Learn practical tips to debunk myths and improve client outcomes. Combine ground turkey or plant-based meat, black beans, diced tomatoes, onion, and chili powder in a slow cooker. Rinse, hull, and slice strawberries for a refreshing midday pick-me-up. These are rich in antioxidants and iron, but best eaten in small amounts.
Soybeans, in particular, stand out for their superior protein content, making them a cornerstone of plant-based diets. To ensure you get enough of these nutrients when eliminating dairy from your diet, it’s important to consume a variety of foods and consider fortified non-dairy alternatives. Here are some examples of non-dairy alternatives for Calcium and Vitamin D that you can add to your diet if you don’t want or can’t consume dairy. Milk and milk products such as cheese, yogurt, and cream are easily recognizable as dairy, but there are also less obvious food items that contain dairy. Baked goods, sauces, salad dressings, chewing gum, and processed foods may contain dairy. Always check the label to confirm if your food contains dairy.
No Bake Chocolate Chip Oat Bars (Gluten Free and Vegan)
A milder form of gluten intolerance is known as non-celiac gluten sensitivity and can cause symptoms of bloating, diarrhea, stomach pain, headaches, and fatigue. Lastly, this isn’t a recipe exactly, but more of a lunchtime strategy. I share tips on how to meal prep a few items each week and then mix and unimeal reviews complaints match them to create different lunches throughout the week!
The goal is to reduce inflammation in the body, promote better digestion, and promote overall well-being. This eggplant casserole is like a low-carb, dairy-free lasagna. It uses sliced eggplant rounds instead of lasagna noodles, and tofu instead of cheese in the middle. Layer the ingredients and bake it until it is bubbly and delicious. You can use zucchini, sliced lengthwise, instead of eggplant if you prefer.
Family friendly dinners
This classic Mediterranean recipe is loaded with antioxidant-rich veggies, heart-healthy fats, and a ton of fiber! Perfect to make at the beginning of the week for lunches all week long. This Avocado Chicken Salad is one of the easiest and healthiest lunch recipes you can make! It’s simple, gluten free, paleo, Whole30 compliant, and free of sugars. Serve it in lettuce cups, on cucumber slices, or over your favorite healthy crackers. By Rebecca Jaspan, MPH, RDRebecca Jaspan is a Verywell Fit writer and Registered Dietitian.
- If you need some snack ideas to go along with this meal plan, check out my list of 150+ Snacks.
- I can’t have beans myself so I haven’t added them to this menu or use them much in my recipes, but you can add beans and nuts to your salads if you want them and can have them.
- To make balanced dairy-free meal plans, focus on natural foods like fruits, vegetables, lean meats, beans, and grains.
- Whether you made every single recipe in this diet plan or not, we hope you found it inspiring, exciting and informational.
- My golden rule is to really listen to your body and if you are finding that you are struggling to function or perform normal everyday tasks then this is not a good protocol for you.
- Inflammation is a perpetual component of chronic disease that can be greatly altered through proper dietary intake.
Day 2
Pay special attention to nutrients like calcium, vitamin D, and protein, which are crucial when cutting out dairy. Salads can be hearty and filling when you add protein. Toss in ingredients like canned salmon or sardines (with bones) for calcium and omega-3s, or blend avocado into your dressing for creaminess and healthy fats. If you prefer a hot breakfast, try dairy-free pancakes or waffles made with plant-based milk. Top them with fresh fruit and a dollop of dairy-free yogurt for an extra boost.
Combine 3/4 cup coconut milk, 1/4 cup water, 1/4 cup chia seeds, and 1 tsp vanilla extract. The inflammatory response is a normal function of the body and in some instances not something that you want to necessarily stop. Exercise also promotes inflammation in the body to support the breakdown and build-up of muscle, this too is beneficial inflammation. I am not a proponent of any one specific dietary dogma, rather as a nutritionist, I lead my clients through therapeutical protocols to support their unique healing journey. Each olive oil and red wine vinegar and a https://www.nhlbi.nih.gov/education/dash-eating-plan pinch of salt and pepper.
Free 5 Day Anti-Inflammatory Email Guide
Should you live in a household with others who don’t want to go dairy-free, give them their own boxes in the fridge and pantry to store dairy-based products. Have an open mind when it comes to dairy-free alternatives, and simply try a few before you come to a conclusion. These vegan cheeses are made with vegetable oils or nuts and come in all shapes and sizes, from cream cheese to shredded cheese, sliceable cheese, or parmesan. Don’t go out expecting to find something that exactly replicates cow’s milk cheese, but rather look for something that tastes nice and can be used in a similar way. Plant-based milk alternatives have become super popular over the last few years, and you are in no way just stuck with soy.
Week 2
This method, as outlined earlier, simplifies the process and keeps you on track. You can also recreate classic dishes with dairy-free twists. A broccoli “cheddar” soup made with nutritional yeast and dairy-free cheese delivers familiar flavors while sneaking in extra veggies. Coconut milk is a fantastic substitute for cream in curries, soups, and stews, adding a creamy texture with a hint of coconut. For pasta dishes, blended cashews or pureed white beans create a rich, creamy sauce. A dairy-free diet excludes all milk and milk products.
Day 20: Sticky Asian Chicken
You know I LOVE starting my day with a nutrient-dense smoothie. It is so rich and creamy, with the perfect balance of earthy matcha and vanilla. In the initial implementation phase of the ketogenic diet, you could experience some uncomfortable symptoms, called “The Keto Flu”. My golden rule is to really listen to your body and if you are finding that you are struggling to function or perform normal everyday tasks then this is not a good protocol for you. Starting your day with fruits and vegetables is definitely a good idea! Adding in antioxidant-rich beets, pomegranate seeds, and red berries is an excellent idea!
Chicken Salad Lettuce Wraps
There is increased research on the effectiveness of a gluten and dairy-free diet in children with SRNS on improving outcomes. One study followed 16 patients ages 1-21 while a gluten and dairy elimination diet was implemented in a 4-week summer camp setting. After four weeks, the diet was shown to have a major anti-inflammatory effect and promoted a favorable gut microbiota.
Diet Plans
It can show up in bread, crackers, salad dressings, and even deli meats. Smash half an avocado with lemon juice and a pinch of salt, and spread on toasted gluten-free bread. Sauté spinach and cherry tomatoes, then scramble with eggs. Packed with beta-carotene and plant protein, this combo supports eye health and energy. Peel and cut carrots into sticks, and dip into store-bought or homemade hummus made with chickpeas, tahini, lemon juice, and garlic.
Snack: Carrot Sticks With Hummus
A simple mix of almonds, walnuts, and cashews offers omega-3s and magnesium. Keep a small handful ready for a satisfying, crunchy snack. Where to Buy Standard Process Supplements | Getting nutrients is still important though. Easy Ways to do a Low Carb Diet | 9 Low Carb Plans | Low carb diets are fantastic for losing weight and can even be plugged into intermittent fasting.
Dairy-Free Recipes
Here are some of our favorite dairy, and refined-sugar free desserts of the week. Creamy and bursting with flavor, this White Chicken Chili recipe is one of our family favorites. Plus, this White Chicken Chili makes for an amazing food day. Quite simply, the food you eat is made with effortless ease, tastes amazing and leaves you feeling fabulous. Meat Free Monday’s are a perfect time to enjoy this Spaghetti Pie with Spaghetti Squash. Our Spaghetti Pie with Spagetti Squash recipe incorporates lots of spaghetti squash and is meat and dairy free.