FREE COMPANION GUIDE
14-Day Dairy-Free Protocol & Swaps Guide
A structured guide to eliminate dairy, identify hidden lactose/casein, and observe digestive comfort with Burn.
🎯 The 14-Day Protocol
- Out for 14 Days: Cow's milk, goat's milk, cheese, butter, heavy cream, ice cream, sour cream, and whey protein powder.
- In: Almond milk, oat milk, coconut cream, olive oil, avocado oil, plant protein (pea/rice), eggs, meat, fish, vegetables.
- Daily Goal: Log bloating severity, digestion comfort, and afternoon energy in Burn every evening.
🕵️ Hidden Dairy Ingredients to Watch For
• Whey & Whey Isolate
• Casein & Caseinates
• Lactalbumin
• Milk Solids / Powder
• Lactoglobulin
• Ghee (unless 100% clarified)
• Curds
• Nougat
🔄 Direct Delicious Swaps
| Dairy Item: | Plant-Based Swap: |
|---|---|
| Cow's milk in latte | Unsweetened Oat milk or Almond milk |
| Butter on toast / cooking | Extra virgin olive oil or Avocado oil |
| Heavy cream in soups / sauces | Full-fat coconut milk or cashew cream |
| Whey protein post-workout | Pea protein isolate or pumpkin seed protein |
| Parmesan on pasta | Nutritional yeast + toasted pine nuts |
Measure Digestion Shifts with Burn
Take 20 seconds each night to rate digestion, bloating, and energy on Burn's visual sliders.
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