Soy-free & Milk-free Diet

An allergy or intolerance to milk is typically manageable, but when coupled with a soy allergy or intolerance, meal planning and preparation is even trickier. It takes patience and willingness to experiment in the kitchen and to effectively devise recipes for persons allergic to both milk and soy. If you dine out, exercise caution when ordering baked goods and creamy sauces. Read nutrition labels before buying processed foods to identify products with milk and soy as ingredients.

Recipe Substitutions

If you cook and bake at home, make adjustments for recipes that call for soy or dairy milk. Rice milk and almond milk provide two options. Neither contains as much protein as soy and cow's milk. Some sauces and puddings may not thicken properly if you use rice or almond milk, however. You can add eggs to create the binding properties of protein. If you're making pumpkin pie, for instance, you can substitute rice milk for condensed milk and double the eggs called for in a recipe. In many recipes, you can substitute rice milk, almond milk, potato milk or fruit juices for cow's milk without making additional adjustments.

Nutrients

People who can't tolerate milk or soy will need to substitute other foods to meet calcium and protein nutritional needs. A cup of whole milk contains 7.86 g of protein, 276 g of calcium and 146 calories. A cup of soy milk contains 10.98 g of protein, 93 g of calcium and 127 calories. Non-dairy, non-soy sources of calcium include broccoli, kale, almonds, fortified orange juice and rice milk, fortified breakfast cereals and almonds. You can easily obtain protein from such sources as fish, beans, lentils, chicken and beef.

Dairy Foods To Avoid

Foods to avoid if you have milk and soy allergies include milk, cream, yogurt, lactaid, acidophilus milk, ice cream, shakes, butter, cheese, baked goods that contain milk, mashed potatoes and breakfast mixes that contain dried milk. Some products include milk derivatives such as whey, casein, protein powder and artificial cheese flavorings. If you're particularly sensitive to dairy, read food product labels before buying candy and protein powders. Also avoid products that contain hydrosolate.

Soy Products to Avoid

Soy products to avoid include soybeans, tofu, veggie burgers, miso, meatless chicken, natto, tempeh, soy flour, soy bacon, soy nuts, soy cheese and soy sprouts. Avoid products that contain hydrolyzed vegetable protein, monosodium glutamate, lecithin, textured vegetable protein or monodiglyceride. Some vegetable oils and vegetable broths contain soy. Other hidden sources include gum and starch. If you purchase rice cheese or almond cheese, check the labels. Some contain small amounts of milk or soy.