If you're constantly feeling bloated, then lactose might be the culprit. According to nutritionist Kimberly Snyder, "[Dairy] is the number one thing I tell my clients to stop eating [1]" — it's a common allergy you might not even realize you have! For lovers of milk and cheese, a life without dairy might seem impossible. Start small with this full-day meal plan full of healthy and delicious dairy-free recipes.

Breakfast

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No yogurt this morning. Instead, hard-boil your eggs in advance for a throw-together egg and avocado breakfast [2] that will fill you up with protein and fiber, keeping you surprisingly full and satisfied until lunchtime rolls around.

Lunch

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For a riff on classic mayo-laden salad, try this crunchy, refreshing not-tuna salad [3]. Fiber-filled chickpeas combine with apples, celery, and lemon, and then everything gets wrapped up into an unexpected cruciferous veggie: collard greens.

Afternoon Snack

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A heaping portion of tabbouleh [4] is high in iron, manganese, and vitamins C and A, all important nutrients for the body. The parsley, lemon, and mint each contain natural detoxing properties as well.

Dinner

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You may think polenta is reserved for cheesy Italian cuisine, but this spin on the flavors of a burrito proves differently. A plate of polenta and beans [5] for dinner is high in fiber and protein — both aid in digestion.

Dessert

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Instead of a milkshake, treat your body to a tall, refreshing strawberry lemonade smoothie [6]. This cooling drink helps the body cleanse with lemons, while strawberries bring a boost of vitamin C.