Meal Substitution Guidelines for Dietary Restrictions

There are many reasons you may encounter the need for substitutions throughout pregnancy and the postpartum period. Basic food allergies, of course, along with food aversions due to shifting hormones, or even difficulties with breastfeeding later on. This list makes it easier to figure out.


Hypoallergenic meats:

• Turkey
• Lamb
• Chicken

Dairy Substitutions: 

• Coconut milk (great for nursing mothers as fat content is higher, do not use in savory dishes)
• Almond milk (avoid if cutting out nuts)
• Rice milk (this is a very neutral milk and good sub for savory dishes)
• Ripple milk (very high protein content, not tasty in baking)
• Miyoko’s vegan butter substitute (this works really well in baking subs that call for butter)
• Enjoy Life and Hu make dairy free chocolate chips for baking

Gluten Substitutions:

• For baking, Bob’s Red Mill 1:1 gluten free flour blend
• Millet flour is good for subbing out in savory recipes (like coating beef in flour before browning in stew for example, just keep the pan temp lower)
• Coconut flour can be subbed out in sweet recipes at a rate of 25%. Add 25% more liquid to compensate.
• Oat flour, as long as it’s made from gluten free oats, is a good sub and is best blended up from scratch to avoid bitterness. Leftovers can be stored in the freezer.
• Cauliflower crumbs can be subbed out for breadcrumbs where called for, such as breaded chicken or in meatballs. 
• If you are on a very strict gluten-free diet, you may need to avoid brown/wild rice. While all rice is technically classified as GF, some people can have a similar reaction to these rices.

Alternate grains (these are all gluten free and are nutritionally dense):

• Quinoa
• Millet
• Farrow
• Teff
• Sorghum

Egg replacement:
1 egg can be replaced with ground flaxseed:
1 TBS flaxseed meal and 2.5 TBS water. Mix together in a dish and let stand 5 min to thicken, add to recipe as normal.

Make meatballs from lamb or turkey, using GF breadcrumbs. 

Bake chicken, turkey, or fish with a side of roasted vegetables. Top with chimmi or basil pesto.

Bone broth is an excellent source of protein and helps with hydration. Drink it, or use as soup base.

Simple Mills, MadeGood and Mary’s Gone Crackers are great alternative brands for snacks/baking.

Whole Foods has many alt brands for gluten free/dairy free breads and pasta.​