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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
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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.
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
Food and Amount
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Calcium
(mg)
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Food and Amount
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Calcium
(mg)
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Green Vegetables
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Non-Dairy “Milks”
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Collard greens, cooked (1 cup)
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226
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Fortified soy or nut milk (1/2 cup)
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100-150
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Bok Choy, cooked (1 cup)
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178
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Unfortified soy or nut milk (1/2 cup)
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5-10
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Bok Choy, raw (2 cups)
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147
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Kale, cooked (1 cup)
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94
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Fruits and Juices
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Broccoli, raw (2 cups)
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84
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Fortified orange juice (1/2 cup)
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150
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Broccoli, cooked (1 cup)
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70-94
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Figs (3 oz)
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137
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Romaine lettuce, raw (2 cups)
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40
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Orange (1 medium)
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52
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Legumes and Soyfoods
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Nuts, Seeds, and Butters
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Soybeans, cooked (1 cup)
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185
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Almond butter (3 tbsps)
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130
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Tofu, firm (calcium-set) (1/2 cup)
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152
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Almonds (1/4 cup)
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115
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Navy beans, cooked (1 cup)
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127
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Sesame tahini (3 tbsps)
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50
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Soynuts, (2oz)
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113
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Flaxseeds (2 tbsps)
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47
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Tempeh (1/2 cup)
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92
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Hazelnuts (1/4 cup)
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38
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Pinto beans, cooked (1 cup)
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82
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Red beans, cooked (1 cup)
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81
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Other
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Chickpeas, cooked (1 cup)
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80
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Blackstrap molasses (1 tbsp)
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176
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Yves Veggie Ground Round (3oz)
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62
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Kidney beans, cooked (1 cup)
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50
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Dairy Products
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Black turtle beans, cooked (1 cup)
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46
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Yogurt (1/2 cup)
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156-200
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Tofu, silken firm (1/2 cup)
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40
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Cheese, cheddar (.75oz)
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151
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Lentils, cooked (1 cup)
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38
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Cow’s milk: skim/2%/whole (1/2 cup)
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143-153
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