The first time I decided to go dairy-free when I was nursing, I literally felt like I would have to eat white rice and plain chicken all day long. It seemed so overwhelming. I made up this list to give to any other poor mother who felt that way. 🙂 There are so so many options!
Two Weeks of Dairy-Free Eating
|
Day |
Breakfast |
Snacks |
Lunch |
Dinner |
Treats |
|
1 |
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 |
|
2 |
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 |
|
3 |
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 |
|
4 |
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 |
|
5 |
CARB: Â 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 |
|
6 |
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 | |
|
7 |
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 | |
|
8 |
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 | ||
|
9 |
Grilled Chicken Salad | Super-Easy Apricot Chicken | Baked Apples | ||
|
10 |
Tuna Salad | Bacon-Wrapped Pork Tenderloin | Blueberry Crisp | ||
|
11 |
Cuban Black Beans and Rice | ||||
|
12 |
Brasato (Brased Short Ribs) | ||||
|
13 |
Shredded Crock Pot Chicken | ||||
|
14 |
Italian Balsamic Chicken, Baked Potatoes with Smart Balance Vegan Spread |
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