Dairy Free Meal Ideas for Breastfeeding Mums

My breastfed baby had a cow’s milk protein allergy so I had to switch to a dairy free diet. I ate dairy free for approximately 18 months which was around when my baby was slowly able to tolerate dairy products. These meal ideas are dairy free, really easy to make, and full of goodies for nutrition which you need lots of mamma! Don’t worry if you don’t like salad, there are lots of healthy things you can eat.

5 simple dairy free meals for breastfeeding mums: 

1. Turkey Meatballs

High in protein (the building block for growth) and low in fat.

In a mixing bowl, combine turkey mince, cooked onion & garlic, breadcrumbs, one beaten egg and dried herbs. shape into balls and cook on a baking tray in the oven for 20mins at 180°C

2. Spaghetti Bolognaise

Use wholewheat pasta to feel fuller for longer.

Fry onion, garlic, beef mince or Quorn. Add a tin of chopped tomatoes and stock made with a beef knorr stock pot (dairy free). Simmer until sauce has thickened. Serve over wholewheat pasta or spaghetti.

3. Mashed avocado on white bread.

A very quick but tasty lunch, white bread provides calcium and the healthy fats in avocado may help with milk production.

Mash an avocado and spread straight onto toasted white bread, no butter needed! Serve with fresh carrot sticks. (Top tip – keep any unused avocado in a tub in the fridge with a piece of chopped lemon to prevent it going brown.)


4.Peanut butter bagel with chia seeds

Nuts will help you feel full while chia seeds are calcium superstars. Buy from your local supermarket, no need to visit a special health store to find them. Simply sprinkle about a tablespoonful over a bagel spread with peanut butter. If avoiding peanuts, swap for mashed banana – it’s nicer than it sounds! (chia seeds are also nice sprinkled over porridge).

chia seeds

5. Parsnip and carrot soup

Root vegetables are full of fibre which will help you feel full and keep you regular. Use pre-chopped veg and chuck in the slow cooker to make it even easier.

Fry onion and garlic in a saucepan with a little olive oil, add 3 each chopped parsnip and carrots and about a litre of dairy free stock. Add a teaspoon of fresh grated ginger and a teaspoon of mild curry powder. Cook until the vegetables are soft and blend with a hand blender. Serve with fresh bread and dairy free spread (vitalite is nice). dairy free soup

I hope these five easy dairy free meals have given you some inspiration. If you’ve only recently gone dairy free, it does get easier! What’s your go-to quick dairy free meal that’s easy to make? Let us know in the comments.

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dairy free meals

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