When I was pregnant, I did the sensible thing and batch cooked loads of my favourite meals and put them in the freezer to make life a little easier when baby arrived. Smashing, eh? Except all of those meals contained milk, butter and cheese to some extent, so when we discovered three weeks into the rollercoaster that is being new parents that our screaming, sick but beautiful bundle had CMPA (cow’s milk protein allergy) it was up to Steve to eat every single one of those meals out the freezer, while I needed to adopt a whole new shopping and eating strategy. Over the last 16.5 months I’ve learned to scan a label pretty darn quick and made clever swaps in all of my favourite recipes. We do a monthly online shop at Tescos for special allergy treats and a weekly top up of fresh veg at Aldi.

I get hangry pretty quickly, a trait my daughter shares with me, so it’s important we’re never caught out without suitable easy meals or snacks to grab. If you’re just starting out on  your CMPA breastfeeding or weaning journey, here are some of the habits we’ve adopted to ensure meal times go smoothly and we never have a food SOS. I hope you find them useful.

Menu Planning

I’ve planned evening meals for years. Not only is it cheaper but it makes organising cooking and eating around multiple work schedules much easier. When Alex began weaning she was still struggling to gain weight, so we wanted to make sure she had exposure to lots of interesting, nutritious and high calorie foods. To help with this I wrote out a meal plan for her breakfast, lunch and tea for the week ahead and popped it in the fridge so whoever was looking after her that day knew what was on the menu. This really helped with ensuring she was getting lots of good fats and calcium in her diet. And as a plus, when we have a dieticians appointment and they ask what she’s eating we can just take along a few of the old menus as examples. Mine was pretty taken aback with how organised we were but doing these little meal plans really helped to give me peace of mind. Now we generally only plan our evening meal but I’ll pour over our cookbook collection regularly to look at new meals to introduce. I find looking through cookbooks really relaxing so this is never a chore to me.

Batch Cooks


As anyone who has a baby or toddler knows, cooking time isn’t in plentiful supply some days. However, since neither I or Alex eat milk or soya products, it’s not really easy to grab lots of prepared packaged food. It’s not too healthy to do so either so we still do a lot of batch cooking or making extras for the freezer. We use products like oatly cream, oatly creme fraiche and Violife cheeses in some recipes and I’ve been experimenting with a lot of vegan recipes lately.

We’re really not fans of eating the same thing every day for a week anyway, so extra portions always go in the freezer in those nifty tinfoil trays, so that we can take them out on days we know cooking from fresh will be a squeeze. We also make mini versions for Alex that we can just lift out of the freezer the night before and send to granny and grandpa daycare with her if needed. I love having soups for lunches so I throw extra portions of those into those special freezer bags so I can have a different flavour every day. Below is a sample of what’s nestling in our freezer right now. We always have plenty of frozen veggies in there too as accompaniments, including things like broccoli, chopped butternut squash and green beans. As you can imagine, the freezer is pretty packed out, so much so I’m starting to wonder whether when we move it might be wise to invest in some kind of huge commercial type freezer like these from Alexanders Direct.

In our freezer for quick meals

  • Pasta bake
  • Shepherds/cottage pie
  • Stew and dumplings
  • Chilli
  • Bolognese
  • Lasagne
  • Soups

Takeaway Alternatives

Fish and chips

Oh how I miss takeaway. Eating takeaway with an allergy to cater for has unfortunately proved an absolute minefield. I’ve become a bit of a grump about it and hate hearing delivery drivers ring the doorbells in our street when the weekend comes around. Luckily, I now have a plan for when the desire for takeaway type foods arises and that’s to reach in the freezer. Sainsburys stocks a breaded cod fillet that’s milk free in their fridge section, which goes down a treat with some Mayflower curry sauce (buy in B&M) and some frozen peas blended with mint, a squeeze of lemon and oatly cream, not forgetting some homecooked chips. Tesco has a few different options in its free from section including a sweet and sour. Asda has a chilli beef, lemon chicken and prawn toast in its fridge takeaway section, which we simply add some stirfried noodles and veg to and voila! Waitrose have a couple of super tasty curry options that Alex loves too. I’ve a future post earmarked to cover current options in more detail because I’ve personally found the odd takeaway readymeal to be a shopping saviour. The key is to know what’s in your nearest supermarket for if the takeaway urge should bite or like us to have a few things stashed in your freezer.

We’ve had some horribly unsuccessful attempts at ordering from takeaways including one attempt to have a Chinese when trialling soya, which ended up with me in tears and eating toast because the takeaway called us just as we plated up our meal to tell us it did have milk in after all. I wanted to eat that takeaway so much, after that I made a concerted effort to look for fakeaway options every time I go to a new supermarket. I love cooking Thai, Indian and Chinese food from scratch but sometimes you just want to put your pyjamas on and take the easy option. Keeping a stock of safe alternatives at home makes these occasions far more stress free for us.

Toddler Snacks

Pasties and Pinwheels

From dropping off the centiles in the red book to steadily climbing then galloping upwards once allergen free, we’ve done a pretty good job at fattening up our dinky daughter. We tried to follow BLW as much as possible and did give some foods like dairyfree yoghurt on spoons but handed those to her to eat. We found a lot of the ‘safe’ toddler snacks lacked calories and flavour. Rice cakes, puffs etc didn’t cut the mustard so we didn’t bother with them. The one exception to this being Kiddilicious wafers, which Alex still loves more than, well, me. Shop bought toddler snacks and particularly allergy safe ones seem to be crazy expensive so we keep a variety of snacks for Alex in resealable bags that we can just take out on the day and pop in the changing bag or her Yumbox. Our favourites include:

  • Savoury flapjack
  • Pinwheels and pastries (many readymade puff pastries are dairy/soya free)
  • Muffins – banana and blueberry, olive and cheese, carrot cake are regulars
  • Pizza slices (made with pastry)

Alex isn’t much of a sandwich fan at the moment, despite being a carb lover generally. If she does decide to change her mind on that front I’ll be following Nomi Palony’s tip of freezing sandwiches to grab and go on days we go to soft play. We’ve only just recently felt brave enough to start going to soft play with Alex but have quickly learned that the ones in our area are absolutely terrible for catering for CMPA, so we’re developing our own SOS strategy for that too.

If you’re breastfeeding a CMPA baby and wondering how you’ll adapt, hopefully this post has given you some reassurance and ideas. It’s a learning curve but with a few shopping strategies under your belt it’s easier than you’d think.

If you have any questions about our transition to a dairyfree diet, please pop them below. I’m always happy to help other CMPA Mamas get into the swing of things.



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