME!!