• Cow milk
  • cheese
  • yogurt
  • kefir
  • buttermilk
  • ice cream
  • cream
  • sour cream
  • half-and-half
  • cottage cheese
  • Quark

Also (check labels!):

  • whey
  • milk solids
  • casein
  • milk/dairy protein
  • milk chocolate
  • ‘white chocolate’


  • butter
  • sheep/goat milk or cheese

Enjoy instead:

  • Rice, soy, oat, millet, grain, hemp, hazelnut, coconut or almond milks – for cereals, beverages, baking, or sauces.
  • Protein content ideally 3-8 grams/cup.
  • Amasake (sweet rice beverage) Semi-sweet chocolate, e.g. “Rapunzel” or “Newman’s” organic semi-sweet chocolate & other non-dairy chocolates and sweets!
  • “Soy Delicious”, “Tofutti”, “Rice Dream”, and “Coconut Bliss” frozen desserts
  • Almond, sunflower, hazelnut and organic peanut, pistachio, or pumpkin seed butters
  • Tahini, sesame butter
  • Hummus, bean dips, lentil pate
  • Olive oil-balsamic vinegar-Italian herb dip for bread
  • Spread of pureed organic dried fruits, nuts and/or flax oil
  • Home-made ‘sour cream’: tofu, lemon juice, maple syrup, vanilla
  • Cashew cream: pureed soaked cashews, with any of – honey/maple syrup, vanilla, lemon / orange zest
  • Soy and almond ‘cheeses’
  • “Vegannaise” (more yummy than regular mayo!)
  • Coconut or almond ‘creamer’ for beverages