Milk-free Monday: the rules!

The concept is pretty simple: if you can't ditch the dairy full time, try and do it one day a week:

"I pledge not to eat any products containing dairy products - on a Monday!"

When Monday rolls around, simply substitute your usual portions of milk, cheese, yoghurt or any products containing those ingredients for dairy-free alternatives, or avoid meals that normally contain dairy altogether. So it's not just about milk - it's about anything containing it.

Is that it? Are there any exceptions to the rules?

It's really up to you, and will largely depend on your motivations for taking part. At first, you might want to cut out the more obvious items, as listed above. But you can take it to another level by excluding anything that lists these products as ingredients. This is where it gets harder, as several 'staple' products such as bread will often include milk derivatives.

Similarly, if someone offers you something with dairy in it and you don't want to turn them down, it's up to you if you want to take it. If you're milk-reducing for ethical reasons, your refusal in this instance is not going to make a world of difference; they've already bought it - so don't feel guilty about accepting that piece of milk chocolate. If you're dairy reducing for a health kick you might want to pass on the offer, and why not also take the opportunity to tell them all about MFM?

Where can I chat to others about Milk Free Monday?

Last but not least, don't forget to spread the word on Twitter, using the hashtag #milkfreemonday or tweeting at our @MilkFreeMonday account. It's a great way to share tips and support on your dairy-free quest.

Why MFM is doable for most people:

• On a Monday, many of us our less likely to go out to dinner or meet up with friends (depending on your social calendar, of course!), so this should make the pledge a little easier to approach.  
• You've also got the whole weekend to buy in all those MFM essentials like soya/rice milk, plenty of fresh fruit and veg etc.
• It's only one day a week, so if you really want that cheese, it will still be in the fridge tomorrow

Hope to see you taking part next Monday!