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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 banana berry smoothie

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    Info

  • Lunch

    Lentil & carrot soup

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    Info

  • Dinner

    Fruity Beef Curry with rice

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    Info

  • Snack

    Crackers with peanut butter

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    Info
  • Calories
  • 440
  • Protein
  • 8g
  • Carbs
  • 55g
  • Fat
  • 7g

Breakfast

Cereal with banana berry smoothie

  • Blend 100ml of fruit juice, 1 banana and 75g of strawberries until smooth and frothy
  • 40g of wholegrain breakfast cereal with 150ml of soya or rice milk
  • 100 ml of soy yoghurt
  • Calories
  • 460
  • Protein
  • 21g
  • Carbs
  • 84g
  • Fat
  • 6g

Lunch

Lentil & carrot soup

  • 1 serving of Lentil & carrot soup (see recipe below)
  • 1 slice of wholegrain bread
  • 1 orange

Recipe

Ingredients

  • 50g of dried red lentils
  • 1/2 tsp of olive oil
  • 1 small carrot
  • 1 small potato (around 4oz or 100g)
  • 1/2 pint of vegetable stock
  • 1 pinch of mixed herbs

Method

  1. Rinse the lentils under cold running water. Set aside to drain
  2. Heat the oil in a non-stick saucepan and gently cook the onion until softened. Add the grated carrot and diced potato. Cover and allow the vegetables to sweat over a gentle heat for 5-10 minutes
  3. Stir in the lentils, stock and dried mixed herbs, bring to a boil and simmer for 20-30 minutes, until the vegetables are tender
  4. If you wish, liquidise the soup and serve

  • Calories
  • 450
  • Protein
  • 25g
  • Carbs
  • 67g
  • Fat
  • 11g

Dinner

Fruity Beef Curry with rice

  • 1 portion of Fruity beef curry (see recipe below)
  • 38g of brown rice, uncooked weight

Recipe

Ingredients

  • 1/3 tsp of vegetable oil
  • 1/2 onion
  • 75g of lean minced beef
  • 1 tsp of curry powder
  • 1/2 apple
  • 25g of sultanas
  • 1 small tin of chopped tomatoes (227g)
  • 1 tbsp of soya yoghurt

Method

  1. Cook the minced beef in a non-stick frying pan until browned through, drain off any excess fat and liquid and set aside on a plate
  2. Heat the oil in the pan and cook the sliced onion until softened. Sprinkle in the curry powder and continue to cook until the curry powder becomes aromatic
  3. Return the beef to the pan and add the chopped apple, sultanas and tomatoes and simmer gently, uncovered, for around 30 minutes
  4. Stir in the yoghurt just before serving

  • Calories
  • 155
  • Protein
  • 5g
  • Carbs
  • 13g
  • Fat
  • 10g

Snack

Crackers with peanut butter

  • 2 wholegrain cracker or crispbread
  • 1 1/2 tsp of peanut butter