I have a trip planned to the grocery store today and I thought I ought to bring you along! I am dairy-free (for the most part), and I am learning a lot along the way! When I posted on Instagram, there were quite a few of you that seemed interested in my dairy-free diet. Whether you are doing it because you’re lactose intolerant, trying to cut calories, or another reason, welcome to my dairy-free journey!
Background on Dairy-Free
I have experimented with being dairy-free in the past. I did a food sensitivity test and dairy popped up as something that I am sensitive to. That being said, I didn’t stick with it and pretty much just ate whatever I wanted.
Fast forward to having baby Rosie! She had the WORST gas of all time and would not sleep. When she was about 3 months old, we took her into the pediatrician for some help. They recommended a few different things: propping the legs of her bassinet up (didn’t help), gas relief drops (relief was only temporary), and medication (which I didn’t want to her to take). Out of other ideas, I decided to mess with my own diet to see if I could help Rosie. By eliminating dairy, she seems to be doing much better. When I cheat, (like when I can’t turn down an ice cream cone at Ikea), I notice an impact to Rosie right away.
1 Week of Dairy-Free Meals
A few things to note! You do not have to be dairy-free to eat these meals (my husband isn’t!) You can easily add cheese or other dairy items to these meal ideas. Also, keep in mind that a lot of meals you eat already are dairy-free! This list may just open your eyes to some new possibilities. Finally, watch for dairy that is hidden in food. For example, so many items have butter! Olive oil or avocado oil will be your new best friend!
Here is an example of what I would eat in a week.
Breakfast
- Monday: Cereal with oatmilk
- Tuesday: Oatmilk yogurt with berries
- Wednesday: Oatmeal with oatmilk
- Thursday: Oatmilk yogurt with berries
- Friday: Cereal with oatmilk
- Saturday: Scrambled eggs (cooked in olive oil) and turkey sausage
- Sunday: Oatmeal with oatmilk
Lunch
- Monday: Avocado toast (add an egg for extra protein)
- Tuesday: Kale salad with avocado, pecans, whatever you want!
- Wednesday: Turkey sandwich (turkey, lettuce, tomato, mayo)
- Thursday: Chicken (leftover from dinner) in sandwich with mayo
- Friday: Kale salad with avocado, pecans, whatever you want!
- Saturday: BLT on wheat bread
- Sunday: Leftovers from the week
Dinner
- Monday: Brown rice with fried egg and avocado
- Tuesday: Beef tacos with lettuce and tomato
- Wednesday: Grilled chicken and brown rice
- Thursday: Burgers with lettuce and tomato and sweet potato fries
- Friday: Steak with a potato
- Saturday: Out for dinner 🙂
- Sunday: Leftovers from the week
Snacks
- Dried mangoes
- Apples
- Frozen grapes
- Pretzels
- Rice cakes
Shopping List
Produce Section
- Fresh berries
- Avocados (whole bag)
- 1 Bag of kale
- 1 head of romaine lettuce
- 3 tomatoes
- 2 potatoes
- Apples
- Grapes
Dairy Section
- Oat Yeah oatmilk
- Oat Yeah yogurt
- Eggs
Meat Section
- Package of turkey sausage
- Sliced deli turkey
- Raw chicken breasts (3 or 4)
- Bacon (fully cooked for easy lunch prep)
- 2 pounds ground beef
- 2 steaks
Aisles
- Old-fashioned oats
- Dairy-free cereal (Cheerios, Chex, lots of options!)
- Wheat bread
- Hamburger buns
- Pecans
- Brown rice
- Taco seasoning
- Taco shells
- Jar of salsa
- Pretzels
- Rice cakes
- Dried mangoes
Frozen
- Sweet potato fries
Pantry Staples (buy if you do not have)
- Mayonnaise (most is dairy-free!)
- Olive oil
- Balsamic vinegar