Dairy-Free Grocery List

Whether being dairy-free is new to your family or you feel stuck in a grocery shopping rut, this list covers most of your basics needed for diverse meals that will keep your family happy and healthy. We suggest starting with 2-3 picks from each category so you know you have a strong foundation to build your meals and snacks around.

Protein

Protein gets a lot of attention in our society, so it makes sense to start with it and ease any fears that your family will be lacking. It’s important for kids’ growth, muscle development, energy levels, healthy immune function, and more.

Protein is easy to get without dairy products and instead including your favorite from the list below. Keep in mind protein is in basically everything (plain white pasta even has 7 grams per serving), and it adds up throughout the day. Most kids will not need a protein supplement to meet their needs, but if that is a concern, please consult with their healthcare team for personalized recommendations.

• Tofu
• Tempeh
• Edamame
• Lentils
• Chickpeas
• Black beans
• Peas
• Pulse pasta
• Soy milk
• Peanut butter
• Sunflower seed butter
• Soy yogurt

Healthy Fats

Kids have higher fat needs to support their brain development, particularly DHA and EPA omega-3 fatty acids. Fats are also calorically dense, which can help small stomachs still eat enough to meet their high energy needs.

Some brands will advertise products as being made for kids due to including DHA and EPA. These products generally aren’t necessary, and turning to food sources can be just as effective. Here are some of our favorites:

• Avocados
• Chia seeds
• Ground flaxseed
• Walnuts
• Hemp seeds
• Nut or seed butters
• Tahini
• Olive oil

Whole Grains

Getting kids to eat starchy foods is usually pretty easy. They fuel their boundless energy and are usually palatable, plus they can be prepared in so many different ways. To provide more nutrition, we like to recommend whole grains that are higher in fiber and can support robust gut health. Most Americans do not consume enough fiber, so the whole family will benefit.

• Oats
• Whole wheat/grain bread
• Brown rice
• Quinoa
• Whole grain pasta
• Barley
• Whole grain tortillas
• Buckwheat
• Amaranth

Fruits & Veggies

This one may seem pretty obvious, but it still deserves some time and attention. When you’re grocery shopping, can you fill half of your cart with fruits and veggies? That will translate to half of your family’s plates being fruit and veggies, too, ensuring they are getting fiber, micronutrients, and antioxidants. If someone in your family struggles with eating vegetables, fruit is a great option to still provide nutrients in a potentially more palatable form.

• Apples
• Bananas
• Berries
• Citrus fruits
• Grapes
• Melons
• Stone fruits
• Broccoli
• Carrots
• Cauliflower
• Cucumbers
• Eggplant
• Leafy greens
• Mushrooms
• Peppers
• Tomatoes
• Zucchini

Iron-Rich Foods

Going dairy-free can actually improve iron status because the calcium and casein (milk protein) in dairy products can inhibit iron absorption. It’s still important to be mindful of iron sources and aim for including at least one iron-rich food on a regular basis, or more likely a combination of foods. Pairing these foods with vitamin C (found in many fruits and vegetables) will also increase iron absorption.

• Lentils
• Black beans
• Kidney beans
• Chickpeas
• Tofu
• Pumpkin seeds
• Oatmeal
• Quinoa
• Fortified cereals
• Amaranth
• Blackstrap molasses

Calcium

When a lot of people think of where they can get calcium, they think of cow’s milk. Fortunately, it’s not the only source, and plant-based sources are up to two times more bioavailable (meaning you can consume less calcium for your body to get the same amount). While calcium has a reputation of leading to strong bones and teeth, it also plays an important role in muscle and nerve function.

• Fortified plant-based milk (soy, almond, oat, coconut, etc.)
• Tofu
• White beans
• Tahini
• Almond butter
• Broccoli
• Bok choy
• Kale
• Brussels sprouts

Next Steps for Your Family

Hopefully seeing these categories laid out and some example foods helps you realize how easy grocery shopping can be when maintaining a dairy-free lifestyle. You don’t need hard-to-find ingredients or your whole paycheck, just go back to basics and jazz it up with flavors your family enjoys.

Looking for balanced, family-friendly recipes? Check out our growing collection crafted by a professional chef and approved by a registered dietitian. If you need additional support, please reach out to us at [email protected]. We are here for you!