Two Weeks of Dairy-Free Eating

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:

 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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