Diet Plan Dairy Free For Weight Loss

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Are you looking for a dairy-free diet plan for weight loss? You’ve come to the right place. Whether you are vegan, lactose intolerant, allergic to dairy or just want to go dairy free for weight loss – we have help for you. Here are healthy suggestions for different diets and a comprehensive guide on how to lose weight eating dairy free.

7-Day Nutritious Dairy-Free Meal Plan for Weight Loss

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In this article:

  • It can be hard to find easy, healthy meals for weight loss but it is possible.
  • This meal plan has 7 days’ worth of breakfasts, lunches, and dinners which totals to about 1,200 calories. There is no dairy in this meal plan.
  • You can add snacks if you need more calories.
  • Be sure to ask your doctor before using any new meal plan.
  • Lark weight loss coach is available 24/7 on your smartphone with more tips for healthy weight loss.

Simple healthy eating can help you lose weight. And it may be tasty. Here is a sample 7-day meal plan. The majority of the dishes are quick and easy to prepare. They are all free of dairy. The program comes with a few delectable recipes you can try if you like.

There are roughly 1,200 calories total each day. About 30 to 35 percent of the calories in the meals come from carbs. You can include snacks from this Snack List if necessary. You might also think about making a swap from our list of healthy swaps.

Here are a few additional success suggestions.

  • Drink plenty of water throughout the day. Aim for at least 64 ounces.
  • Each meal has about 30 grams of nutritious carbohydrates. That is a moderately low amount. It can help with weight loss and health.
  • Be sure to talk to your doctor before starting a new meal plan. And ask what might be the best approach for your own needs.
  • Include some physical activity, as long as your healthcare provider supports it. A good goal for most people is at least 150 minutes per week.

