14-day meal plan for lactose intolerance

Navigate lactose intolerance with our 14-day meal plan. Featuring lactose-free and easily digestible recipes, this plan helps you enjoy flavorful meals without discomfort. Say goodbye to dairy-related issues and hello to a variety of tasty options that prioritize your digestive well-being.

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Almond milk
Soy milk
Lactose-free yogurt
Lactose-free cheese
Eggs
Chicken
Turkey

Fish
Quinoa
Brown rice
Oats
Spinach
Bell peppers
Tomatoes

Olive oil
Avocado
Blueberries
Strawberries
Almonds
Water
Herbal tea

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Article reviewed

Written by our editorial team.
Published on Feb. 3, 2024.
Updated on Nov 22, 2024.

Meal plan overview

Address lactose intolerance with our 14-day meal plan tailored to lactose-free living. Featuring lactose-free and nutrient-dense recipes, this plan offers a variety of tasty options that help minimize discomfort. Enjoy flavorful meals that contribute to better digestive health and overall well-being on a vegan diet.

Foods to eat

Lactose-Free Dairy Alternatives: Choose lactose-free milk, yogurt, and cheese to enjoy dairy without digestive discomfort.
Plant-Based Proteins: Opt for plant-based protein sources such as tofu, tempeh, beans, and lentils.
Lactose-Free or Aged Cheeses: Include lactose-free or aged cheeses, which may be better tolerated by those with lactose intolerance.
Fruits and Vegetables: Enjoy a variety of fruits and vegetables that are well-tolerated, such as berries, citrus, and leafy greens.
Grains and Cereals: Choose grains and cereals without added dairy for a lactose-free option.
Nuts and Seeds: Incorporate nuts and seeds for a nutrient-dense and lactose-free source of healthy fats and protein.
Hydration: Drink lactose-free beverages and water to stay hydrated without lactose-related issues.
Individualized Nutrition: Adjust portion sizes and meal plans based on individual dietary needs and tolerances.
Regular Health Checks: Monitor overall health and consult with a healthcare provider for lactose intolerance management.
Consult a Dietitian: Work with a registered dietitian to create a personalized meal plan based on lactose intolerance symptoms and nutritional needs.

✅ Tip

Choose lactose-free dairy alternatives like almond milk or lactose-free yogurt to avoid gastrointestinal issues associated with lactose intolerance.

Foods not to eat

High-Lactose Dairy: Avoid high-lactose dairy products, including regular milk, ice cream, and some soft cheeses.
Hidden Sources of Lactose: Be cautious of hidden sources of lactose in processed foods, medications, and certain baked goods.
Caffeine and Alcohol: Moderate intake of caffeine and alcohol, as they may exacerbate digestive symptoms in some individuals.
Individual Dietary Needs: Adjust the meal plan based on individual lactose tolerance levels and sensitivities.
Regular Communication with Healthcare Team: Keep the healthcare team informed about dietary changes and challenges.
Consult a Healthcare Professional: For concerns about lactose intolerance symptoms or individual health, consult with a healthcare provider.

Main benefits

The 14-day meal plan for lactose intolerance eliminates lactose-containing products, focusing on lactose-free and alternative nutrient sources to ensure a balanced diet.

🎓 Recommended nutrient breakdown

Fat

Carbs

Protein

Fiber

Other

Food alternatives

For those who are lactose intolerant, these alternatives can help keep your diet enjoyable and nutritious:

Replace almond milk with coconut milk for a creamier texture.
Use coconut yogurt instead of lactose-free yogurt for a different flavor.
Try avocado as a creamy substitute for cheese.
Opt for nut butters instead of dairy butter for a rich, creamy spread.
Substitute milk with soy milk in recipes for a plant-based alternative.

How to budget on this meal plan

Almond milk and soy milk are staples that can be bought in bulk. Lactose-free yogurt and cheese offer variety and are often cheaper when purchased in larger quantities. Eggs, chicken, and turkey can be more cost-effective when bought in bulk. Quinoa, brown rice, and oats are also more affordable in larger sizes.

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Extra tips

Any healthy snack ideas?

Enjoy these lactose-free snacks that are easy on the stomach:

Almond yogurt with fresh berries
Lactose-free cheese with gluten-free crackers
Peanut butter and banana sandwich on lactose-free bread
Carrot sticks with hummus
Lactose-free smoothie with spinach and mango
Oatmeal with almond milk and honey
Popcorn seasoned with olive oil and a pinch of salt

What should I drink on this meal plan?

Individuals with lactose intolerance should opt for lactose-free alternatives. Almond milk, soy milk, and rice milk are great dairy-free choices. Herbal teas can be both comforting and hydrating. Water remains a staple for hydration. Coconut water can also be a refreshing choice, offering electrolytes without lactose.

How to get even more nutrients?

For those with lactose intolerance, avoiding lactose doesn't mean missing out on essential nutrients like calcium and vitamin D. Lactose-free dairy options, fortified plant milks, and alternatives like almond or soy milk can be good choices. Yoghurts with live cultures can sometimes be tolerated and can also help with digestion. It’s crucial to read labels to avoid hidden lactose in processed foods and opt for lactose-free versions of favorite dairy products.

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