The Easiest Dairy- Free Meal Plan (gluten- free optional)It’s Month 6 of my Dairy- Free 3- Book Journey, and I wanted to share a new addition to all of my books. Since first writing Go Dairy Free: The Guide and Cookbook, I’ve personally experienced the benefits of menu plans when a) making a dietary transition b) things get busy or c) you’re stuck in a rut. Honestly, the worst thing you can do to sabotage any diet, in my opinion, is to allow yourself to be hungry. Meal plans help to ensure that you’ve always got something satisfying in the pipeline. Which is why I’m currently working on menu plans in my upcoming books, and thought it would be helpful to create a super- easy, no frills, week- long, naturally dairy- free meal plan for those of you who are either new to the dairy- free diet or have some busy times ahead and don’t want to fret about food. The entire dairy- free meal plan below is also gluten- free optional, and I’ve included several vegan and vegetarian options for those of you who like to Sideline Meat. Note that you could make your week even easier by doubling up some of the menu items during the week – I kept it varied to offer you more ideas. Finally, scale serving sizes to fit your caloric needs and keep snacks on hand! Breakfast Dairy- Free Meal Plan. Monday: Cereal or Granola – Keep it simple at the start of the week with your favorite healthy dairy- free cereal or granola doused with your milk beverage of choice, the options are many! Tuesday: Toast and Juice – Orange juice is a naturally bone- builder and whole grain toast slathered with your favorite nut or seed butter will keep you fueled. For nut- free, smash on some avocado and your favorite savory toppers. Need a bread alternative? Try brown rice cakes! Wednesday: Smoothie – My favorite way to start the day is with a thick, shake- like, energizing smoothie. This Chocolate Almond Butter Cup Shake is a personal favorite (great with peanut butter, too), and you can amp it up even more with protein powder, if desired. Thursday: Oatmeal – Go instant, steel cut if you have time, or plan ahead with easy Overnight Oatmeal. Top with nuts, seeds, coconut, brown sugar, coconut sugar, dried fruit, warm spices, protein powder – whatever your taste buds desire. Friday: Smoothie, Cereal or Oatmeal – Some things are worth repeating, you decide which one! Saturday: Eggs, Bacon & Toast – Poach the eggs or scramble them with just a bit of water for fluffy results. Or up your presentation with a Veggie Omelette. Try this Basic Pancake Recipe topped with maple syrup, fresh fruit or even warmed nut butter. Lunch Dairy- Free Meal Plan. Monday: Baked Falafel – Though you can certainly buy them (falafels are almost always dairy- free), it’s easy to whip up a batch on Sunday and freeze this Meatless Monday dish for enjoying with pita or lettuce wraps and dairy- free tahini sauce throughout the week. Need something even easier? Swap the falafel for a pre- made vegan veggie burger. Tuesday: Asian Salad – Choose from the naturally dairy- free array of Asian- inspired vinaigrettes, top with chicken, tempeh or tofu, and add some crunchy cabbage, sliced almonds, green onions, mandarin oranges, or chow mein noodles. Wednesday: BLTA Sandwiches – The BLT is a naturally dairy- free delight, as long as you use dairy- free bread, and it gets even better when you add avocado. For a little more heft, turkey is another great addition. Thursday: Pasta Salad – Whether vinaigrette- or mayo- based, this is anther great way to use up vegetables, deli meats, and other eats from the week. It’s easy to throw together in the morning too, letting the flavors meld in time for the midday meal. Tired of pasta? Use quinoa, millet, wild rice or couscous instead. Friday: Soup – Chicken noodle, black bean, tomato, minestrone, or split pea, there are lots of soups that are naturally dairy- free, as long as the traditional formulas aren’t messed with! Saturday: Creamy Salad Sandwiches – Make it with chicken, turkey, eggs, baby shrimp, tofu or tempeh, there’s nothing easier and more fulfilling than a mayo “salad” filling (want something healthier? Try this easy homemade vegan mayo). Flavor it with a little Dijon, fresh herbs or spices to make it your own. And don’t forget the crunchy lettuce! Sunday: Wraps – From burritos with rice, meat, beans, veggies and guacamole to Thai- style wraps with fresh add- ins and peanut sauce, this is a fun option to enjoy while watching football. Going meatless? Try these luxurious Caesar Avocado Wraps. Dinner Dairy- Free