Meal Ideas and Recipes

This is my working list of meal ideas and recipes.  They are at minimum dairy and soy free.  See my list of some of the baking items and staples I use for cooking here.

**Always read the packages of everything you buy.  Everytime! Ingredients can change at any time without notice**


  1. Oatmeal
  2. Eggs
  3. Fruit smoothies
  4. Cream of Wheat or Cracked Wheat
  5. Cereal with a milk substitute (rice, almond, coconut etc) – Kix, Frosted Mini wheats, puffed wheat, grape nuts, – lots of choices out there
  6.  Rudi’s brand bagels and English Muffins- available at Whole Foods stores
  7. Quinoa flakes – like cream of wheat
  8.  Waffles/Pancakes with milk substitution
  9. Scrambled eggs wrapped in a tortilla (I use Baja brand tortillas)
  10. Egg casseroles- just eggs, veggies, maybe some ham or turkey pieces and bake
  11. Breakfast burritos – Baja or homemade tortilla, eggs and sausage or chorizo
  12. Biscuits – Using Spectrum Shortening (palm oil) for shortening and water in place of milk
  13.  Water Only Pancakes
  14. Homemade Blueberry Bagels
  15. Bagels- Bagels Forever Brand – they have blueberry!  I can get these now in my grocer’s freezer section.
  16. Pumpkin Muffins
  17. Pumpkin Apple Muffins – skip the streusel part of the recipe.  They are perfectly sweet without it and dairy free.
  18. Zucchini Apple Bread
  19. Almond Poppyseed Bread with cherry preserves – I substitute in rice milk or almond milk.


  1. Dinner leftovers – my go to.
  2. Lunchmeat sandwich on Whole Foods 365 wheat bread, safe lunchmeat like Boars Head (always ask before buying)
  3. Egg salad with homemade mayo or Hellman’s Canola Mayo
  4. Tuna salad – Check your tuna! Most have soy! Whole Foods carries brands that do not contain soy
  5. Chicken Salad
  6. Chicken breast sandwich
  7. Turkey patty – Jennie-O has pre-made frozen ones I defrost in microwave and sear in a pan in minutes
  8. Grilled veggie sandwich
  9. Tuna and White Bean Panini –  Leave off the cheese, soy free tuna and safe bread of choice/homemade bread – very yummy


  1.  Tacos – safe hard shell tacos, no cheese, safe taco seasoning
  2.  Grilled chicken breast, pork chops, brisket, ribs etc.
  3.   Manwich sandwiches – always check the can
  4.   Homemade pizza with lots of veggies and red sauce, no cheese
  5.  Chili
  6.  Spaghetti – check sauce- we use Prego traditional most of the time
  7.  Burgers  – Whole Foods has safe buns
  8. Grilled Steaks – with sauteed mushrooms (cook in a bit of beef broth and olive oil)
  9. Dairy Free chicken casserole
  10. Honey Dijon Salmon
  11. Kielbasa and Kraut
  12. Cheeseless Lasagna
  13. Quicky Meatloaf
  14. Ginger Chicken with Soy Free “Soy” Sauce
  15. Zucchini Pasta
  16. Sweet and Sour Chicken
  17. Cider Simmered Brats
  18. Magic Salmon
  19. Crispy Fish with Dill Sauce
  20. Homemade Dairy Free Pizza- several ideas for topping here
  21. Beef Daube Provencal
  22. Beef and Broccoli over rice
  23. Quiche -I’ve made this several times with leftover cooked veggies.  Bacon, asparagus, spinach and shallot was our favorite.
  24. Udon Noodle Stir-Fry
  25. Cheese Free Stromboli
  26. Honey Sesame Chicken – freezer meal- slow cooker meal
  27. Chicken and Leek Pie


