Are you looking for a Realistic Dairy Free Diet? It’s been two months since I started avoiding dairy products while breastfeeding and I finally have the hang of it! One thing I always struggle with while following a dairy-free diet is finding realistic snack and meal ideas for a busy Mom. Today I’m sharing a look at a Realistic Dairy Free Diet for Breastfeeding Moms.
How to Follow a Dairy Free Diet
A dairy-free diet includes avoiding all or most dairy products including milk, butter, yogurt, cheese, cream and ice cream.
The first time I followed a dairy free diet was 8 years ago after I learned my breastfed infant had a dairy free allergy. It is not easy to go dairy-free when I love all cheeses (especially on pizza). There is also the problem of hidden dairy ingredients in foods – did you know casein = dairy? At the end of the day, it’s always in my best interest to avoid or cut back on dairy since I have a lactose sensitivity myself, so I don’t mind this diet.
Shopping for appropriate foods can be stressful, so I always look for vegan or plant based products. Vegan products are always dairy free and the easiest label to look for. I buy a lot of fresh products too, like homemade bread and vegan dishes (check out Three Girls Vegan Creamery).
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My Realistic Dairy Free Meal Plan While Breastfeeding
A breastfeeding Mom requires lots of water and a healthy diet to maintain an abundant milk supply. It can be hard to find time to eat wholesome complicated meals though, especially when you have a newborn and two older children.
I have IBS and gastritis, which limits the foods I can eat aside from not being able to eat dairy. The best way to make sure I’m eating enough is to snack frequently throughout the day.
Here is what I actually eat in a week:
Breakfast:
Eggs (any way) + Bread (Rye, Sourdough, Ciabbata)
Cereal + Almond Milk (dairy free cereals)
Waffles + Fruit (Van’s is DF)
Bagel + DF Cream Cheese OR Peanut Butter + Banana
Coffee with Almond Milk Creamer
Lunch:
Homemade chicken salad or seafood salad with crackers
Some type of sandwich with vegan cheese
Leftovers from dinner
Dinner:
Grilled chicken or shrimp, roasted asparagus and baked potato
Beyond Burger + Bun + Vegan Cheese and roasted new potatoes
Any type of pasta with sautéed spinach and red sauce/olive oil
Cheese-less pizza with spinach, bacon, green peppers and olives
Quesadilla with vegan cheddar shreds, vegetarian refried beans, hot sauce
Loaded Salad
Soup – we make A LOT of soups at home! Check out our favorite dairy-free soup recipes here.
Snacks: Lara or RX Bar, protein/Keto Trail Mix, chopped or dried fruit, carrot sticks + hummus, pretzels, corn nuts by Love, Corn, vegan cookies
My Favorite Dairy Free Alternatives
Cheese: Violife for almost all types of cheese, Miyoko’s Creamery Mozzarella
Butter: Earth Balance
Milk: Almond Breeze Unsweetened Milk
Ice Cream: Target’s Favorite Day brand
Cookies: Sweet Loren’s, Renewal Mill, Partake
Chocolate Candy: UnReal, Justin’s
Some of my favorite Dairy Free Alternatives are by vegan brands, such as Kite Hill, Morningstar Farms, and Beyond Meat. There are countless plant based products on the market! Unfortunately, many products made with pea protein or oats are hard on my stomach. Therefore I cannot eat a lot of vegan or plant based processed foods that I hear are delicious. This is a great website for dairy free suggestions.
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