Other Weight Loss & Healthy Eating Diet Plans
- Spring Fresh diet
- Gi diet
- Light Choices diet
- Mediterranean diet
- Total Wellbeing diet
- Vegetarian diet
- Low carb diet
Specialist Health Diet Plans
- Cholesterol-lowering diet
- Dairy-free diet
- Diabetes diet
- Gluten-free diet
- Heart smart diet
- High fibre diet
- Low sugar diet
- Low fat diet
- Lower salt diet
Do It Your Way Plans
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
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Breakfast
Porridge with soy milk and fruit
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Info -
Lunch
Tuna and Mayo Sandwich with Salad
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Dinner
Sesame Chicken Stir Fry
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Snack
Popcorn and orange juice snack
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Info
- Calories
- 460
- Protein
- 14g
- Carbs
- 84g
- Fat
- 10g
Breakfast
Porridge with soy milk and fruit
- Prepare 50g of porridge oats per pack directions with 200ml of soya or rice milk
- Mix with 2 tsp of golden syrup and 1 chopped banana
- 1 pear
- Calories
- 425
- Protein
- 28g
- Carbs
- 70g
- Fat
- 6g
Lunch
Tuna and Mayo Sandwich with Salad
- Mix 75g of tuna (canned in brine, drained) with 1 tsp of reduced fat mayonnaise and 35g of sweetcorn
- Fill 2 slices of wholegrain bread with tuna mix and mixed salad leaves
- 100ml of soya yoghurt
- 75g of grapes
- Calories
- 420
- Protein
- 36g
- Carbs
- 47g
- Fat
- 10g
Dinner
Sesame Chicken Stir Fry
- 1 serving of Sesame chicken stir fry (see recipe)
- 1 orange
Did you know? Sesame seeds add a nutty taste to this stir fry and are a good source of calcium!
Recipe
Ingredients
- 38g of egg noodles (uncooked weight)
- 100g of chicken fillet
- 1 tsp of vegetable oil
- 1/3 pepper
- 2 spring onions
- 1 clove of garlic
- 100g of mange tout
- 1 tbsp of teriyaki sauce
- 1 tsp of sesame seeds
Method
- Cook the noodles following package directions, omitting suggested fat or salt
- Cut the chicken into strips the size of your little finger
- Heat the oil in a non-stick frying pan or wok and cook the chicken over a medium-high heat to seal on all sides
- Add the sliced pepper and cook for 3 minutes
- the spring onion, cut into 4cm (") pieces, and the crushed garlic
- Cook for another couple of minutes, then add the mange tout, teriyaki sauce and 2 tbsp of water
- Keeping the heat high, cook for 2-3 minutes, until the mange tout are just tender
- Stir in the cooked and drained noodles and sprinkle with sesame seeds before serving
- Calories
- 155
- Protein
- 4g
- Carbs
- 34g
- Fat
- 1g
Snack
Popcorn and orange juice snack
- 25g of lightly salted popcorn
- 1 glass of orange juice (125ml or 5fl ozs)
- 50g of strawberries