If you are unable to eat eggs or dairy products because of an allergy or intolerance, you still have plenty of delicious and nutritious menu options. A dairy- and egg-free dieter must avoid many processed foods, especially baked goods and frozen meals, as they may contain egg or milk ingredients. Many foods are naturally free of eggs and dairy, so you can still enjoy a balanced diet.
Significance
More than 90 percent of food allergies are caused by just seven foods, two of which are dairy and eggs. Dairy products include milk, pudding, yogurt, ice cream, cheeses and kefir. Dairy products are often used as ingredients in soups, mashed potatoes, cakes, cookies and casseroles. In addition to being a breakfast staple, eggs are an ingredient in some noodles, breaded meats and baked goods.
Substitutions
You can use soy, rice, coconut, hemp or nut milk in place of cow's milk. Soy and coconut milk yogurts are also available as alternatives to dairy yogurts. Soy, nut, and rice-based cheeses can be found in natural foods stores. Although they do not melt as smoothly as dairy cheese, they offer flavor to casseroles and salads. Flax seed meal can be a substitute for eggs in baking. Mix 1 tbsp. of flax seed meal with 3 tbsp. water in lieu of one egg in pancakes, quick breads, cookies and muffins.
Considerations
Getting adequate amounts of calcium without consuming dairy can be a concern. Include calcium-fortified soy milk or orange juice, tofu, canned fish with bones, rhubarb and leafy greens regularly as non-dairy calcium sources. Many packaged and processed foods contain eggs, so check ingredient lists carefully if you choose processed foods. Look for words such as albumin, globulin, ovomucin and ovovitellin, which indicate egg or egg protein and lactose, whey or casein, which indicate the presence of dairy.
Sample Meal Plan
A dairy- and egg-free diet might begin with oatmeal made with dried fruit and soy milk. For lunch, you could have a salad made with canned salmon, romaine lettuce, boiled potatoes, green beans, olive oil and lemon juice. For dinner, whole-wheat pasta, marinara sauce, lean ground turkey and steamed broccoli is a hearty, dairy- and egg-free option. For snacks, enjoy soy yogurt, fresh fruit, nuts or nut butter, bean dips or broth-based soups.
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