Diet plans can be challenging, especially if a dairy allergy is limiting healthy choices. It is not hard to do phase 1 south beach dairy free, but it does take a bit more thought. The diet help often requested is breakfast ideas. Remove the dairy from a South Beach Diet breakfast, and what is left? Most think of eggs, but eggs get tiring after awhile. The trick is to begin thinking outside the box.
South Beach Diet Breakfast Ideas to Trash
Begin by trashing the outdated notion that only breakfast foods are for breakfast. To discover new dairy free breakfast ideas, break free from the box that says certain foods must be eaten at certain times. The phase 1 South Beach food list doesn’t require a dieter to eat eggs for breakfast, or even breakfast foods at all. It is simply a list of acceptable food choices. Allowed foods can be eaten whenever a dieter wants.
Next, a dieter needs to trash linear thinking patterns. While there is a meal template for each phase of the South Beach Diet easily adaptable to a dairy allergy, the diet help they offer is only a suggestion. The template is not a rule. Learn to think in terms of daily limits, rather than absolute meal amounts. It will widen the day’s possibilities.
Dairy Free Breakfast Ideas for the Phase 1 South Beach Dieter
A dairy allergy does not have to interfere with good breakfast ideas. Neither does a dairy free dieter have to eat eggs every morning. The following should give enough diet help to get thoughts going in a new direction:
- homemade soup
- chili topped with chopped onions and salsa
- bell peppers stuffed with meatloaf and baked in a tomato herb sauce
- cold chicken chunks, dipped in mayo, mustard, and sugar substitute
- chicken salad spooned onto rounds of zucchini or cucumber
- chicken salad with chopped tomatoes, shredded lettuce, turkey bacon, and pecans
- protein shakes made with diet soda, almond or soy milk
- sliced tomatoes spread with mayo and sprinkled with mixed herbs
- shredded cabbage sauteed in olive oil with onion and turkey bacon
- baked fish: spread fillet with 1 teaspoon mayo, sprinkle with parmesan, and bake
- ground turkey bowl: brown meat, onion, and bell peppers; top with salsa
Dairy Free Sandwiches
Sandwiches are quick and easy for those mornings when a South Beach dieter needs to get out the door. Bread is not needed, since a dieter with dairy allergies can make good use of thinly sliced luncheon meats and lettuce wraps:
- ham or turkey filled with spicy chicken salad and rolled up
- ham or turkey, a dill pickle wedge, and mustard rolled up
- tuna salad with onion, pickles, and jalapeno stuffed into a lettuce leaf
- BLT: turkey bacon, chopped tomatoes, and mayo stuffed into a lettuce leaf
- ham or chicken strips, sautéed onions and bell peppers stuffed inside a lettuce leaf
- breakfast burrito filling stuffed into a lettuce leaf
Turkey Sausage Diet Help
Turkey sausage is a good breakfast idea that substitutes for fattier pork. For a leaner version, a dieter can use ground turkey breast and season it with sage, chili powder, cumin, black pepper, thyme, and fennel seed. For a spicy version, crushed red peppers can also be added:
- turkey sausage patties
- turkey sausage meatballs
- turkey sausage meatloaf
- bell peppers stuffed with turkey sausage and baked with tomato herb sauce
- turkey sausage and pinto beans with onion, celery, and bay leaves
Chef Salad Breakfast Ideas
Salad is a good way to get a large portion of vegetables early in the day, but don’t get stuck doing ordinary iceberg lettuce and tomato combinations. Think about salad bar fixings:
- assorted lettuces
- raw spinach
- shredded red cabbage
- chopped or sliced turkey, chicken, or ham
- hard boiled eggs
- cherry tomatoes
- sliced radishes
- cucumber wedges
- sliced celery
- sliced olives
- cooked veggies like green beans, broccoli or cauliflower
- sliced hot chili peppers
- raw or canned mushrooms
- sunflower seeds
- chopped nuts
Dairy Free Phase 1 South Beach Simplicity
To meet the challenge of a dairy allergy head on, a phase 1 South Beach dieter needs to start thinking outside the box. Breakfast ideas do not have to be breakfast type foods. Lettuce wraps, soups, protein shakes, and salads are a quick and easy breakfast idea. If time in the morning is limited, perhaps cooking extra dinner in the evening in a better choice. That way there will be plenty of leftovers to warm up in the microwave for breakfast.
Reference:
Agatston, Arthur S., M.D., The South Beach Diet: The Delicious Doctor-designed, Foolproof Plan for Fast and Healthy Weight Loss, Rodale Press, November 2003
Vickie Ewell - Vickie has worked with autistic individuals for 9 years. She has celiac disease and specializes in gfcf living.
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