Kristen Fleming holds a Master of Science in Nutrition. Over her 8 years of experience in dietetics, she has made significant contributions in clinical, community, and editorial settings. With 2 years as a clinical dietitian in an inpatient setting, 2…
It is a well-known fact that dairy products can cause disturbances to the digestive systems of some people. Dairy contains lactose, a sugar that these people cannot digest properly and it may also contain casein, an animal protein that can irritate the lining of the intestine in those who are allergic to it (3).
If you are lactose intolerant, you generally need to avoid fluid milk and possibly yogurt and soft cheeses which still have a fair amount of lactose in them. Depending on the severity of your situation, you may be able to eat harder aged cheeses without a problem. If you have a milk protein allergy, you need to avoid anything with a trace of dairy in it and look out for potential cross-contamination.
In either case, when you go dairy-free, you will most likely find yourself experiencing fewer stomach aches and cramps as well as more energy throughout the day. In order to make sure you’re getting enough nutrients without any interference from dairy products, here is a week’s worth of dairy-free diet plan meals!
Lunch: Whole wheat pasta with Italian seasoning and mushrooms topped with olive oil
Snacks: Celery and carrot sticks dipped in hummus
Dinner: Broccoli cheese soup and whole wheat bread
Day Six
Breakfast: Oatmeal with fresh strawberries and peaches mixed in
Lunch: Bean salad made with canned beans, chopped vegetables, and vinaigrette dressing
Snacks: Smoothie made with berries and plant-based yogurt
Dinner: Fresh fish cooked in garlic butter over whole wheat couscous
Day Seven
Breakfast: Turkey bacon and egg sandwich on whole wheat bread
Lunch: Stir-fried vegetables with brown rice
Snacks: An orange
Dinner: Spaghetti with turkey meatballs
Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. Try using the app and see for yourself!
Switching from dairy products to plant-based alternatives is not always easy. Some dairy products, such as milk and cheese, can be found in almost every food. It will take time to change your eating habits, but you can do it!
Here are some quick tips for going dairy-free:
Reach for the unsweetened plant-based yogurt instead of dairy yogurt.
Choose nut, oat, or coconut milk over cow’s milk.
Look for meat alternatives that are made with beans or soy protein instead of dairy.
Try mustard or balsamic vinegar on sandwiches instead of creamy condiments that may contain dairy ingredients.
Make sure you’re getting enough calcium by reaching for soybeans, almonds, dark leafy green vegetables, sesame seeds, and calcium-fortified juices, etc (1).
When eating out, be mindful of hidden dairy ingredients like butter or cheese in pre-made foods like fries or salads.
Remember that many products are made with dairy (sometimes without clearly stating it on the label). Cheese often appears in prepackaged food items like noodles, crackers, etc.
Don’t forget to read ingredient lists! Many companies put milk proteins (whey), whey protein concentrate, casein (from milk), natural flavors (or flavorings which can contain milk products), or lactose (another type of sugar from milk) in their products (3). If you see any of these ingredients listed on the box/packaging/label of the food you’re about to eat, don’t buy it!
Be mindful of foods labeled as ‘non dairy’ or ‘vegan.’ These products are not always free from milk proteins (3). In some cases these items may actually contain traces of dairy because processing equipment is shared between milk and non-milk based products. If you have an allergy, that can be enough to cause a reaction. It’s even more important to read ingredient lists when you purchase these types of foods so that you can avoid hidden dairy ingredients.
A dairy-free diet is completely free of any foods that are derived from or contain milk, cheese, or other dairy byproducts. Dairy allergies are not to be confused with lactose intolerance, which means you simply cannot digest lactose, the sugar in cow’s milk.
DISCLAIMER:
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
Honestly this app is awesome I never thought this app was this good and so helpful, have tryed and texted it ! It gave me options on how I want my dairy goals to be with the reminder It's easy to use simple question when sign in and anyone can use, more exposure when you want to lose weight would simply say it has more options you want to gain weight, lose weight or build your body. I highly recommend it for the fact that it even has first one week free trial when you don't like it you leave it
Great Experience!
Ryan N.
Great Experience! Easy to use and is always with me on my phone. I now have a diet plan,the app helped me gain weight in a short period of time, my training schemes have benefited from BetterMe. Before I started the training programs and fitness training plans, I had trouble eating late at night, but since then I have been in good physical shape and sleep. It has been truly mind-blowing, and I suggest it. literally the most complete. I hope it helps me achieve my dream body.
Excellent Choice
Gemechu D.
This app is an excellent choice for anyone looking to improve their overall health in a sustainable way. It provides personalized coaching to help users achieve their health and fitness goals. The app is user-friendly and offers a variety of programs, exercises, and meal plans to cater to individual needs and preferences.