[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"detail-sidebar-cat-0-en-105":3,"doc-seo-402537-105":59,"doc-detail-402537-en":131},{"code":4,"msg":5,"data":6},0,"success",[7,13,18,23,28,33,38,43,48,51,55],{"id":8,"doc_module":4,"doc_module_name":9,"category_name":10,"show_sort_weight":11,"slug":12},1,"Document","Story & Novel",90,"story-novel",{"id":14,"doc_module":4,"doc_module_name":9,"category_name":15,"show_sort_weight":16,"slug":17},2,"Literature",80,"literature",{"id":19,"doc_module":4,"doc_module_name":9,"category_name":20,"show_sort_weight":21,"slug":22},4,"Exam",70,"exam",{"id":24,"doc_module":4,"doc_module_name":9,"category_name":25,"show_sort_weight":26,"slug":27},5,"Comic",60,"comic",{"id":29,"doc_module":4,"doc_module_name":9,"category_name":30,"show_sort_weight":31,"slug":32},6,"Technology",50,"technology",{"id":34,"doc_module":4,"doc_module_name":9,"category_name":35,"show_sort_weight":36,"slug":37},7,"Healthcare",40,"healthcare",{"id":39,"doc_module":4,"doc_module_name":9,"category_name":40,"show_sort_weight":41,"slug":42},8,"Research & Report",30,"research-report",{"id":44,"doc_module":4,"doc_module_name":9,"category_name":45,"show_sort_weight":46,"slug":47},9,"Religion & Spirituality",20,"religion-spirituality",{"id":46,"doc_module":4,"doc_module_name":9,"category_name":49,"show_sort_weight":46,"slug":50},"World Cup","world-cup",{"id":52,"doc_module":4,"doc_module_name":9,"category_name":53,"show_sort_weight":52,"slug":54},10,"Lifestyle","lifestyle",{"id":56,"doc_module":4,"doc_module_name":9,"category_name":57,"show_sort_weight":24,"slug":58},19,"General","general",{"code":4,"msg":60,"data":61},"ok",{"site_id":62,"language":63,"slug":64,"title":65,"keywords":66,"description":67,"schema_data":68,"social_meta":124,"head_meta":126,"extra_data":128,"updated_unix":130},105,"en","meal-plan-booklet-simple-dairy-free-week","Meal Plan Booklet - Simple Dairy-Free Week","","A dairy-free meal plan designed to be easy to follow while delivering balanced nutrition across the day. The booklet features plant-based milk alternatives like soya, oat, rice, and coconut, and includes guidance for choosing the right “Dream” flavors in both savoury and sweet dishes. Recipes span breakfast, lunch, dinner, and snacks, with ingredient lists, step-by-step instructions, serving sizes, total times, and macros such as protein, calcium, vitamins D and B12, plus practical tips for healthy, energized eating.",{"@graph":69,"@context":123},[70,84,106],{"@type":71,"itemListElement":72},"BreadcrumbList",[73,77,79,82],{"item":74,"name":75,"@type":76,"position":8},"https://docshare.wps.com","Home","ListItem",{"item":78,"name":9,"@type":76,"position":14},"https://docshare.wps.com/document/",{"item":80,"name":35,"@type":76,"position":81},"https://docshare.wps.com/document/healthcare/",3,{"item":83,"name":65,"@type":76,"position":19},"https://docshare.wps.com/document/meal-plan-booklet-simple-dairy-free-week/402537/",{"url":83,"name":65,"@type":85,"image":86,"author":91,"headline":65,"publisher":94,"fileFormat":97,"inLanguage":63,"description":67,"dateModified":98,"datePublished":99,"encodingFormat":97,"isAccessibleForFree":100,"interactionStatistic":101},"DigitalDocument",{"url":87,"@type":88,"width":89,"height":90},"https://docshare.wps.com/thumbnails/meal-plan-booklet-simple-dairy-free-week/402537.png","ImageObject",300,407,{"name":92,"@type":93},"Dipper","Person",{"url":74,"name":95,"@type":96},"DocShare","Organization","application/pdf","2026-10-29","2026-09-27",true,{"@type":102,"interactionType":103,"userInteractionCount":105},"InteractionCounter",{"@type":104},"ViewAction",13,{"@type":107,"mainEntity":108},"FAQPage",[109,115,119],{"name":110,"@type":111,"acceptedAnswer":112},"What