  1. Meringues from Whole Foods
  2. Macaroons – Check your store bakery – most are dairy and soy free
  3. Angel Food Cake- many box mixes are milk and soy free
  4. So Delicious ice creams – many varieties are milk and soy free- check the band around the top of the container, it should say dairy free, soy free- I’ve seen almond milk and coconut milk varitiesh
  5. Puffy Sugared Cookies
  6. Easy Lemon Bars
  7. Lemon Chiffon Cake
  8. Dairy & Soy Free Frosting
  9. Snickerdoodles
  10. Coconut Whipped Cream
  11. Coconut Vanilla Ice Cream
  12. Angel Food Cake
  13. Grilled Banana Delight
  14. Cherrybrook Kitchen Yellow Cake Mix
  15. Trader Joe’s Snickerdoodles– Top 8 Allergen Free-
  16. One Bowl Crumble Apple Pie
  17. Dairy-Soy Free Pie crust
  18. Manischewitz Passover Cake Mixesmarble cake review here
  19. Peanut Butter Chocolate Chip Cookies – Dairy, Soy and Wheat Free
  20. Pumpkin Bars– (pumpkin layer only)  The pumpkin layer is delicious.  For the frosting I use my dairy free frosting recipe, taking out the almond extract and adding in a teaspoon or two of apple cider vinegar at the very end to give it a bite, similar to cream cheese frosting.
  21. Apple Cake– best served warm and fresh from the oven
  22. Hummingbird cake with my frosting recipe and dried pineapple flowers


  1. Mashed sweet potatoes with cinnamon, honey and butter replacer.
  2. Carrots, steamed and finished with honey and brown sugar
  3. Potatoes – skins on, smashed with fresh thyme and chicken or vegetable stock added
  4. Refried Beans
  5. Green beans with almonds and splash of lemon or Olive oil and lemon zest
  6. Corn on the cob
  7. Asparagus, steamed and finished with lemon zest, splash of oil oil and grated nutmeg
  8. Pasta salad with canola mayo dressing
  9. Corn cake
  10. Apple salad with cranberry vinaigrette
  11. Citrus salad – delicious without the parmesan cup included in this recipe (and no almonds for me)
  12. Sweet Vinaigrette Coleslaw with Ramen
  13. Brussel Sprouts with Bacon
  14. Summer Corn Salad
  15. Simple Rice Pilaf
  16. Pepperidge Farm Artisan Bread  – reviewed it here
  17. Winter Fruit Salad with Lemon Poppyseed Dressing – leave out the swiss cheese.  So much flavor going on, it isn’t missed at all.
  18. Macedonia Fruit Salad


  1. Smoked salmon pureed with olive oil and dill, serve with bread or crackers
  2. Flavored Oil and bread to dip in
  3. Salsas and safe corn chips (many available in grocery stores)
  4. Deviled eggs made with canola mayo
  5. Double Tomato Bruschetta
  6. Guacamole
  7. Tomato Caper Spread
  8. White bean dip with toasted pitas – I get requests for this every time I take it. No substitutions needed.
  9. Roasted veggie dip with pita, zucchini sticks, crackers – leave parmesan off crackers
  10. Avocado and White Bean Dip


  1. Fresh fruits and vegetables
  2. Homemade Popcorn – I like Alton Brown’s recipe– just need a metal bowl and foil
  3. Fritos
  4. Tostito Scoops Chips
  5. Lays Salt and Vinegar chips
  6. Stacy’s Pita chips – The gingerbread flavor or cinnamon-sugar are amazing
  7. Back to Nature brand – whole wheat crackers (like Triscuits) and Vanilla Wafers
  8. Terra Chips – Original veggie blend is safe, some of the new sweet potato flavors are not
  9. Angie’s Artisinal Treats- Kettle Corn, classic flavor – I find this in regular grocery stores
  10. Rold Gold Pretzels – Honey Wheat sticks are great with honey mustard pretzel dip
  11. Synder’s  of Hanover Pretzles – many varieties – website has ingredient lists
  12. Trader’s Joe’s Roasted Coconut Chips – little sweet cruncy bites of coconut
  13. Annie’s Bunnies Snacks- Cinnamon- the ingredients are dairy and soy free but made on shared equipment
  14. Kim’s Magic Pop – cinnamon flavor
  15. Quaker Plain rice cakes
  16. Erewhon Graham Crackers

If you can’t find these items in your stores, don’t be afraid to ask if they can order it in for you. You might be surprised.  I’ve also found a local health food store willing to special order in anything I need.  I sometimes buy things on  or when I don’t want to drive all over with two kids to buy one small thing we need.


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