A Two-Week Real Food Dairy-Free Meal Plan
I have now nursed three babies. (By the grace of God, by the way … it never came easily to me!) And do you know that for EACH baby, I had to take dairy out of my diet for one reason or another?
I’m sort of a resident “allergy” expert, because my oldest son has severe food allergies to milk, peanut, and egg. And you would not BELIEVE the number of times that a nursing mom has e-mailed, called or texted me – desperate, crying, at the end of her rope, sleepless, oh, and HUNGRY! She’s decided to eliminate dairy from her diet and has absolutely no clue what to eat!
Of course, the challenge becomes infinitely more difficult if you eat real food. You can subsist on Oreos, Poptarts, and frozen chicken nuggets for so long if need-be (yes, they’re all dairy-free … scary, huh?). But if you’re saying farewell to yogurt, cheese, and milk for one reason or another, it can be very difficult to find nourishing replacements.
Relax! I am here to help. If you are going dairy-free on a real-food diet, here is a play-by-play of what you can safely eat. And how you can not starve! If you have other suggestions, please comment below!
Breakfast
- Dairy-free oatmeal (I use coconut milk and old-fashioned oats over the stove, then stir in berries.)
- Velvet Elvis Smoothie (with Oats, Sunbutter, & Banana)
- Turkey or pork sausage (I use the brand Jones Dairy Farm in the U.S. – no additives)
- Blueberry Lemon Muffins
- All-in-One Bowl Vegan Banana Bread
- Turkey or pork bacon
- Scrambled eggs cooked in olive oil (add avocado, salsa, diced peppers, or meat)
- Nourishing dairy-free smoothie
- Morning Glory Muffins
- So Delicious Coconut Yogurt (or make your own!)
Lunch
- Leftovers of dinner!
- Tuna Salad, Chicken Salad, or Egg Salad (served over Whole Wheat Bread or salad – mayonnaise is typically dairy-free)
- BLT over wheat bread
- Grilled Chicken on salad – This is my favorite recipe for Grilled Chicken utilizing a special ingredient from Trader Joe’s…I have my husband make a big batch of this on the weekend and we eat it for lunches!
- Grilled Chicken Wraps with Homemade Pita & Greek Salsa
Dinner
- Turkey Burgers with whole-wheat bread, served with homemade french fries or sweet potato fries
- Grilled BBQ Chicken Skewers With Bacon and Pinapple
- Roast Chicken in the Crock-Pot
- Lemon, Rosemary, & Garlic Grilled Pork Tenderloin with Dairy-Free Biscuits
- Summer Chicken Stew with Fresh Corn, Zucchini, & Tomatoes
- Grilled Chicken Wraps with Homemade Pita & Greek Salsa
- Trader Joe’s White Lightning Chili with Homemade Gluten-free, Dairy-free, Egg-free Corn Muffins
- Roasted Potatoes with Chicken Sausage & Peppers
- Sweet & Sour Chicken (Freezer Meal Instructions too!)
- Super-Easy Sausage, Potato and Pepper Bake
- Mom’s Best Ever Chicken Soup
- Cobb Salad
- Ultimate Red Chili
- Pulled-Beef Barbeque (I love this over corn chips, with avocado and tomatoes!)
- 15-Minute Salmon Cakes served with quinoa or wild rice
- Healthi(er) sloppy joes – I love this over baked potatoes!
Snacks
- Rice Cakes
- Guacamole Three Ways
- Homemade Popcorn (check out this recipe for Cherry Chocolate Popcorn!)
- White Bean Hummus and Pretzels or Vegetables
- Trail Mix (Dairy-free chocolate chips, raisins, nuts or seeds)
- Peanut Butter or Sunbutter on Banana
Dessert
- Snickerdoodles from Trader Joe’s or Aldi
- Vegan Chocolate Chippers
- So Delicious Coconut Milk Ice Cream (or make your own!)
If you are going dairy-free on a real food diet, what do you like to safely eat?
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Thank you, thank you, thank you!!!!!! I have been dairy free for 7 months because it tortures my nursing 1 year old. I am so out of ideas and at my wits end, tired of the same old things every day. I want to hug you!
This list looks yummy! A decade ago my oldest so (then about 7) developed a milk allergy. I remember standing in the isle at the grocery store with a little wallet sized card that listed all of the ingredients that were really milk and crying. I think it took me about 4 hours to do the first shopping trip.
I would have killed for a plan like this back then. What a great resource!
On your grilled chicken flat bread with salsa, you put feta cheese on them and didn’t disclose fata, is dairy.
Hi Rena! Thanks so much for pointing this out!! I updated the recipe and disclosed that feta was dairy (and made a note to avoid for those omitting dairy). Thanks again for the comment!
OMG thank you so much for this comprehensive list. I am researching for a dairy free meal plan and came across yours. It is truly tiring to make a shopping list and think of what to make for dairy free diet. This is so helpful! Thank you!
Not all of these recipes are dairy free, unless cheddar or bleu cheese all of a sudden isn’t dairy.
I just want to note that some canned tuna has dairy protein in it, as well as the breading in some chicken nuggets.
Whole wheat bread – watch for hidden dairy proteins. It’s also wise to find out if the pan that the bread is baked in is coated in butter first.
These protein can cause the worst bad bacteria overgrowth resulting in damaged intestines. I’m still trying to correct mine!
I was at the store, and no pop tarts are dairy free.. Just a heads up.
Many, many Pop Tarts are Dairy Free