I have a dairy-allergic son (and could not have dairy myself while still nursing him), so I'm pretty used to getting by without dairy for months at a time. For breakfast, eggs are great -- you can find plenty of non-dairy margarines these days to cook them with if you're frying, or use oil. Almond milk or soy milk makes a good replacement on cereal. You can get away with either or both of those things if you're making something like pancakes or waffles, as well. Breakfast isn't so hard.
The real big challenge (besides cheese, if you like that -- health food stores have a good brand called Daiya that you may find acceptable, but most substitutes I find truly dire and some even actually have milk protein in the form of casein!) is the labels. You will find that nearly every grocery store bread and most grocery store cereals, granola bars, and so on have added milk products. Freihofer's wheat is OK I think, and so are most rye breads. (Health food stores tend to have more options.) But there's no substitute for looking at labels on pretty much anything that comes in a package. You're going to need to watch out for all kinds of danger words, including but not limited to whey, casein, milk, milk powder, etc etc. Depending on how strict you need to be you may also need to look out for things like "lactate" or "lactylate", which may or may not be derived from milk, or caramel color, which usually is. (Caramel on its own contains milk, too.) You may or may not need to worry about whether the product was processed in the same facility or on the same equipment as things that contain milk -- you can usually find that information at the end of the ingredient list. There are websites out there that contain the complete list of ingredients that might be a problem.
A useful tip is to look for kosher symbols (usually on the front of the package somewhere, if present). A stylized U or K *without* a little "D" next to it means no milk. (If there is a "D", stay away.) The word "pareve" or "parve" always means no milk.
For recipes, if you get bored or out of inspiration, I greatly recommend vegan cooking websites. I've found such great stuff on those, and less "fake food" than you might expect.
Height 5'8 1/2"
GW: Originally 150. Maintaining at about 146 since June 2013.
5K 4/21/11: 31:55
|45 Maintenance Weeks