{"id":30543,"date":"2021-11-10T21:09:31","date_gmt":"2021-11-10T21:09:31","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=30543"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"dairy-free-diet-plan","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/","title":{"rendered":"Dairy-Free Diet Plan For Beginners: A Week&#8217;s Worth Of Nutritious Meal Ideas"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#Day_One\" >Day One<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#Day_Two\" >Day Two<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#Day_Three\" >Day Three<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#Day_Four\" >Day Four<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#Day_Five\" >Day Five<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#Day_Six\" >Day Six<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#Day_Seven\" >Day Seven<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#Tips_For_Dairy-Free_Diet_Plan\" >Tips For Dairy-Free Diet Plan<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#The_Bottom_Line\" >The Bottom Line<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#DISCLAIMER\" >DISCLAIMER:<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#SOURCES\" >SOURCES:<\/a><\/li><\/ul><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">It is a well-known fact that dairy products can cause disturbances to the digestive systems of <a href=\"https:\/\/betterme.world\/articles\/why-does-milk-make-you-sleepy\/\">some people<\/a>. 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<\/span><span style=\"font-weight: 400;\">\u00a0in those who are allergic to it (<a href=\"https:\/\/www.webmd.com\/allergies\/casein-allergy-overview\">3<\/a>).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/milk-diet-for-weight-loss\/\">throughout the day<\/a>. In order to make sure you\u2019re getting enough nutrients without any interference from dairy products, here is a week\u2019s worth of dairy-free diet plan meals!\u00a0<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dairy-Free_Diet_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Day_One\"><\/span><strong>Day One<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Power <a href=\"https:\/\/betterme.world\/articles\/9-essential-nutrients\/\">smoothie<\/a> made with berries, nuts, and plant milk. Try soy, almond or coconut milk instead of dairy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled chicken and baked potatoes with a side of guacamole and salsa\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Broccoli soup and whole wheat bread<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Day_Two\"><\/span><strong>Day Two<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Granola cereal made from oats and nuts mixed with plant-based yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Grilled tofu with brown rice, broccoli, and sesame seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Grilled chicken, brown rice, and steamed broccoli.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> A piece of dark chocolate or some apple slices dipped in almond butter<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dairy-Free_Diet_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-38979 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5312-1024x576.png\" alt=\"dairy-free diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5312.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5312-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5312.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/Frame-5312.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Day_Three\"><\/span><strong>Day Three<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Avocado, ham, and egg sandwich<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Creamy carrot soup (made with coconut milk instead of cream) and whole wheat bread<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> A handful of nuts and fresh fruit<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Beef stir fry with cauliflower rice<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/lactose-free-diet\/\">Lactose-Free Diet: Can Ditching Dairy Help You Slim Down?<\/a><\/span><\/i><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Day_Four\"><\/span><strong>Day Four<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Oatmeal made from rolled oats and almond milk. Top it off with peanut butter and frozen berries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Tuna salad wrap made with whole wheat <a href=\"https:\/\/betterme.world\/articles\/which-milk-is-best-for-weight-loss\/\">tortillas<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Spinach, grilled chicken breast, and a side of brown rice<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Day_Five\"><\/span><strong>Day Five<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Scrambled eggs with whole wheat toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Whole wheat pasta with Italian seasoning and mushrooms topped with olive oil<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Celery and carrot sticks\u00a0 dipped in hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Broccoli cheese soup and whole wheat bread\u00a0<\/span><\/li>\n<\/ul>\n<h2><span class=\"ez-toc-section\" id=\"Day_Six\"><\/span><strong>Day Six<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Oatmeal with fresh strawberries and peaches mixed in<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Bean salad made with canned beans, chopped vegetables, and vinaigrette dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\"> Smoothie made with berries and plant-based yogurt<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Fresh fish cooked in garlic butter over whole wheat couscous<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dairy-Free_Diet_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31711 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/3-3-1024x576.jpg\" alt=\"dairy-free diet plan\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/3-3.