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14 Day Healthy Meal Plan

14 Day Healthy Meal Plan Recipes

14 Day Vegetarian (Lacto-Ovo) Meal Plan

7 Day Vegan Meal Plan
Vegan & Vegetarian (Lacto-Ovo) Recipes

Low Glycemic Protocol

Low Glycemic Protocol Meal Plan

IBS Relief Using FODMAPS
Leaky Gut Syndrome

Rotational Meal Plan
Life Without Wheat
Life Without Dairy
Candida Cleanse
Sports Nutrition
Ayurveda


 

Life Without Dairy

 

Foods to Avoid:
Milk – buttermilk, evaporated, powdered, fresh whole or skim, yogurt.
Beverages – chocolate, cocoa, Ovaltine
Bread and rolls – any made with milk, pancakes, waffles, crackers.
Cheese – all kinds
Desserts – cakes, cookies, custard, donuts, ice-cream, gelato, pie crust made with butter or margarine, pies with cream fillings, puddings with milk.
Fats – whipping cream, sour cream, butter, margarine, whipped toppings
Meats – hot dogs, luncheon meats
Gravies and sauces – any made with butter, margarine, milk or cream
Soups – chowders, creamed soups

 

Key words to look for: milk, whey or whey solids, dried milk solids (DMS), non-fat dry milk, or milk solids (NFDM), casein, caseinate , butter, margarine, cheese food, curds, lactose, lactalbumin, cream, sweetened condensed milk, lactate solids, lactose.

 

Milk-free recipes: Milk is used in many baked products because of its flavour and nutritive value.  Water or other liquids can be substituted in many breads, cakes, and cookie recipes with little change in quality, other than a somewhat more coarse texture and less brown crust.  Puddings and sauces can be made with soymilk, which should only to be cooked to a simmer to thicken.  Boiling may cause the pudding or sauce to separate.  Soymilks can be used in place of cow’s milk in baked products but will give the product somewhat of a nutty flavour.

 

Dairy Free Choices:
Soy cheese
Rice cheese
Soy yogurt
Soymilk, Rice milk, Almond milk
Soy sour cream
Rice sour cream
Soy puddings (Belsoy is one, and President’s Choice makes a good one)
Sorbeto (check ingredients)
Tofutti (frozen dessert)
Rice dream ice-cream

 

Calcium in Foods

 

Food and Amount

Calcium
(mg)

Food and Amount

Calcium
(mg)

Green Vegetables

 

Non-Dairy “Milks”

 

Collard greens, cooked (1 cup)

226

Fortified soy or nut milk (1/2 cup)

100-150

Bok Choy, cooked (1 cup)

178

Unfortified soy or nut milk (1/2 cup)

5-10

Bok Choy, raw (2 cups)

147

 

 

Kale, cooked (1 cup)

94

Fruits and Juices

 

Broccoli, raw (2 cups)

84

Fortified orange juice (1/2 cup)

150

Broccoli, cooked (1 cup)

70-94

Figs (3 oz)

137

Romaine lettuce, raw (2 cups)

40

Orange (1 medium)

52

 

 

 

 

Legumes and Soyfoods

 

Nuts, Seeds, and Butters

 

Soybeans, cooked (1 cup)

185

Almond butter (3 tbsps)

130

Tofu, firm (calcium-set) (1/2 cup)

152

Almonds (1/4 cup)

115

Navy beans, cooked (1 cup)

127

Sesame tahini (3 tbsps)

50

Soynuts, (2oz)

113

Flaxseeds (2 tbsps)

47

Tempeh (1/2 cup)

92

Hazelnuts (1/4 cup)

38

Pinto beans, cooked (1 cup)

82

 

 

Red beans, cooked (1 cup)

81

Other

 

Chickpeas, cooked (1 cup)

80

Blackstrap molasses (1 tbsp)

176

Yves Veggie Ground Round (3oz)

62

 

 

Kidney beans, cooked (1 cup)

50

Dairy Products

 

Black turtle beans, cooked (1 cup)

46

Yogurt (1/2 cup)

156-200

Tofu, silken firm (1/2 cup)

40

Cheese, cheddar (.75oz)

151

Lentils, cooked (1 cup)

38

Cow’s milk: skim/2%/whole (1/2 cup)

143-153

 

         
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