BreakfastLunchDinner
MondayBreakfast Taco1 egg and 2 egg whites (or ½ cup liquid egg) plus diced onion and chopped bell pepper, cooked in a skillet with cooking spray, plus ½ cup of black beans and ¼ cup avocado slices in a small whole-grain tortilla (hint: wrap it in foil to keep it together if you are on the go)Greek Pita PocketSmall whole-wheat pita spread with 2 tablespoons of mashed avocado and stuffed with lettuce, tomatoes, 8 pitted kalamata olives, ½ cup of garbanzo beans, and dried oregano.1 tangerineSalmon with Portobello Citrus Salsa¼ of recipe belowServe with ⅓ cup of cooked brown rice and 1 cup of steamed broccoli florets
TuesdayCereal and Milk½ cup of Cheerios mixed with ¾ cup of unsweetened almond or soy milk, 2 tablespoons of sliced almonds, and 1 small banana, slicedOpen-Faced Chicken Quesadilla1 ounce of shredded dairy-free cheese tossed with cumin, garlic powder, and (optional) red pepper flakes, 3 ounces of cooked diced chicken breast, and 1 small thinly sliced zucchini, on 1 small whole-wheat tortilla, served optionally with salsa1 small orangeBaked Sweet Potato1 medium sweet potato, baked, topped with mixture of ½ cup canned Italian-style stewed tomatoes, ½ cup of cooked chopped broccoli florets, and 3 ounces of lean ground turkey cooked with diced onion and 2 teaspoons of olive oil
WednesdayPumpkin Pie Oatmeal½ cup of oats made with ¾ cup of hot unsweetened almond or soy milk, plus ¼ cup of pumpkin puree (not pumpkin pie mix), 1 ounce of walnuts or pecans (14 halves), ½ teaspoon of cinnamon, and (optional) low-calorie natural sweetener (such as stevia or monkfruit),Rice Salad⅓ cup of cooked brown rice, 3 ounces of cooked chicken, ½ cup of halved grapes, 1 tablespoon of sunflower seeds, 2 teaspoons olive oil, squeeze of lemon juice, chopped parsley or mint, pepperServed on a bed of spinach or arugula, optionalDairy-Free “Cheesy” Baked Eggplant Casserole¼ of the recipe below.Served over ½ cup of whole-grain pasta such as rotini or penne
ThursdayPeanut Butter and Banana Cinnamon Toast2 slices of whole-grain toast spread with a blend of 1 tablespoon of peanut butter, ¼ of a ripe banana, mashed, and ¼ teaspoon of cinnamon1 cup of strawberriesVegetarian Split Pea Soup⅛ of recipe, belowServe with avocado slicesRotisserie Chicken and Salad3 ounces of rotisserie chicken (remove skin), 1 whole-grain dinner roll or hamburger bun Salad with greens, tomatoes, cucumber, and 2 tablespoons of vinaigrette (or 2 teaspoons of olive oil with balsamic vinegar and herbs)1 cup of watermelon cubes
FridaySpinach Omelet4 egg whites or 1 egg and 2 egg whites, and 1 tablespoon of milk, stuffed with 1 cup of chopped fresh spinach leaves and 1 ounce of dairy-free cheese, topped with slice of avocado1 bananaChicken Raspberry Salad3 ounces of cooked chicken, fresh spinach or arugula leaves, sliced red onion, sliced tomato, ½ cup raspberries, 2 tablespoons of sliced almonds1 slice of whole-grain toastSpaghetti and Meat Sauce¾ cup of cooked whole-grain spaghetti tossed with ½ cup of tomato-based pasta sauce heated with 3 ounces of cooked lean ground turkey and ½ cup of cooked cauliflower florets, topped with ½ ounce of dairy-free cheese1 cup of steamed green beans
SaturdayWaffle and Egg1 whole-grain waffle with ¾ cup of strawberries and 1 tablespoon of peanut or almond butterServed with 1 cooked eggThree-Bean Salad½ cup of green beans, ¼ cup of black beans, ¼ cup of garbanzo beans, ¼ cup of chopped tomato, 1 tablespoon of rice wine or cider vinegar, 2 teaspoons of olive oil, salt and pepper to taste, optional dash of a low-calorie sweetener such as stevia½ of a whole-grain English muffinFish Soft Taco3 ounces of fish rubbed with Mexican seasoning and baked, plus optional toppings, such as diced tomato, shredded cabbage, fresh cilantro, lime juice, ¼ cup non-dairy plain yogurt, and garlic powder, on a whole-wheat soft taco-size tortilla1 small ear of corn on the cob (or ½ large ear)1 cup of watermelon
SundayHuevos Rancheros.Cooked egg and ½ cup of low-sodium black beans on a small whole-grain tortilla, topped with 1 ounce of shredded dairy-free cheese and salsa made with chopped tomatoes, diced onion, cilantro, garlic, and lime juiceChicken Pita Pocket2 whole-grain pita pockets (2 halves of a full small pita) spread with 2 tablespoons of hummus and stuffed with 3 ounces of chopped cooked skinless chicken, dijon mustard, and optional arugula or other greens.1 small appleRoast Chicken Dinner3 ounces of chicken breast spread with a mixture of 1 teaspoon of olive oil, squeeze of lemon, black pepper, and fresh or dried rosemary, 1 baked in a foil wrapper with 1 cup of zucchini slices for 20 minutes at 350 degrees or until chicken is cooked through.Served with ⅓ cup of cooked whole-grain pasta and 1 piece of fruit

Recipes

Salmon with Portobello Citrus Salsa

This dish is bursting with flavor and loaded with fiber, good fats, and antioxidants. If you prefer a tangier flavor, you can add grapefruit. If you want, lime juice can be used in place of lemon juice. Making salsa a day or more in advance and letting the flavors meld together overnight in the refrigerator or freezer will save you time when making the fish that day. Serve it with 1/2 a medium potato, 1/3 cup of cooked brown rice or whole-wheat pasta, and steamed or roasted veggies.

Makes 4 servings

Ingredients:

  • 1 tablespoon of extra-virgin olive oil
  • 2 portobello mushrooms, about 6 ounces
  • 1/4 of a small red onion
  • 2 oranges
  • 2 tangerines
  • Juice from 1 lemon
  • 1/4 cup of chopped cilantro.
  • 12 ounces of salmon fillets or steak
  • Optional garnishes: chopped cilantro, lemon or lime wedges, and/or an avocado slice

Instructions:

  1. Chop the mushrooms. Peel the oranges and tangerines and coarsely chop them. Bigger pieces are fine. Dice the red onion.
  2. Heat the olive oil in a skillet. Add the mushrooms and red onion. Cook for about 2 minutes, stirring often. Add the citrus fruit and cook for another two minutes. Remove from heat.
  3. Stir in the lemon juice and cilantro.
  4. Set the salsa aside on the counter, or refrigerate it for two hours or overnight, or freeze it.
  5. Cook the salmon in a skillet with cooking spray. It should take about 3 minutes on each side. It is ready when it flakes.
  6. Serve 1/4 of the salmon onto each plate. Top it with citrus salsa.

