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Cutting Back on Dairy at Breakfast, Lunch and Dinner

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Cutting Back on Dairy at Breakfast, Lunch and Dinner

A recent United Nations Food and Agricultural Report revealed that dairy production accounts for 4 percent of man-made greenhouse gas emissions. That may seem like small potatoes compared to the 14-22 percent contribution from the meat industry, but that four percent adds up to over 1.3 billion tons of greenhouse gases per year!

Cutting dairy out of your diet completely might feel a little extreme for some folks, but even cutting back consumption can make a huge difference in your food’s environmental impact. Luckily, it’s simple and delicious to plan dairy-free meals! Here are some substitution ideas for breakfast, lunch, and dinner.


At breakfast time, peanut butter or other nut- and seed-butters are your best dairy replacements. Try spreading peanut, cashew, or almond butter on your toast instead of the dairy sort. A tablespoon of PB turns a regular bowl of oatmeal into a hearty breakfast, too!

If you’re more of a grits kind of breakfast-eater, you can substitute non-hydrogenated margarine or even a tablespoon or olive oil for that pat of butter. It’s better for your heart and just as tasty!

Looking to lighten your coffee or tea without dairy? No problem! There are a number of good soy creamers on the market. A new product, Mimicreme, is also excellent and contains no soy products, in case you’re trying to cut back on your soy intake. If you want to keep it simple, plain old almond milk is excellent in coffee and tea!

Next: Reducing dairy at lunch and dinner time

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Becky Striepe

Becky Striepe is a freelance writer and vegan crafter living in Atlanta, Georgia. Her life’s mission is to make green crafting and vegan food accessible to everyone! Like this article? You can follow Becky on Twitter or find her on Facebook!


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10:35AM PST on Jan 26, 2014

I haven't used butter, or margarine in way over 25 years.

Once you get used to things without it.

I can't eat it on anything.

Peanyt butter is great on toast, or pancakes.

8:02PM PST on Jan 21, 2011

Thank-you for the information, now i will share with rest as i love eating cheese and drinking milk. Never thought of the health problem it can cause besides its contribution to the greenhouse effect which is over 1.3 billion tons of green house gases per year. So its i am going for other alternative from now on.

7:50PM PDT on Jul 21, 2010

Great article! I avoid dairy products because they make me sick. Dairy production does contribute water pollution and greenhouse gas emissions. Dairy products also play a major role in serious health problems such as cardiovascular disease, obesity,diabetes and even some types of cancer. It does not really matter if it is raw milk from grass-fed cows or standard "supermarket" milk, it is not the ideal food for humans, it is meant for calves!!

9:55AM PDT on Jul 21, 2010

I usually don't drink cow's milk or eat ice cream because I'm lactose intolerant, but I love cheese and yogurt. I tend to eat more cheese like feta or manchego, and Greek or organic yogurt.

4:12AM PDT on Jul 20, 2010

I didn't think about the hummus instead of cheese, what a great idea! Especially home-made hummus, yum :) Also, most of my daily dairy intake comes with my daily cup of coffee or tea - it's hard to use creamer or any other kind of non-dairy milk when your coffee comes from a designer cafe! Thanks for sharing...

7:33PM PDT on Jun 23, 2010

I just had almond milk for the first time, and I love it! More than soy! I hate real milk, butter, cheese, and yogurt is becoming less and less appealing- I would just spoon it down, but now I have to pound the wheat germ in it to makeit taste good..

The natural vegan process is happening to me, and let's hope I can persuade my mom to let me do it within the next year :)
I'm going for 2 days a week that are vegan, and after the tub of yogurt in the fridge is gone, I won't eat anymore animal products straight, except for maybe the occasional eggs when visiting family or icecream cone when on vacation and dont have much of a choice without family thinking Im starving myself

3:49PM PDT on Jun 22, 2010

I don't drink milk anymore, having substituted soy or almond milk. These are great on cereal! I've also cut back on cheese, but margarine is just AWFUL! I haven't tasted one yet that's anywhere near as good as butter. And isn't margarine supposed to be unhealthy, too, because of the hydrogenation process? Or has that changed in recent years? Honestly, I've lost track of what we're supposed to eat!

10:00AM PDT on Jun 13, 2010

Thanks for sharing!

3:36AM PDT on May 26, 2010

Try spreading peanut, cashew or almond butter toast instead of milk to order. A spoonful of PB becomes a bowl of oatmeal should be a regular breakfast, too!
memory stick

11:33PM PDT on May 12, 2010

i only have a 1/2 cup every morning for a quick shot of carb to the muscles because i workout. i do also have a greek yogurt at my first snack because of the high protien content.

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people are talking

Once i started putting my cell phone on vibrate, my quality of sleep improved 90%.

Thank you for this great information! I will try nutmeg to help with stress and as a mood elevator.…

Thank you for sharing.


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