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A balanced diet that includes calcium & protein-rich dairy-free alternatives

 

How will the Dairy-free diet work for you?

If you’re lactose intolerant or dislike dairy products, the Dairy-free meal plan will ensure a balanced diet while excluding dairy products. It includes a variety of calcium & protein rich soy products to help you maintain good bone health and plenty of fresh fruit and veg, lean protein sources and wholegrains.

Why the Dairy-free diet?

  • Ensures a balanced diet when excluding dairy
  • A variety of calcium & vitamin-rich foods
  • Plenty of lean protein sources
  • Eliminates bloating associated with dairy

  • Breakfast

    Cereal with toast and fruit

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    Info

  • Lunch

    Chicken and salad filled pitta

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    Info

  • Dinner

    Fish fillet with baked sweet potato

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    Info

  • Snack

    Soy Yoghurt Snack

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    Info
  • Calories
  • 435
  • Protein
  • 15g
  • Carbs
  • 84g
  • Fat
  • 8g

Breakfast

Cereal with toast and fruit

  • 40g of wholegrain breakfast cereal served with 100ml of soya or rice milk
  • 2 slices of wholegrain bread spread with 1 tsp of reduced fat olive spread and 1 tbsp of reduced sugar jam or marmalade
  • 1 pear
  • Calories
  • 425
  • Protein
  • 22g
  • Carbs
  • 62g
  • Fat
  • 11g

Lunch

Chicken and salad filled pitta

  1. Fill 1 pitta bread with 2 roast chicken slices (25g each), 2 level tbsp of reduced fat mayonnaise
  2. Top with mixed salad leaves and 6 cherry tomatoes drizzled with 2 tsp of low fat salad dressing
  3. 1 orange
  • Calories
  • 445
  • Protein
  • 30g
  • Carbs
  • 56g
  • Fat
  • 12g

Dinner

Fish fillet with baked sweet potato

  • 1 serving of Fish fillet with baked sweet potato (see recipe below)
  • 75g of grapes

Recipe

Ingredients

  • 1 medium sweet potato (around 200g)
  • 140g of cod or other white fish
  • 1 vegetable of choice
  • 2 tsp of olive oil

Method

  1. Pierce potato all over with a fork and place on the top shelf of the oven. Bake for 1hr - 1hr 15 minutes at 190 C or microwave on high for 10-15mins
  2. Using the oil stir-fry the vegetables for 3 or 4 mins and fry the fish for about 2 minutes on each side, or until slightly golden
  3. Drizzle the fish with lemon juice and serve with the potato and vegetables

  • Calories
  • 145
  • Protein
  • 3g
  • Carbs
  • 31g
  • Fat
  • 2g

Snack

Soy Yoghurt Snack

  • 100ml soy yoghurt with 75g of strawberries
  • 100ml glass of orange juice