Dairy-Free “Cheesy” Baked Eggplant Casserole

Eggplant Parmesan Casserole

This dairy-free, low-carb eggplant casserole resembles lasagna. Instead of lasagna noodles, it substitutes cut rounds of eggplant and tofu for the cheese in the center. Bake the mixture until it is bubbling and tasty after layering the ingredients. If you’d rather, you can use sliced lengthwise zucchini for the eggplant. For additional vegetables, you can also include sliced mushrooms, bell pepper strips, canned tomatoes, or fresh tomatoes.

Makes 6 servings

Ingredients:

  • 1 14-ounce block of firm tofu
  • 1 teaspoon of garlic powder
  • 1/2 teaspoon of black pepper
  • 1/4 cup fresh basil leaves, torn
  • 1 teaspoon of oregano
  • 1/2 teaspoon of salt
  • 2 tablespoons of olive oil
  • 1/2 large onion
  • 2 medium eggplants, or about 2 lb.
  • 24 ounces of pasta sauce (choose a low-sugar variety)
  • 3 ounces (3/4 cup) of shredded dairy-free cheese

Instructions:

  1. Preheat the oven to 350 F.
  2. In a bowl, blend together the tofu, garlic powder, basil leaves, oregano, salt, and pepper. Set aside.
  3. Slice the eggplant into rounds about 1/4-inch thick. 
  4. Dice the onion.
  5. Heat the oil in a skillet and add the onion. Cook for two minutes. Add the eggplant and cook for about 3 minutes on each side, or until it begins to soften. Turn off the heat.
  6. Spread some tomato sauce in the bottom of a 9 x 13 casserole dish or baking pan to thinly cover the bottom. Place a layer of eggplant on top of the sauce and spread a layer of tofu on top of that. Add more sauce and continue to layer eggplant, tofu, and sauce.
  7. Sprinkle the shredded cheese on top of the casserole and bake it for 15 to 20 minutes or until the cheese is brown and bubbly.
  8. Remove from the oven and let it cool slightly before serving.

Vegetarian Split Pea Soup

Vegetarian Split Pea Soup

Leave the bacon out. With just plant-based ingredients, this split pea soup is amazing. Peas provide a significant percentage of the protein, while the modest amount of barley gives it a wonderful texture. You can include more vegetables like spinach, mushrooms, or cabbage because it is so adaptable. If you don’t have barley, you can substitute another grain. Even oats can help!

The soup is ideal for novice chefs. Simply combine the ingredients in a pot, and your work is essentially done. There is no need to blend the soup because it even purees itself as it cooks. There can be a ton of leftovers to store in the fridge or freezer.

Makes 8 servings

Ingredients:

  • 1 large onion, chopped
  • 3 medium carrots, chopped
  • 2 stalks of celery, chopped
  • 1/2 lb of green split peas
  • 1/4 cup of pearled barley.
  • 2 bay leaves
  • 1/2 teaspoon of black pepper
  • 8 cups of low-sodium broth

Instructions:

  1. Place the ingredients in a large pot and stir. Bring to a boil, then stir and reduce to a simmer. Cook for 1 to 3 hours, or until peas and barley are cooked soft. Stir occasionally. A shorter cooking time will keep the soup chunkier, while cooking it for longer will make the soup creamier.
  2. Remove the bay leaves before serving.

7-day dairy-free healthy meal plan

A person may decide to stick to a dairy-free diet for a variety of reasons. This 7-day dairy-free healthy meal plan has plenty of non-dairy calcium-rich foods if this is the choice you have made. Additionally, it includes diabetic-friendly foods including healthy fats and carbohydrates with a low glycemic index. With each meal comprising 30-45 grams of net carbohydrates and snacks containing about 15 grams of carbohydrates, the daily intake of carbohydrates is balanced. You might need to change the amount of snacks you eat or the size of your portions based on your objectives and lifestyle.

Calcium, which is commonly found in dairy products, is required to maintain strong bones. You can get advice on calcium supplements from your doctor.