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/3-3-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/3-3.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/3-3-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/3-3.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Day_Seven\"><\/span><strong>Day Seven<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Turkey bacon and egg sandwich on whole <a href=\"https:\/\/betterme.world\/articles\/lactose-intolerance-weight-loss\/\">wheat bread<\/a><\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Stir-fried vegetables with brown rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snacks:<\/b><span style=\"font-weight: 400;\">\u00a0 An orange\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Spaghetti\u00a0 with turkey meatballs<\/span><\/li>\n<\/ul>\n<p><strong>Betterme will keep you laser-focused on your weight loss journey! Nutrient-packed meal plans, fat-blasting workouts, galvanizing challenges and much more. <a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dairy-Free_Diet_Plan_For_Beginners\">Try using the app and see<\/a> for yourself!<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_For_Dairy-Free_Diet_Plan\"><\/span><strong>Tips For Dairy-Free Diet Plan<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Switching from dairy products to <a href=\"https:\/\/betterme.world\/articles\/can-soy-milk-make-you-gain-weight\/\">plant-based<\/a> alternatives is not always easy.\u00a0 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!<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some quick tips for going dairy-free:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach for the unsweetened plant-based yogurt instead of dairy yogurt.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Choose nut, oat, or coconut milk over cow&#8217;s milk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Look for meat alternatives that are made with beans or soy protein instead of dairy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try mustard or balsamic vinegar on sandwiches instead of creamy condiments that may contain\u00a0 dairy ingredients.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Make sure you&#8217;re getting <a href=\"https:\/\/betterme.world\/articles\/is-drinking-milk-before-bed-good-for-weight-loss\/\">enough calcium<\/a> by reaching for soybeans, almonds, dark leafy green vegetables, sesame seeds, and calcium-fortified juices, etc (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6683260\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When eating out, be mindful of hidden dairy ingredients like butter or cheese in pre-made foods like fries or salads.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Don&#8217;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 (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/milk-allergy-diet\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). If you see any of these ingredients listed on the box\/packaging\/label of the food you&#8217;re about to eat, don&#8217;t buy it!<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be mindful of foods labeled as &#8216;non dairy&#8217; or &#8216;vegan.&#8217; These products are not always free from milk proteins (<\/span><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/milk-allergy-diet\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). 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&#8217;s even more important to read ingredient lists when you purchase these types of foods so that you can avoid hidden dairy ingredients.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/greek-yogurt-benefits\/\">Greek Yogurt Benefits For Weight Loss: Flavor-Packed, Creamy, And Totally Guilt-Free!<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dairy-Free_Diet_Plan_For_Beginners\"><img decoding=\"async\" class=\"aligncenter wp-image-31710 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/4-2-1-1024x576.jpg\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/4-2-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/4-2-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/4-2-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/4-2-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/4-2-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/b12-foods-vegetarian\/\">intolerance<\/a>, which means you simply cannot digest lactose, the sugar in cow&#8217;s milk.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dairy-Free_Diet_Plan_For_Beginners\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n<p><iframe title=\"BetterMe app\" width=\"770\" height=\"433\" src=\"https:\/\/www.youtube.com\/embed\/a_J4nIpoGmc?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/p>\n<h4><span class=\"ez-toc-section\" id=\"DISCLAIMER\"><\/span><b>DISCLAIMER:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">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!