Breakfast

• Natural food stores carry the widest variety of dairy-free milk and yogurt products. Experiment with alternatives made from soy, rice, coconut or hemp seeds in your cereal, smoothies, pancakes and muffins.
  
  

Lunch and Dinner

• Try tofu instead of cheese in Italian dishes or on sandwiches. Avocado works well on sandwiches, in Mexican meals and on hamburgers. Other options include vegetable-based dishes such as salad, stir fry, casserole and soups. Bean-based meals such as hummus and falafel are also dairy free.
  
  

Dessert

• Frozen desserts made from hemp milk and coconut are incredibly creamy and satisfying and come in a variety of flavors including cookie dough, coconut-lime and mango. Also try natural markets for vegan (egg and dairy free) baked goods like cakes, brownies and cookies.
  
  

Misconceptions

• It is not necessary to eat dairy to meet your daily calcium requirements. The National Institutes of Health list the following alternative sources of calcium: salmon, sardines, greens, broccoli and Chinese cabbage. Some foods frequently fortified with calcium are: orange juice, tofu and cereals.
  
  

Warnings

• Read labels. Dairy products are often added to processed foods such as bread, salad dressings, protein drinks, soups, instant potatoes, and even "non-dairy" creamers. According to the National Institutes of Health website, vitamin D is necessary for proper calcium absorption. Make sure you are getting enough.