Day 1

Breakfast: Avocado-topped egg toast with 2 slices whole-grain or rye toast, 2 eggs, poached or cooked to your liking, ¼ small avocado, mashed, salt and pepper to taste and top toast with avocado and egg and 1 serving of soy or nut beverage (461 calories, 38 g carbohydrates, 8 g fibre)

Lunch: 1 cup/2 servings (500 mL) quinoa black bean and mango salad (320 calories, 46 g carbohydrates, 8 g fibre)

Dinner: 2 cups/2 servings (500mL) Indonesian tofu stew with spring vegetables(This link opens in a new window), 1 cup (250 mL) cooked quinoa, spinach or kale salad, 1 tbsp (15 mL) light salad dressing (462 calories, 55 g carbohydrates, 11 g fibre)

Day 2

Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) peanut butter, added to cooked oats, 1 cup (250 mL) soy or nut beverage, 10-12 almonds (462 calories, 46 g carbohydrates, 8 g fibre)

Lunch: Kale, beet and chickpea power bowl (omit Parmesan cheese in dressing) (410 calories, 46 g carbohydrates, 11 g fibre)

Dinner: Pork and okra creole with 1 cup (250 mL) cooked brown rice, spinach or kale salad, 1 tbsp (15 mL) light salad dressing (428 calories, 55 g carbohydrates, 8 g fibre)

Day 3

Breakfast: Two-egg omelette with vegetables (spinach, mushrooms, or other vegetable of your choice) with 2 slices whole-grain toast, 2 tsp (10 mL) soft margarine and 1 cup (250 mL) soy or almond beverage (441 calories, 38 g carbohydrates, 6 g fibre)

Lunch: One-quarter/2 servings recipe of spinach mushroom quiche(This link opens in a new window) with spinach or kale salad, 1 tbsp (15 mL) light salad dressing (424 calories, 30 g carbohydrates, 2.5 g fibre)

Dinner: 1 serving buddha bowl, 1 serving apple tart or 1 medium-size fruit and 10-12 almonds (504 calories, 50 g carbohydrates, 11 g fibre)

Day 4

Breakfast: Blueberry pancakes (4 pancakes), 1-2 tbsp (15-30 mL) sugar-free or no-sugar-added pancake syrup, 1 cup (250 mL) soy or nut beverage (371 calories, 38 g carbohydrates, 2 g fibre)

Lunch: Egg-salad sandwich (2 slices whole-grain bread, 2 eggs, 1 tbsp/15 mL mayonnaise, salt and pepper to taste), 1 medium-size fruit, 10-12 almonds (534 calories, 50 g carbohydrates, 8 g fibre)

Dinner: 1 serving white fish with roasted garlic and lentil mash, ⅔ cup (150 mL) cooked brown rice, steamed or roasted broccoli (705 calories, 58 g carbohydrates, 11 g fibre)

Day 5

Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) peanut butter, added to cooked oats, 1 cup (250 mL) soy or nut beverage, 10-12 almonds (462 calories, 46 g carbohydrates, 8 g fibre)

Lunch: 1½ cups/2 servings (375 mL) wheat berry and apple salad (300 calories, 50 g carbohydrates, 8 g fibre)

Dinner: 1½ cups (375 mL) cooked spaghetti (or other pasta) with 1 cup (250 mL) of your favourite tomato or meat sauce, spinach or kale salad, 1 tbsp (15 mL) light salad dressing (487 calories, 62 g carbohydrates, 6 g fibre)

Day 6

Breakfast: Avocado-topped egg toast with 2 slices whole-grain or rye toast, 2 eggs, poached or cooked to your liking, ¼ small avocado, mashed, salt and pepper to taste and top toast with avocado and egg and 1 serving of soy or nut beverage (461 calories, 38 g carbohydrates, 8 g fibre)

Lunch: Salmon salad sandwich (2 slices whole-grain bread, 3 oz./85 g canned salmon, 1 tbsp/15 mL mayonnaise, salt and pepper to taste), 1 medium-size fruit, 10-12 almonds (515 calories, 50 g carbohydrates, 8 g fibre)

Dinner: 1 cup/2 servings (250 mL) spinach and mushroom barley pilaf, 4 oz. (125 g) baked chicken or 4 oz. (125 g) firm tofu sliced and cooked in 2 tsp (10 mL) canola oil – add to pilaf (579 calories, 48 g carbohydrates, 8 g fibre)

Day 7

Breakfast: Steel-cut rolled oats (⅓ cup/75 mL dry) with 1 tbsp (15 mL) peanut butter, added to cooked oats, 1 cup (250 mL) soy or nut beverage, 10-12 almonds (462 calories, 46 g carbohydrates, 8 g fibre)

Lunch: 1 serving of vegetable frittata, 2 slices whole-grain toast, 2 tsp (10 mL) soft margarine, 1 medium-size fruit, 10-12 almonds (559 calories, 55 g carbohydrates, 9 g fibre)

