Dairy Free Lunch Ideas for Women's Weight Loss

When you first begin to cook dairy-free, set aside time at the weekend or in the evening to cook a few lunch time recipes and see which you like the best. Then you can prepare and freeze them in individual portions, ready to grab and go in the morning. Treat yourself to a funky lunchbox and you’be the envy of anyone who’s about to tackle a soggy sandwich or a boring baguette!

Steamed Cod salad

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Services : 4

Prep & Cook Time : 30 minutes

Calories per potion : 258

Ingredients

  • 4 × 175 g / 6 oz cod fillets, pin – boned
  • 2 tbsp olive oil
  • 150 g / 5 oz / 3 cups mixed leaf salad
  • A small handful of chives stalk, halved
  • 75 g / 3 oz / 1 cup radishes, thinly sliced
  • ½ small white cabbage, shredded
  • 1 large onion, finely sliced into rings
  • 150 g / 5 oz / 1 cup cherry tomatoes, halved
  • 1 lemon, sliced
  • Salt and freshly ground black pepper

Method

  1. Place the cod fillets in a steaming basket; drizzle with olive oil and season with plenty of salt and pepper.
  2. Cover the basket with a lid and place over a half – filled saucepan of simmering water.
  3. Cook for 12- 16 minutes until the cod feels firm yet slightly springy to the touch.
  4. Toss the salad with half of chives, the radish and a little salt and pepper. Preheat the gril to hot.
  5. Top the steamed cod fillets with cherry tomatoes, slices of onion and lemon and flash under the grill for 2 minutes.
  6. Serve the fish over the salad and garnish with the remaining chives before serving.

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Chicken Yakitori Salad

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Services : 4

Prep & Cook Time : 30 minutes

Calories per potion : 258

Ingredients

  • 55 ml / 2fl. Oz / ¼ cup mirin
  • 75 ml / 3fl. Oz / 1/3 cup light soy sauce
  • 4 skinless chicken beats, diced
  • 8 wooden skewers, soaked in cold water for 15 minutes beforehand
  • Freshly ground mixed peppercorns
  • ½ Gallia melon
  • 1 red pepper, deseeded and finely diced
  • 150 g / 5 oz / 3 cups mixed leaf salad
  • A small bunch of mint leaved, picked

Method

  1. Whisk together the mirin and soy sauce in a bowl. Add half of diced chicken in a separate bowl and stir well to coat.
  2. Leave to marinate for15 minutes. Preheat the grill to hot.
  3. Thread the marinated chicken onto the skewers. Arrange on a grilling tray and season with freshly ground pepper.
  4. Grill for 7-8 minutes, turning occasionally, until golden and firm to the touch.
  5. Use a melon baller to scoop out balls of melon; toss with the pepper, kiwi fruit, mix leaf salad and mint leaves.
  6. Serve the yakitori chicken skewers with the salad on the side. Use the remaining marinade for dripping.

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Orange Fennel Salad

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Services : 4

Prep & Cook Time : 20 minutes

Calories per potion : 189

Ingredients

  • 4 large carrots, peeled and cut into batons
  • 4 fennel bulbs
  • 1 lemon juiced
  • 2 gem lettuce, shredded
  • Flaked sea salt and freshly ground black pepper
  • 2 large oranges, peeled and segmented
  • 3 tbsp pine nuts

Method

  1. Cook the carrots in a large saucepan of salted, boiling water for 6-8 minutes until tender, then drain and refresh in iced water.
  2. Toss the fennel with the lemon juice, gem lettuce, salt and pepper before arranging in a serving bowls.
  3. Top the orange segments, carrots, pine nuts and a little more seasoning.

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Salmon Steak salad

Services : 4

Prep & Cook Time : 25 minutes

Calories per potion : 405

Ingredients

  • 4 × 150 g / 5 oz salmon steaks
  • 2 tbsp olive oil
  • 1 large head of romanesco cauliflower, prepared into small florets
  • 1 small head of broccoli, prepared into small florets
  • 150 g / 5 oz / 3 cups lamb’s lettuce
  • A small handful of rocket (arugula)
  • 2 tbsp cashews
  • 2 tbsp pecans
  • Salt and freshly ground black pepper

Method

  1. Preheat the oven to 220°C (200°C fan) / 425 F / gas 7. Sit the salmon on a baking tray and drizzle with olive oil before seasoning with salt and pepper.
  2. Roast for 8-10 minutes until firm to the touch. Meanwhile, cook the two kinds of broccoli in a large saucepan of salted, boiling water for 6-8 minutes until tender.
  3. Drain and refresh iced water, then drain and dry well before tossing with the lambs lettuce and rocket.
  4. Arrange on plates and top with the salmon steaks and nuts before serving.

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Tofu Sprout Salad

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Services : 4

Prep & Cook Time : 25 minutes

Calories per potion : 405

Ingredients

  • 450g / 1 lb / 3 cups firm tofu, cubed
  • 2 tbsp olive oil
  • Salt and freshly ground black pepper
  • 150 g / 5 oz / 6 cups alfalfa sprouts
  • A small bunch of micro salad, to garnish

Method

  1. Dress the tofu cubes with olive oil and season with salt and pepper.
  2. Toss with the sprout and serve in bowls, garnished with micro salad.

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Vegetable Carpaccio

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Services : 4

Prep & Cook Time : 10 minutes

Calories per potion : 138

Ingredients

  • 150 g / 5 oz / 2 cups radishes, sliced
  • 4 large cooked beetroot
  • 2 tbsp extra virgin olive oil
  • 2 tbsp sunflower seeds
  • 2 tbsp rolled oats, lightly toasted
  • A small bunch of chervil, roughly chopped
  • Salt and freshly ground black pepper

Method

  1. Thinly sliced radish and beetroot on a mandolin, then overlap slices of the beetroot on plates.
  2. Dress with a little olive oil before topping with slices of radish.
  3. Garnish with sunflower seeds, oats, chervil and a little salt and pepper.
  4. Serve cold for best results.

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