Meal Plan. Monday: Kabobs – Skewers are a fun, healthy way to enjoy a Monday Night Football meal. Just marinade the components in a simple vinaigrette, skewer, and either grill or roast in a 4. Serve with rice. If taking the Sideline Meat Challenge, skewer hearty vegetables, like mushrooms, and some extra- firm tofu or tempeh, if desired. Tuesday: Spaghetti – Make your tomato sauce meaty or meatless and it serve atop wheat noodles, gluten- free noodles or paleo zoodles! If you use a store- bought spaghetti sauce, make sure it’s dairy- free – yes, some brands do contain milk, cream or cheese! What is the DASH Diet? DASH stands for: “Dietary Approaches to Stop Hypertension”. In other words, it’s a way to change your eating habits in order to bring. Should you follow the Rice Diet for quick weight loss? Read WebMD's diet review to find out how safe and effective it really is. Need a flavorful topper? Consider chopped olives or pan- fry breadcrumbs with garlic and salt in olive oil until toasty. Wednesday: Tacos – Liven up your week with a tasty taco bar of seasoned meat or faux meat (we love this homemade taco seasoning), tortillas or shells and an array of toppings . Make a quick teriyaki sauce with soy sauce and honey, and add your favorite protein to make it a complete meal. Friday: Fish – Perhaps the most elegant easy meal, fish fillets can be drizzled with olive oil, seasoned, and broiled for about 5 to 6 minutes, or until the fish flakes easily with a fork. Serve with steamed vegetables and your favorite grain. Saturday: Chili – Whip it up in a hurry or toss it in the crockpot and let it simmer all day. Lactose intolerance and a milk allergy are extremely common, making a dairy-free diet necessary. Find out the best way to follow a dairy-free diet. I love the ketogenic diet. I often cycle in and out of it. One thing I hate is the lack of dairy-free ketogenic recipes. I love dairy, but dairy doesn't love me. The Recent Evolutionary Introduction of Milk and Dairy. One of the rewarding benefits of having written a diet book that has become internationally known is the. Body-conscious celebrities and their diet gurus are saying good-bye to gluten, dairy, and sugar. Their self-control is impressive. But is it necessary? Is dairy a good choice on a Paleo diet? Discover the dos and don'ts when it comes to dairy as well as the best dairy choices for your health and longevity. Lactose Free Diet. According to the National Institutes of Health, between 30 and 50 million Americans suffer from lactose intolerance. Lactose intolerance affects. While restrictive in some aspects, a gluten-free diet doesn’t have to be all about deprivation. This diet plan makes going gluten-free easy. There are so many variations to make, from the simple meat and bean version, to Hearty Black Bean Chili. Sunday: Burgers – Enjoy beef, turkey, bison or veggie burgers on wheat or gluten- free buns (or in a lettuce wrap), or have a little healthy fun with football day and try these Sweet Potato Sliders. Serve with Potato Wedges (cut potatoes into wedges, toss with olive oil, salt, and pepper and bake, skin side down at 4. Feel free to share your favorites below to give others go- to menu ideas! Book Journey Update & Goal. We just had a big “back on track” meeting last night. The books are going well, but writing hit a slow down this month as other projects came into play. October is my favorite month of the year, and I plan to get a second book nearly finished this month! In addition to my monthly posts on this journey, with recipes and informational posts, you can follow more of my project and several others on Twitter, via the hashtags #Inspired and #Love. My. Silk. This series was made possible by Silk, and I’m every so grateful for their dairy- free support! For dairy- free milk beverage and yogurt coupons, recipes and much more, sign up for the Silk Newsletter. Here are the prior posts, just in case you missed them: This conversation is sponsored by Silk. The opinions and text are all mine. Day Dairy- Free Challenge . Oz Show. You grew up drinking milk and eating cheese – but could the dairy in your diet actually be causing health problems like weight gain, heartburn, lack of energy, high cholesterol, joint pain, lactose intolerance, and even irritable bowel syndrome? If these symptoms sound familiar, going dairy- free could be the solution to feeling and looking better. Try this 2. 8- Day Dairy- Free Challenge to see if milk is what’s slowing you down.
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