Food

Dairy Free Meal Plan

December 7, 2017

Hey Gals,

It’s been 3 weeks of me going dairy free for Evelyn. It seems to be working, her skin is sooooo much clearer. She still has some red & puffiness around her eyes which i’m hoping will clear up in the next week (I read it can take 3.5 weeks for dairy to completely clear my system & breastmilk). Today I wanted to share some super easy go-to meals i’ve been making. I’m trying to eat healthy, and now dairy free, and also meal prep for going back to work.

I’ve been planning my meals similar to how I did with Whole 30 where you pick a few protein & veggie options and then mix & match different combos for breakfast, lunch, dinner and snacks. It helps save you time and money. So you’ll see a lot of the things i’m making have ingredients that can be used for more than one dish.

Breakfast:

 

 

 

Instant Oatmeal with maple syrup, cinnamon & berries

 

 

 

Frittata or Quiche – I usually use chicken sausage, onions, turkey bacon, broccoli & cherry tomatoes. However, you really can just throw in whatever leftover veggies you have. It’s a great way to not waste produce.

If we have time to make a Quiche, we use frozen shredded hashbrowns for the crust. I use unflavored (we made the mistake of using vanilla once… sooooo gross) almond milk and it didn’t change the consistency. You just need to cook it a little longer.

Directions:
5 eggs
1 cup of unflavored almond milk
Salt, Pepper, and herbs to taste
Minced Garlic if feeling up to it
Meat of choice (bacon, sausage, etc)
Vegetable of choice (onion, cauliflower, broccoli, spinach, etc.)
Heat oven to 350 degrees
Bake for 35-40min.

Lunch:

Butternut Squash Soup

Ingredients: 1 butternut squash peeled & cut into cubes (save yourself and buy the bags of already peeled & cubed squash), 1 white onion, 1 cauliflower, chicken broth, cayenne pepper, salt & pepper.

Directions: Slice onions and put in deep stovetop pan with olive oil, salt & pepper. Saute until starting to turn translucent. Then, add in butternut squash & chopped cauliflower. Pour over chicken broth until it is just below the top of the veggies (usually 1.5 boxes). Add a dash of cayene (go easy, this stuff turns spicy FAST.) I like it with some chopped cilantro sprinkled on top, if you aren’t dairy free a dollop of sour cream is also super yummy.

Tuna on a bed of lettuce: Interesting fact I wasn’t aware of, mayonnaise actually doesnt have dairy in it. I put some chopped onions, chopped green olives, salt, pepper and italian herb seasoning mix in with the tuna. I tossed in cherry tomatoes and persian cucumbers with the mixed greens. For dressing I drizzle olive oil & squeeze some fresh lemon juice.

Honey Mustard Popcorn Chicken or Chicken Nuggets Salad – When I need something quick i’ll throw in some frozen chicken from Costco that’s The Husband’s, put on a bed of lettuce with cherry tomatoes & persian cucumbers & top with honey mustard dressing.

Dinner:

Crock Pot Chili – So good with the littlest spicy kick. We made enough to freeze some servings to have on hand for easy crock pot dinners when I go back to work. I’ll eat with a sweet potato and/or cornbread. I’ve also been liking this frozen just sweet potatoes from TJs which you can whip together quickly. If you aren’t dairy free, we LOVE this instant potato mix from Costco. The only ingredients are potatoes, milk & butter. It doesn’t taste instant at all, promise.

** Baked Sweet Potato Hack – Put in the oven at 425 for 50 mins then turn off the oven but leave the SP in the oven for at least 30 more minutes. Did this by accident when I completely forgot it was in the oven and when I finally remembered it and checked it was PERFECT.

One Pan Roasted Pork Tenderloin – Based on Allrecipes.com’s Easy Marinated Pork Tenderloin Recipe.  http://allrecipes.com/recipe/176359/easy-marinated-pork-tenderloin/.  Minor modifications made.

Ingredients
1/4 cup olive oil
1/4 cup soy sauce
1 clove garlic, minced
3 tablespoons dijon honey mustard
salt and ground black pepper to taste
splash of white wine
2 pounds pork tenderloin
Mushrooms – 1 small package
Butternut Squash – 1/2 a squash
Brussel Sprouts – small bag
Directions
1. Make two batches of the sauce (one for meat, one for vegetables). Whisk together the olive oil, soy sauce, garlic, mustard, salt, wine, and pepper in a bowl. Place the pork loin in a large resealable plastic bag and pour in the marinade. Place the other batch in the refrigerator.  It will later be poured on the vegetables and pork.  Marinate in the refrigerator at least 1 hour before cooking.
2. Preheat oven to 350 degrees F (175 degrees C).
3. Slice mushrooms, butternut squash, and brussels sprouts
3. Transfer the pork loin to a baking dish; pour marinade over the pork.
4. Make lengthwise slit halfway thru the entire loin, pour vegetables with sauce on top.
5. Put a loose foil tent over everything for first 1/2 of cooking time.
6. Cook in the preheated oven until the pork is no longer pink in the center, 45 to 60 minutes. An instant-read thermometer inserted into the center should read 145 degrees F (63 degrees C).
 Avocado Pesto Pasta with shrimp & cherry tomatoes – I found this recipe on pinterest. I added shrimp to it from protein and love it. I don’t put in the corn. While the pasta is cooking, I saute the shrimp & cherry tomatoes in a separate pan  with OO, fresh chopped garlic, fresh lemon juice, pepper, salt & red pepper flakes. I’ll make my own “garlic bread” by cutting a baguette in half, brushing on olive oil, sprinkle on some garlic salt, italian seasoning & red pepper flakes. Yum!!!

 

 

 

 

Fave Snacks: 
Persian cucumbers
These delicious mochi snacks from TJs
dried mandarins
RX bars
Just fruit bars from TJs
Apples
Ice Cream – I tried So Delicious, Coconut Milk ice cream in a chocolate almond flavor and it –was super yummy! I also tried the Cashew Milk Vanilla and it was less delicious.

Hope this helps! Let me know any dairy free recipes that you love in the comments!

Xo,

M

Leave a Reply

Your email address will not be published. Required fields are marked *