Stop n Drop Dairy/Soy

Quick easy simple way to still eat and eliminate Dairy/Soy.


The only way you will know for sure you have eliminated dairy is to cook with simple ingredients.

 All of these can be found in Walmart, Publix, Target and other fresh markets or bigger chain grocery stores.

The item that I use to replace soy sauce is Coconut Aminos. I like the teriyaki!

Below is a link to my Pinterest where I have saved easy recipes:

Stop n Drop Dairy and Soy

OR start simple. 

Fresh vegetables sautéed with olive oil and spices of your choice.

Chicken baked with vegan butter or olive oil and spices of your choice. 

Honey Nut Cherrios with almond milk ( or your choice of coconut or cashew milk)

Scrambled eggs with vegan butter and garlic powder.

Most bacon has no soy. Read the ingredients first. 

That’s just a start. The picture above was my starter kit of how to cook my food. More tips to come! 

Dairy Free Soy Free Week 1 – No Rush 

Let’s get it!

Before we make any major changes let’s see what should be eliminated. 

Disclaimer: If you are like me and had to stop cold turkey on dairy/soy please check out Stop n Drop Dairy/Soy. 

For your first week I want you to write down what you are eating and drinking each day. At the end of the day take your list and read the ingredient labels on the back of your food. 

Use the list below to pick out dairy ingredients  (soy will say soy):

Put a X by the items with dairy/soy ingredients and circle the foods without them. 

Easy enough right?

The items that you X will be dismissed from your diet. What else did you find? 

Do not panic if your entire list is out. There are many surprising ways to keep your favorite foods around with some tweaks. 

Change is coming! Next post will continue your next step to Dairy/Soy Free living. 

Dairy Free Soy Free

I stopped eating dairy when I was breastfeeding my daughter Mini. 4 months into breastfeeding we found out that her body was not properly digesting dairy protein. My choices were to stop breastfeeding, buy expense formula to feed her or I would need to stop eating all forms of dairy.

My heart was already set to breastfeed for as long as possible. Immediately I thought I’ll stop eating dairy, I was already drinking almond milk because I’m lactose intolerant. How bad can this it?

Week 1 

What has dairy in it? EVERYTHING! I lost 20lbs with a week between breastfeeding and trying to feed myself. I was lost, confused and starving. 

Week 2

Fruits and vegetables were the obvious go to food but as a “healthy” eater my diet and taste buds were accustomed to a select few of each. Plus I was a foodie! Full favored meals with cheese, bread and any new restaurant I could find. Japanese food, Mexican food, Thai food, Southern Carolina soul food. I knew there had to be a way to cook without being a vegan. Which I may go to eventually with baby steps!

Week 3 

I started reading labels and I visiting the site which provided great assistance but again I learned I need to stop soy protein too. What has soy protein? Everything! 

Week 4

No fast food. Why?

No eating what others at home cooked. Whyyyyyyy?

No more food trucks. Sad!

I can make a long list of no mores… let’s roll on to why.

This is the part that I learned slowly, the hard way and for those who want to go dairy and/or soy free or have to then stay tune. I will post building blocks quicker than my journey took me. Below are major eye openers. 

1. Keep it simple when starting.

Do not try to cook a full out dairy/soy free meals you will be lost and hungry. Small snacks throughout the day and think foods without labels. Single spices and oils. 

2. No more Vegetable oil

This is why most fast foods are no longer in my diet. Vegetable oil is soy bean oil. I use:

Canola Oil (Frying), 

Extra Virgin Olive Oil (baking), 

Peanut Oil (Turkey whole) 

3. You must change the way you see food. 

Instead of living to eat, you must eat to live. We are conditioned to crave junk and greed for more and more food. But be real….what is really needed to survive? 

Are you ready to be dairy and soy free? It is not an easy journey but it will change alot. I’m not a professional nutrionalist so I share my journey as a new mom, as a friend, as a daughter and as a sister.  

Let’s go!