Dinner: 1 serving salmon with lemon ginger sauce, 1 cup (250 mL) cooked brown rice and steamed or roasted broccoli (453 calories, 45 g carbohydrates, 5 g fibre)

How To Lose Weight on a Dairy Free Diet

A dairy-free diet is typically adopted for health reasons, especially by those who are lactose intolerant. Low levels of the lactase enzyme, which results in bloating, diarrhea, nausea, and vomiting after consuming dairy products, induce this disorder in the small intestine. Cutting back on dairy products, especially those with higher calorie counts like cream and full-fat cheese, may aid in weight loss if you already consume a lot of them. However, there are several additional aspects you should take into account for a good weight loss plan in addition to simply avoiding dairy.

1

Calculate how many calories you need to consume daily. Whether you consume dairy or not, the number of calories you consume is important because in order to lose weight, you must burn more calories than you consume. To get a ballpark idea of how many calories you require each day, multiply your body weight in pounds by 15. Your daily calorie intake will be determined by deducting 500 from this amount. If you eat this much every day, you should lose about 1 pound of weight every week.

2

Avoid drinking too many dairy substitutes made from soy, suggests nutritionist Dr. Jonny Bowden. High antinutrient levels and frequent sweetening increase the caloric content of soy milk and cheese. Bowden suggests switching to hemp, hazelnut, or almond milk instead.

3

Eat more leafy, dark green vegetables. Calcium, a crucial mineral for developing strong bones and teeth, is abundant in dairy products. According to dietician Reed Mangels of the Vegetarian Resource Group, broccoli, kale, mustard greens, okra, and collards are all high in calcium and can therefore be used in place of dairy products.

4

Eat more oily fish and lean meats. If you eliminate dairy from your diet, you could not be getting enough protein. Chicken or turkey breast, extra lean pork and cattle, cod, tuna, and salmon, or a vegetarian protein such tofu, can be used in place of milk, cottage cheese, yogurt, and cheese.

5

If you’re not losing weight, reduce your calorie consumption by reducing your portion sizes. It is healthful and sustainable to lose one to two pounds per week. If you’re not losing at least 1 pound each week, reduce your daily caloric intake by an additional 100 calories while attempting to increase your exercise.

Dairy-Free Diet Plan for Weight Loss

Dairy-Free Diet Plan

Due to its numerous advantages, milk is regarded as a necessary component of a balanced diet. It is a good source of calcium, protein, and other nutrients, which are important for the body’s growth and development, especially in the first few years of life.

However, many people are restricted from consuming dairy due to allergies, sensitivities, and lactose intolerance. This includes milk and other milk-based products. About 65% of people have lactose intolerance, which is the inability to absorb the sugar in milk and causes allergies. Such individuals might not get the necessary amounts of the important nutrients that are needed in the diet.

A dairy-free diet plan may appear to be unbalanced, but with the right substitutions, one can make sure that they make up the gaps and get all the nutrients they need in the right amounts. The same nutrients found in milk and dairy products can also be found in a number of other popular food choices.

Is there a difference between dairy-free and non-dairy products?

While looking around the supermarket for possible alternatives to milk products, people should be aware of the distinction between dairy-free and non-dairy products. Dairy-free goods are entirely devoid of milk and instead made using substitute milks like soymilk, almondmilk, etc.

The non-dairy goods, however, nevertheless include milk derivatives in the form of milk protein. They might have a small amount of casein, whey, caseinates, and other milk proteins in them that lactose-intolerant persons or those who want to follow a vegan diet shouldn’t consume.

What are the alternatives to milk for a dairy-free diet?

Whether you want options that support your vegan lifestyle, are lactose intolerant, or have just watched Jonathon Safran Foer’s Eating Animals documentary, there are various alternatives available in the market to help you remove milk and dairy products from your diet. 

What can you eat?

You can consume milk substitutes while following different diet plans. Along with that, include dairy-free food that is rich in calcium, protein, and vitamin D to fill the nutritional gap left by the absence of milk. You can also consume products that are labeled as dairy-free. 

Here are the nutrients that need attention to substitute for loss of nutrients found in dairy.

  • Protein

Protein is an essential part of the diet, especially if you follow a lifestyle with a high level of physical activity.. Protein has a high satiety factor that helps reduce the need to eat frequently, thus helping replace frequent feeding of carbohydrate and fats. It is an essential addition to a dairy-free diet plan. 