<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"SOURCES\"><\/span><b>SOURCES:<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6683260\/\"><span style=\"font-weight: 400;\">Calcium Intake and Health<\/span><\/a><span style=\"font-weight: 400;\"> (2019, nih.gov)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.webmd.com\/allergies\/casein-allergy-overview\"><span style=\"font-weight: 400;\">Casein Allergy Overview<\/span><\/a><span style=\"font-weight: 400;\"> (2020, webmd.com)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><a href=\"https:\/\/www.hopkinsmedicine.org\/health\/wellness-and-prevention\/milk-allergy-diet\">Milk Allergy Diet <\/a>(n.d., hopkinsmedicine.com)<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"<p>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\u00a0in those who are allergic to it (3). If you [&hellip;]<\/p>\n","protected":false},"author":41,"featured_media":31709,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[67,172],"tags":[],"coauthors":[122,87],"class_list":["post-30543","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-diets","category-meal-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Dairy-Free Diet Plan For Beginners: A Week&#039;s Worth Of Nutritious Meal Ideas - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you looking for a dairy-free diet plan for beginners? You are in the right place! Read on our article and find everything you need to know!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dairy-Free Diet Plan For Beginners: A Week&#039;s Worth Of Nutritious Meal Ideas\" \/>\n<meta property=\"og:description\" content=\"Are you looking for a dairy-free diet plan for beginners? You are in the right place! Read on our article and find everything you need to know!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/1-3.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1080\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jeremy Mukhwana, Kristen Fleming, RD\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/\"},\"author\":{\"name\":\"Jeremy Mukhwana\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/4af81a9674e857f3bf220d385c738a55\"},\"headline\":\"Dairy-Free Diet Plan For Beginners: A Week&#8217;s Worth Of Nutritious Meal Ideas\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/\"},\"wordCount\":998,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/1-3.jpg\",\"articleSection\":[\"Diets\",\"Meal Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">It is a well-known fact that dairy products can cause disturbances to the digestive systems of <a href=\\\"https:\/\/betterme.world\/articles\/why-does-milk-make-you-sleepy\/\\\">some people<\/a>. 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<\/span><span style=\\\"font-weight: 400;\\\">\u00a0in those who are allergic to it (<a href=\\\"https:\/\/www.webmd.com\/allergies\/casein-allergy-overview\\\">3<\/a>).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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 <a href=\\\"https:\/\/betterme.world\/articles\/milk-diet-for-weight-loss\/\\\">throughout the day<\/a>. In order to make sure you\u2019re getting enough nutrients without any interference from dairy products, here is a week\u2019s worth of dairy-free diet plan meals!\u00a0<\/span>\\r\\n\\r\\n<a href=\\\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dairy-Free_Diet_Plan_For_Beginners\\\"><img class=\\\"aligncenter\\\" src=\\\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\\\" alt=\\\"BetterMe\\\" width=\\\"1080\\\" height=\\\"1080\\\" \/><\/a>\\r\\n<h2><strong>Day One<\/strong><\/h2>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Breakfast:<\/b><span style=\\\"font-weight: 400;\\\"> Power <a href=\\\"https:\/\/betterme.world\/articles\/9-essential-nutrients\/\\\">smoothie<\/a> made with berries, nuts, and pla ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/\",\"name\":\"Dairy-Free Diet Plan For Beginners: A Week's Worth Of Nutritious Meal Ideas - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/1-3.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you looking for a dairy-free diet plan for beginners? 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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<\/span><span style=\"font-weight: 400;\">\u00a0in those who are allergic to it (<a href=\"https:\/\/www.webmd.com\/allergies\/casein-allergy-overview\">3<\/a>).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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 <a href=\"https:\/\/betterme.world\/articles\/milk-diet-for-weight-loss\/\">throughout the day<\/a>. In order to make sure you\u2019re getting enough nutrients without any interference from dairy products, here is a week\u2019s worth of dairy-free diet plan meals!\u00a0<\/span>\r\n\r\n<a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2228&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Dairy-Free_Diet_Plan_For_Beginners\"><img class=\"aligncenter\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/10\/Gif_Blue-1.gif\" alt=\"BetterMe\" width=\"1080\" height=\"1080\" \/><\/a>\r\n<h2><strong>Day One<\/strong><\/h2>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Power <a href=\"https:\/\/betterme.world\/articles\/9-essential-nutrients\/\">smoothie<\/a> made with berries, nuts, and pla ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/","url":"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/","name":"Dairy-Free Diet Plan For Beginners: A Week's Worth Of Nutritious Meal Ideas - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/dairy-free-diet-plan\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/11\/1-3.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you looking for a dairy-free diet plan for beginners? 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