April 30, 2014
Dairy-Free Breakfasts

Avoiding dairy can make breakfasts tricky. Take away traditional milk, yogurt and cheese and you can feel left with an uninspiring list of options. Here are six breakfast combos that avoid cow's milk but incorporate plenty of protein and fiber to keep you full & satisfied:


- Breakfast Sandwich: 1 sandwich thin (whole grain) + 1 egg + 1 veggie sausage patty + 1 oz. tomato + 1/2 c. berries (Stage 7. 292 calories, 21g protein, 9g fat, 33g carb, 7g fiber, 321mg sodium)

- Grain-free Breakfast Sandwich: 1/4 c. liquid egg whites + 1 veggie sausage patty + 2 oz. tomato (2 slices as 'sandwich') + medium banana with 1 tbsp. peanut butter on side  (Stage 4. 331 calories, 21g protein, 11g fat, 37g carb, 6g fiber)

- Breakfast Shake: 1 scoop soy protein powder, unflavored + 1/2 banana + 1/2 c mixed berries + 1 tbsp. ground flax + 2 tsp. almond butter + cinnamon or unsweetened cocoa, to taste (Stage 4. 300 calories, 29g protein, 10g fat, 27g carb, 7g fiber -nutrition is without cocoa)

- Yogurt + Protein Combo: 1 container fruit flavored soy yogurt (ex: Silk brand) + 1/4 oz. walnuts mixed in, with 1 chicken sausage (such as Isernio's brand) (Stage 5. Approx. 305 calories, 24g protein, 12g fat, 27g carb, 1g fiber)

- Burrito: 1 high-fiber whole grain wrap or corn tortilla + 1/2 c beans + 1/2 c (uncooked measure) scrambled egg whites + 2 tbsp salsa + 1/4 avocado (Stage 7. Approx. 325 calories, 12g fat, 40g carb, 26g protein, 20g fiber)

- Cereal: 1 c. unsweetened almond milk + 3/4 c. Kellogg's Special K Protein Plus cereal + 1 med. apple + 1 Isernio's Hickery Maple Chicken sausage (Stage 7. Approx. 320 calories, 28g protein, 9g fat, 36g carbohydrate, 10g fiber)


Feel free to use the above as examples of templates (swap out brands above for ones you enjoy if you'd like!) Enjoy a filling, but dairy-free start to your day if that's in your meal plan with the ideas above. And don't forget to ask your Dietitian for more ideas that are appropriate for your goals and dietary needs!

Written by Erika Brown

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