90 30 50 diet plan for lactose intolerance

Written byListonic team

Updated on Nov 1, 2024

If you're lactose intolerant, the 90 30 50 diet plan is a great option. With 90 grams of protein daily, it ensures you get enough nutrients without relying on dairy. The 30 grams of fiber and 50 grams of healthy fats keep your digestive system happy and your meals balanced.

Diet plan grocery list

Chicken breast

Brown rice

Blueberries

Whole wheat bread

Sweet potatoes

Salmon

Olive oil

Spinach

Almond milk

Oatmeal

Bananas

Avocado

Carrots

Zucchini

Quinoa

Coconut yogurt

Apples

Turkey breast

Lentils

Broccoli

Cauliflower

Strawberries

Tofu

Eggs

Green beans

Bell peppers

Cucumbers

Berries

Tuna

Mushrooms

Almonds

Oranges

Hummus

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Diet plan overview

If you struggle with lactose intolerance, the 90 30 50 diet plan for lactose intolerance can be a great help. By focusing on 90 grams of protein daily, it ensures you get enough nutrients without relying on dairy products. The 30 grams of fiber support digestion, and 50 grams of healthy fats provide essential nutrition.

Following this diet can make managing lactose intolerance easier. It helps you avoid discomfort while staying healthy and well-nourished.

90 30 50 diet plan for lactose intolerance exemplary product

Foods to eat

Lactose-Free Dairy: Lactose-free milk, yogurt, and cheese are great alternatives to regular dairy.
Plant-Based Milks: Almond milk, soy milk, and coconut milk offer dairy-free options for your diet.
Non-Dairy Yogurts: Coconut yogurt and almond yogurt provide a similar texture without the lactose.
Fruits: Apples, bananas, and berries are naturally lactose-free and nutritious.
Vegetables: Broccoli, spinach, and carrots are healthy and safe for those with lactose intolerance.

✅ Tip

Incorporate fermented foods like miso and tempeh into your meals, as the fermentation process can help break down lactose and improve digestion for those with lactose intolerance.

Foods not to eat

Milk: Avoid regular cow's milk as it contains lactose that can cause digestive issues.
Cheese: Many cheeses, especially soft cheeses like brie and ricotta, contain high levels of lactose.
Ice Cream: Traditional ice cream is a common culprit for lactose intolerance symptoms.
Butter: Regular butter can contain small amounts of lactose that might cause problems.
Whey Protein: This common protein supplement often contains lactose and should be avoided.

Main benefits

The 90 30 50 diet plan for lactose intolerance provides ample nutrition while eliminating lactose, preventing discomfort and digestive issues. It includes calcium-rich alternatives to dairy, ensuring bone health without the lactose. The diet also incorporates probiotics from non-dairy sources to support gut health. Furthermore, it focuses on balanced meals that provide all necessary nutrients without relying on lactose-containing products.

90 30 50 diet plan for lactose intolerance graph

📊 Nutrient breakdown of the 90 30 50 diet (Source)

How to budget on this diet plan

For the 90 30 50 diet plan for lactose intolerance, dairy alternatives like almond milk and coconut yogurt can be bought in bulk when on sale and stored for a long time. Making your own almond milk at home can be much cheaper and ensures you know exactly what's in it. Use coupons and store loyalty programs to get discounts on lactose-free products. Stock up on shelf-stable items like canned coconut milk and dairy-free cheeses when they are discounted, and freeze them for future use.

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Meal plan suggestion

Day 1

Breakfast:Oatmeal with almond milk and blueberries
Lunch:Grilled chicken breast with quinoa, spinach, and bell peppers
Dinner:Baked salmon with brown rice, zucchini, and carrots
Snack:Apple slices with almond butter

Day 2

Breakfast:Smoothie with banana, spinach, almond milk, and strawberries
Lunch:Turkey breast sandwich on whole wheat bread with hummus, cucumber, and bell peppers
Dinner:Tofu stir-fry with broccoli, mushrooms, and brown rice
Snack:Orange slices and almonds

Day 3

Breakfast:Coconut yogurt with berries and a handful of almonds
Lunch:Lentil and vegetable soup with sweet potatoes, carrots, and zucchini
Dinner:Grilled tuna with quinoa, green beans, and cauliflower
Snack:Sliced cucumber with hummus

Day 4

Breakfast:Whole wheat toast with avocado and a side of strawberries
Lunch:Salmon salad with spinach, cucumbers, and a lemon olive oil dressing
Dinner:Baked chicken breast with sweet potatoes, broccoli, and bell peppers
Snack:Blueberries and a handful of almonds

Day 5

Breakfast:Scrambled eggs with spinach and a side of whole wheat toast
Lunch:Quinoa salad with avocado, cucumber, and strawberries
Dinner:Grilled turkey breast with brown rice, zucchini, and carrots
Snack:Apple slices with almond butter

Day 6

Breakfast:Smoothie with banana, almond milk, and berries
Lunch:Tofu and vegetable stir-fry with broccoli, bell peppers, and brown rice
Dinner:Baked salmon with quinoa, green beans, and cauliflower
Snack:Orange slices and almonds

Day 7

Breakfast:Oatmeal with almond milk, blueberries, and a side of sliced banana
Lunch:Chicken breast salad with spinach, cucumbers, and a lemon olive oil dressing
Dinner:Grilled tuna with sweet potatoes, carrots, and zucchini
Snack:Strawberries and a handful of almonds

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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