Dairy-free diet for weight loss: features, menus, recipes and reviews

Many people mistakenly believe that milk is a completely innocuous product, useful for adults and children.

A common problem for young children is an allergy. It can start suddenly, and many reasons can cause it, the main of which are: food, milk, in particular. It can cause harm to adults, if the milk protein has an allergic reaction. And for the fair sex, who decided to lose weight, this food should be excluded from the diet.

A non-dairy diet for weight loss and a children's diet against allergies will help to cope with these problems.

General recommendations

Dairy-free diet for weight loss

A dairy-free diet is great for people who want to lose weight, because the diet excludes the various fats that are saturated with dairy products. Of course, it will be difficult to replace this product with another, especially if it is included in the category of loved ones, but you can take soy milk or almond milk instead.

For snacks fit fruits and vegetables, dried fruits, raisins, any nuts.

However, do not overdo it with the duration of the diet, dairy-free diet for weight loss should have a duration of 1 to 2 weeks, since milk is a source of useful proteins and calcium. The only exception is the presence of an allergy to dairy products.

Approximate menu of the dairy-free diet for weight loss

Dairy-free diet

Fighting overweight is one of the main reasons for the rejection of dairy products.

The sample menu is not a reference menu, and, choosing a set of products and dishes, one should proceed from their individual preferences.

Approximate dairy-free diet menu for the day:

Breakfast :

  • omelette with vegetables;
  • fruit puree( bananas, strawberries with soy milk);
  • fruit juice, coffee or tea.

Lunch :

  • soup made of low-fat meat or fish;
  • vegetable salad( cucumbers, tomatoes, greens, olive oil);
  • peach or nectarine;
  • tea.

Dinner :

  • fish or meatballs;
  • potatoes baked in the oven;
  • lettuce leaves;
  • fruit juice.

About soy products, recipes

Dairy-free diet, recipes

Increasingly, people are switching to soy products, dairy-free diet is becoming more popular.

How can I use soy milk?

  • For breakfast cereals.
  • For making cappuccino: brew coffee. Milk bring to a boil, beat for 30 seconds until a good foam, put the foam in the coffee and sprinkle cocoa on top.
  • It is better to whip the soy yogurt before use. You can add to the first hot, but not boiling dishes, so that it does not become granular. Sauce for ice cream or pancakes. Half a cup of soy cream to heat, add 1 tbsp.l of sugar and a bitter chocolate bar.
  • Fruit dessert: cook apple sauce and mix with whipped soy yogurt.

Non-dairy diets for a child: general recommendations

Dairy-free diet for a child

Allergies can begin at any age, but often begin in children from the first months of their life. Many factors contribute to the emergence of this nonspecific reaction, for example, uncomfortable clothing, water, food, animal hair, pollen of plants, etc. It happens that allergy provokes the milk protein, which is necessary for the child, especially at this age, so for parents this is a huge problem.

Allergy treatment requires an integrated approach. But the first place is food. Often the exception of the diet of the main allergen promotes the fastest easing of allergic reactions.

Children's dairy-free diet and the main recommendations for it:

1. Eliminate dairy products( cottage cheese, kefir, sour cream, ice cream, etc.) from the diet, as well as other products( if any) that cause the baby's allergy.

2. Include more meat in the diet: this product will make up for the lack of protein.

3. Use calcium in tablets, or soy or rice milk, which will make up the calcium content in the body.

4. Switch to dairy and sour-milk mixes( for infants).

5. If possible, cook meals in a double boiler.

Approximate diet menu without milk for a child

Dairy-free diet for the child, the menu

This menu is not a reference for every child, as it should be based on his age, individual preferences and concomitant diseases.

Dairy-free diet for the child( menu is approximate):

  • Breakfast : boiled water porridge "Hercules" with fresh fruit( or mashed potatoes), raisins, nuts;fruit compote.
  • Lunch : pea soup;mashed potatoes with a piece of low-fat meat;green tea.
  • Dinner : casserole from carrots and semolina;cocoa beverage, boiled on water.

Dairy-free diet for a child

Menu of non-dairy diet

Stew with meat

Boil 0.5 kg of low-fat meat, cut into pieces. Cut the onion head, a small grated carrot, a small grated beet, 2-3 medium-sized potatoes. Preheat 1 tbsp.l of vegetable oil in a frying pan, lay out the meat, then shift the potatoes, lightly fry and simmer for 5 minutes under the lid, pour the onions, a minute later - carrots, a minute later - beets and pour with water so that it covers the contents, cover, reduce the fireand cook until done.

Fish soup

Preheat in a frying pan 1 tbsp.l of vegetable oil. Pour the onion cut into cubes, add salt and pour a liter of hot water. Wait for the boil. Add black pepper on the tip of the knife, grated carrots and 2-3 potatoes, diced. Cover with a lid for half an hour. At this time, clean the fish, remove the bones and the ridge and add the fish to the soup. Cook until ready to fish.

Dairy-free diet: recipes without adding milk

Chocolate cake without milk and eggs

Mix 2 tablespoons sugar, 6 tbsp.l cocoa, 3 tbsp.flour, 2 tsp vanilla sugar, 2 tsp.baking powder( or 2 teaspoons of soda, slaked with vinegar).In another bowl, mix 2 tablespoons of water, 150 g of vegetable oil, 1 tbsp.l of vinegar. Mix the dry and liquid mixture and pour into a greased form, bake for 45 minutes to an hour. When the pie is cooled, sprinkle with powdered sugar.


Take half a glass of raisins and dried fruits, pour a glass of boiling water, wait 15 minutes. Water drained, rinsed, dried fruits cut, all dried on a towel. Peel a glass of nuts. Mix nuts, 1 tbsp of cleaned sunflower seeds from 6 oats of oatmeal and add a pinch of salt, 1 teaspoon of cinnamon, half a cup of vegetable oil and honey( if honey is solid - melt in a water bath).Put the mixture on a baking sheet, bake for 40 minutes, stirring every 10 minutes. You can bake first 15 minutes, get a cake, sprinkle with coconut chips( 100 g) and bake the remaining 25 minutes, stirring, so as not to burn. In the end add dried fruits with raisins.

Potatoes in Greek

1-1,5 kg of potatoes clean and cut into cubes. In a frying pan, heat 2 tbsp.l vegetable oil, lightly fry the potatoes, stirring.2 tooth.garlic grind, mix with an incomplete glass of olives and add to the potatoes. Stamp for 5-7 minutes. Cut 2-3 pcs of tomatoes and add to the potatoes, sprinkling 1 tsp. Dry oregano( or cilantro), mix. Cover with a lid, reducing the heat. The dish will be ready in about half an hour. Add spices, salt to taste.

Rice with mushrooms

Boil meat or mushroom broth. Cut 300 g of mushrooms. Onions( 1 arrow) and garlic( 1 clove) finely chopped. On warmed vegetable oil lay out the mushrooms with onion and garlic, fumigate until the liquid evaporates. Add 1 tbs rice, pour in 2 st broth. Chop a small bunch of parsley, pour out with salt and pepper to taste in rice, cover, reduce heat and leave for 20 minutes.

Soup with canned food

Clean and wash 8 potatoes, 1 carrot, onion and parsley. Half a cup of pearl barley or rice rinse. Open a can of canned salmon or saury, get rid of bones, clean the salmon from the skin. Potatoes cut into cubes or cubes, together with rice pour into a saucepan, pour 2 liters of water and boil. Grate the carrots, chop the onion, sprinkle everything in a frying pan. In a pan, throw the fish along with the juice, carrots with onion and chopped parsley. Cover, reduce heat. Cook for 15-20 minutes.