Simple Dairy-Free Menus

August 18, 2011

Healthy Diet

Improve your health, lifestyle and diet nutrition with Dairy-Free Diet.

Planning your milk-free meals ahead of time can help make the transition to a dairy-free lifestyle that much easier. When you plan your menus, look for ways to add dairy-free variations in flavor, texture, color, and food temperature (hot and cold) to each meal.

Milk-Free Breakfast

  • Oatmeal (not the instant kind) with raisins, cinnamon and sugar
  • Eggs (any style where you don’t add milk; fry in oil, not butter) with bacon (not sausage)
  • Calcium-enriched orange juice, black tea or coffee
  • Cheerios or any other milk-free cereal, either dry or with juice added (Hey, my family likes them that way …)

Milk-Free Lunch

  • Sliced meat (such as roast beef or turkey breast; no processed meats unless marked Kosher) on sourdough bread with real mayonnaise or mustard. Add lettuce and mango chutney for some pizzaz. NOTE: If you are dealing with an anaphylactic reaction, ask at the deli counter whether the slicing machine is also used for cheese. There may be a cross-contamination risk, in which case you should do your slicing at home AND discard the first slice.
  • Salad made with Starkist tuna packed in water. Add pickle relish and real mayonaisse. Serve plain or on sourdough bread.
  • Peanut butter and jelly on sourdough

Milk-Free Dinner

  • Baked fish with honey and mustard spread over the top
  • Lambchops, broiled and served with mint jelly
  • Steamed vegetables served plain or with home-made vinagraite
  • Roasted or baked potatoes


Milk-Free Snacks and Dessert

  • Kellog’s brand Pop Tarts (fruit flavors or brown-sugar flavor.
  • Sorbet (not sherbet) with fruit or Nesquick chocolate syrup
  • Fruit (fresh or canned)
  • Minute Maid calcium-enriched juice boxes
  • Challah bread is usually milk-free when made for sale. Home-made challah recipes vary.
    …And you can add Fleischmann’s unsalted (only) margerine to anything.

This web page is for information and support only and NOT a substitute for professional diagnosis and treatment! Nothing on this web page should be construed as medical advice. Please check with your own physician about any information that concerns you.

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