If your child has an allergy or intolerance to dairy, you can still find all the nutrients found in dairy products (like calcium) in many other foods.

If your child is vegetarian, it is easy to meet nutrient needs for growth and development if you provide a variety of fruits, vegetables, whole grains and vegetarian protein sources such as eggs, nuts and beans daily. In this 1-day vegetarian meal plan for kids we've provided you with healthy, kid-friendly recipes and snack ideas to ensure adequate amounts of key nutrients such as protein, calcium, iron, zinc and fiber.

Food allergies and intolerances can add on an extra layer of complication when it comes to planning meals. Rest assured, with EatingWell's allergy-friendly recipes and meal plans, making healthy, delicious and safe meals is simple. In this dairy-free, lactose-free meal plan, tasty meals and snacks come together to create a day of healthy and balanced eating.

What to Know When Ditching Dairy

Until recently, the blame for high-cholesterol levels was always placed on cholesterol-containing foods, like eggs, cheese and red meat. But new research now suggests otherwise, and instead calls out refined carbohydrates, saturated fats, and—the worst offender—trans fats, as being the culprits. Thankfully, changing up the foods you eat and adding in regular exercise are effective strategies for lowering cholesterol levels. In this 1-day meal plan, healthy meals and snacks combine for a delicious day of eating to help lower cholesterol.

Planning healthy, balanced meals can be overwhelming when you have multiple food allergies or intolerances to gluten and dairy. But you can still eat healthy, delicious food with some smart meal planning. Save a few favorite go-to dairy-free, gluten-free recipes that you can easily incorporate into your meals each week.

Eating healthy foods during your pregnancy can take a little bit more thought, as your body needs more nutrients and energy. And if you already follow a certain way of eating, like a plant-based vegetarian diet, there are even a few more nutrients to consider. To make meal planning easier, we created this one-day plan of healthy vegetarian meals for pregnancy to help you get the nutrition you need. We made sure to hit the daily recommended amount for each of the important nutrients during pregnancy—protein, folate, iron, and calcium.

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