You should  include protein-rich items like soybean, tofu, rice and pea protein powders in your diet. If you follow a non-vegetarian diet plan, then eggs and fish can also be great options to fulfil your body’s protein needs. 

  • Calcium

Milk is essential for building bone mass. It is considered the most vital mineral for growing children. On average, an adult person requires around 1000 to 1300 mg of calcium per day. You can fulfil this need by adding non-dairy products such as dark green leafy vegetables, calcium fortified soy milk and almond milk, calcium supplements etc.

  • Vitamin D

Vitamin D is required by the body so that it can process and absorb the calcium obtained from the diet. If you are adding calcium-rich products to your dairy-free diet plan, you will need a substitute for dairy milk that can provide the required amount of Vitamin D to your body as well. Food items such as fortified cereals, eggs, fish, cod liver oil, etc., are rich non-dairy sources of Vitamin D. 

  • Phosphorous 

Another mineral that will get removed from your diet once you cut off milk will be phosphorous. It is required to ensure proper cell function in the body. You can add legumes, bread, and fatty fish to ensure your body gets an adequate amount of phosphorus. 

  • Riboflavin 

Riboflavin or Vitamin B2 is required to process carbohydrates in the body. Thus, you will need it essentially if your target is to lose weight. Whole grains, leafy vegetables, sweet potatoes, B-complex supplements are some options that can be added to the diet. 

Some of the most commonly available and affordable products are provided below. 

  • Non-Dairy Milk

Various natural and plant-based milk alternatives are available in stores these days. Milk can be extracted from soy, almond, rice, coconut, and seeds such as hemp seeds. You will find refrigerated soy milk available in similar packaging to usual dairy milk. These options are safe to use for people with dairy allergies. 

  • Non-Dairy Yoghurt 

Non-dairy yoghurt is created from non-dairy alternatives to milk. Most products that you will find in the market are created from soy milk and provide similar flavour and texture as their dairy counterparts. 

  • Non-Dairy Cheese

Various companies have begun producing non-dairy cheese options. Ensure that while buying, you check the list of ingredients. There should be no casein or its derivative present as those are derived from dairy milk. 

You can also find options for non-dairy butter, ice cream, cream cheese, and much more in natural food stores and supermarkets. 

Dairy-Free Diet Plan

Each diet plan varies based on the age, activity level, and lifestyle of the person. A vegetarian meal plan for bodybuilders and physically active adults will include a lot of proteins and fat. However, one can consider the average percentage of essential nutrients required by a person as follows. 

  • Fats: 25%
  • Carbohydrates: 35%
  • Protein: 40%
  • Fibre: 10 to 15%

Depending upon your lifestyle choices, you can set an aim for the daily calorie intake. Based on that, you can create a dairy-free diet plan that includes dairy-free options with the required percentage of nutrients and match your required calorie intake. The following table gives you an example of how your dairy-free diet plans for weight loss should look like. 

BreakfastLunchDinnerSnacks
Overnight oats made with soy milk (or any other plant-based milk of your choice). Fill the bowl with fruits and berries (according to the season) and peanut butter.Vegetable soup of your choice with toasted whole wheat pita or breadCurry made with vegetables such as onions, carrots, bell peppers, chickpeas, tofu, etc. You can choose to have it with multigrain roti.Raw vegetables such as carrots (have zero percentage of fats), mushrooms, cucumbers, etc., with hummus
Multigrain toast with avocado and spices as per your choiceSalad of your choice with ample vegetables and dairy-free dressingBowl with sweet potato, fresh carrots, cucumbers, jackfruit, avocado, and sesame seedsSoy or other plant-based milk with a granola bar
A smoothie with spinach (or any other leafy green vegetable of your choice), frozen banana (or other seasonal fruits), plant-based milk and peanut butterRed rice with curry with no dairy products. Coconut milk used as a substitute for milk-based dishesRoasted or steamed sweet potato with beans, salsa, and steamed broccoliDairy-free yoghurt with berries
Red rice dosa or pohaMexican bowl with red beans, vegetables, and salsa sauce. You can add chicken if it agrees with your lifestyle.Mashed potato, bell peppers, carrots and cabbage sautéed with fish cooked in herbsHot chocolate made with dark chocolate and coconut milk

Due to the lack of lactose intolerance, a dairy-free diet is beneficial for people with a variety of digestive issues. While sticking to your diet plan, don’t forget to count your calories and make sure you’re getting the right number of nutrients. You can receive individualized training and nutrition guidance through Muscle Layman.

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