Egg, Dairy & Grain Menu: Eliminating Dairy Version

Egg and Dairy Free Menu


MondayTuesdayWednesdayThursdayFridaySaturdaySunday
BreakfastOatmeal with Mixed Berry SmoothiesChia Pudding BowlOatmeal, a different variation than Tuesday’sNut Butter Toast, and SmoothiesOatmealPancakes, with Hash Browns and SausageTropical Smoothies, and Nut Butter Toast
SnackRaw Nuts, and FruitEasy EdamameHummus, Sliced Cucumber, and Baby CarrotsRaw nuts, and FruitDeli Meat Snack WrapCelery and Nut Butter with RaisinsRaw nuts, and Fruit
LunchChicken on Green Salad with Dairy Free DressingVeggie Soup and Deli Meat Roll-upsLeftover meatloaf, Salad with Dairy Free DressingCollard Wraps with Leftover Coleslaw and TunaSoup and SaladApples and Tuna Salad over Garlic LentilsLeftover Grilled Veggies on Salad with Barbecue Meatballs
SnackTuna Mixed with Hummus on CrackersRaw Nuts, and FruitRaw Nuts, and FruitHummus, Sliced cucumber, and Baby CarrotsCelery and Nut Butter with RaisinsHummus, Sliced cucumber, and Baby CarrotsCelery and Nut Butter with Raisins
DinnerOrzo with Red Sauce, Shrimp, and Green Beans Note: *Quick Prep Overnight Chia Bowl*Meatloaf, with Garlic Collard GreensBeans and Rice with turkey and fennelQuick Asian Stir FryTaco NightGrilled steak, Salad, and Grilled VeggiesRoast Chicken with Lemon Asparagus and Baked Potatoes

Egg and Dairy Free Menu Tips:


The easiest way to split up your fruit and sugar combination is to completely eliminate one. In your case, eliminate sugar since sugar doesn’t have the nutritional value like fruit does. Our menus are written following this “avoid one” guideline. You will see reminders in the tips to avoid sugar, and to always read labels, as different forms sugar are added to so many foods.

If you’re planning on having sugar, then plan your day accordingly, and avoid fruit for the amount of time you are supposed to. For example, if your hours of separation are 6 hours, and you’re going to a birthday party (with cake) in the evening, then fill up on fruit at breakfast. At lunch, snacks, and dinner avoid fruit, and eat more veggies instead. By the time dessert rolls around you should be safe. Remember fruit can hide in unexpected places, like in most prepared red pasta sauces there is citric acid. Also, you can’t always be sure what is in food from a restaurant, but reading the entrée descriptions should let you know if there is fruit in the dish

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