is the meal plan’s main purpose?","Question",{"text":113,"@type":114},"It is created to be simple to follow while offering tasty dairy-free recipes with a nutritionally balanced approach across the day.","Answer",{"name":116,"@type":111,"acceptedAnswer":117},"How does the booklet address protein concerns when switching from dairy?",{"text":118,"@type":114},"It explains that protein is built into the menu so you receive sufficient protein throughout the day while still enjoying variety.",{"name":120,"@type":111,"acceptedAnswer":121},"What kinds of plant-based milk alternatives are used?",{"text":122,"@type":114},"The menu includes soya, oat, rice, and coconut plant-based milk alternatives, used across different dishes depending on the flavour profile.","https://schema.org",{"og:url":83,"og:type":125,"og:title":65,"og:site_name":95,"og:description":67},"article",{"robots":127,"canonical":83},"index,follow",{"doc_id":129,"site_id":62},402537,1791125163,{"code":4,"msg":5,"data":132},{"doc_id":129,"user_id":133,"nickname":92,"user_avatar":134,"doc_module":4,"category_id":34,"category_name":35,"doc_title":65,"doc_description":67,"doc_content":135,"file_id":136,"file_url":137,"file_type":138,"file_size":139,"view_count":105,"is_deleted":4,"is_public":8,"is_downloadable":8,"audit_status":8,"page_count":140,"language":141,"language_code":63,"site_id":62,"html_lang":63,"table_of_contents":142,"faqs":143,"seo_title":144,"seo_description":67,"update_tm":145,"read_time":146,"preview_page_count":4},1374404997633,"https://ap-avatar.wpscdn.com/davatar_a8503ba1806abce46bf441b54a3ca4cd","CHALLENGE  \nMEAL PLAN  \nWELCOME  \nYou’re about to join the growing number of people who have already chosen togo dairy-free, either as a lifestyle choice or for health reasons such as lactose intolerance.  \nThis meal plan is simple to follow and packed with tasty recipes to suit any lifestyle. It has something for all palates, with dishes including soya, rice, almond and coconut plant-based milk alternatives.  \nDeciding which variety of Dream to use in this menu was pretty straightforward. Each flavour is unique and offers a range of sweetness, texture and taste.The Soya Dream and Oat Dream worked nicely in some savoury dishes whereas the Rice Dream and Coconut Dream have a natural sweetness, which complement other dishes such as the Cacao Layered Overnight Oats. Often a common concern when replacing dairy with plant-based milk alternatives is the lack of protein, however I have designed this menu to ensure it is nutritionally balanced and you will get a sufficient amount of protein across the day. The menu will enable you to nourish your body with lots of variety from vegetables to protein, get lots of healthy fats in your diet and ensure you feel energised and healthy without compromising on taste.  \nEnjoy!  \nRhiannon  \nRhiannon Lambert  \nMONDAY  \nTUESDAY  \nWEDNESDAY  \nTHURSDAY  \nFRIDAY  \nSATURDAY  \nSUNDAY  \nBREAKFAST  \nScrambled Egg with Avocado Pesto and Cherry Tomatoes  \nSpinach, Beetroot &  \nTurmeric Rainbow Pancakes  \nCacao Layered Overnight Oats  \nSummer Berry Dream Porridge  \nBanana Chia Pudding  \nApricot and Peach Bircher Muesli  \nThe Full Healthy  \nLUNCH  \nRoasted Vegetable Frittata  \nVeggie Noodles with Curried Coconut Sauce  \nTuscan Style Tuna Salad  \nCalifornian Prawn,  \nMango and Quinoa Salad  \nTex Mex Sweet Potato Salad  \nProtein Egg Wraps  \nSpicy Butternut Squash Laksa Soup  \nDINNER  \nChicken Meatballs  \nwith Courgetti or Boodles  \nSesame Salmon with Broccoli & Sweet Potato  \nTofu Pad Thai  \nThai Tofu Curry  \nPistachio Crusted Cod with Puy Lentil Hash  \nTurkey Burgers with Mushroom 'Bun' and Fries  \nChicken & Serrano Ham Dairy-Free Carbonara  \nSNACK  \nAvocado Hummus with GG Crispbreads  \nCrunchy Kale Crisps  \nProtein Muffins  \nBerry Boost Smoothie  \nGreen Boost Smoothie  \nFajita Spiced Roasted Chickpeas  \nBanana Oat Bar  \nFind your [nearest Dream stockist www.mydairyfreedream.com](nearest Dream stockist www.mydairyfreedream.com)  \nMonday Breakfast  \nIngredients  \nYOU'LL NEED:  \n• 1 tbsp extra virgin olive oil  \n• 2 free range eggs  \n• 1 tbsp Oat Dream  \n• 2 GG Crackers*  \n• Handful of cherry tomatoes  \n• Basil leaves to garnish  \nPESTO INGREDIENTS:  \n• 1 large handful fresh basil leaves  \n• 1/2 large ripe avocado  \n• 2 cloves garlic  \n• 2 tbsp pine nuts  \n• 1 tbsp fresh lemon juice  \n• 3 tbsp water, plus more if necessary  \n• 15g dairy free cheese  \n• Black pepper / chilli flakes to taste (optional)  \nTotal time: 20mins  \nScrambled Egg with Avocado Pesto and Cherry Tomatoes  \nPrep time: 10mins  \nCook time: 10mins  \nServes 1  \nSTEP BY STEP  \n1. Put a frying pan on a medium/high heat and add a tablespoon of olive oil.  \n\n| 2. Crack the eggs into a bowl with the Oat Dream and whisk together. Season. |\n| --- |\n| 3. Turn the heat in the pan down to low and add the eggs, stirring whilst they cook. |\n| 4. Take the eggs off the heat when they are nearly cooked leaving residual heat in the pan to finish them to your ideal texture. |\n| 5. Blitz the pesto ingredients in a food processor, this will make 2 servings |\n| 6. Arrange the eggs on top of the GG crackers. Slice and scatter the cherry tomatoes on top and dollop with a little pesto. |\n| 7. Season with extra salt and pepper to taste. Serve, garnished with basil leaves. |\n\n*GG Crispbread are available at Holland and Barrett  \nTIP: Calcium is important to maintain strong bones and teeth. Vitamin D is also important as it helps our body to absorb the calcium.  \nMACRONUTRIENTS BREAKDOWN  \nADDITIONAL EXTRAS  \nFat: 49g  \nCarbs: 8.8g Protein: 22.3g  \nCalcium: 182mg Vitamin","cbCaijaeKtvd5wGx","https://ap.wps.com/l/cbCaijaeKtvd5wGx","pdf",8165783,34,"English","# Challenge Meal Plan Welcome\n# Weekly Menu\n## Breakfast\n## Lunch\n## Dinner\n## Snack\n# Recipe: Monday Breakfast - Scrambled Egg with Avocado Pesto and Cherry Tomatoes\n## Ingredients\n## Step by Step\n# Recipe: Monday Lunch - Roasted Vegetable Frittata\n## Ingredients\n## Step by Step\n# Recipe: Monday Dinner\n## Ingredients","[{\"question\":\"What is the meal plan’s main purpose?\",\"answer\":\"It is created to be simple to follow while offering tasty dairy-free recipes with a nutritionally balanced approach across the day.\"},{\"question\":\"How does the booklet address protein concerns when switching from dairy?\",\"answer\":\"It explains that protein is built into the menu so you receive sufficient protein throughout the day while still enjoying variety.\"},{\"question\":\"What kinds of plant-based milk alternatives are used?\",\"answer\":\"The menu includes soya, oat, rice, and coconut plant-based milk alternatives, used across different dishes depending on the flavour profile.\"}]","Meal Plan Booklet - Simple Dairy-Free Week | PDF",1790531458,86]