Meal plan grocery list
Almond milk
Chia seeds
Berries
Chicken breasts
Mixed greens
Cherry tomatoes
Cucumber
Olive oil
Salmon
Quinoa
Asparagus
Rice cakes
Almond butter
Lactose-free yogurt
Banana
Spinach
Protein powder
Black beans
Corn
Avocado
Salsa
Tofu
Broccoli
Carrots
Brown rice
Mixed nuts
Dried fruits
Granola
Sliced strawberries
Turkey slices
Gluten-free tortilla
Shrimp
Hummus
Carrot sticks
Eggs
Lactose-free cheese
Balsamic vinaigrette
Chicken breast
Sweet potatoes
Green beans
Fresh fruit salad
Peanut butter
Lentil soup
Gluten-free crackers
Steak
Brussels sprouts
Dark chocolate squares
Almond flour
Maple syrup
Bell peppers
Cod
Lemon
Dill
Rice pudding
Tomato
Gluten-free bread
Marinara sauce
Gluten-free spaghetti
Turkey meatballs
Gluten-free granola
Meal plan overview
Need a lactose intolerance-friendly diet? Our 7-day meal plan avoids dairy while keeping meals delicious. It's all about lactose-free alternatives that are both satisfying and nutritious.
From breakfast to dinner, enjoy a variety of dairy-free meals that are easy on the stomach and rich in flavor.
Foods to eat
- Lean Proteins: Choose lean protein sources like chicken, turkey, fish, eggs, and tofu to support muscle maintenance and repair.
- Colorful Vegetables: Include a variety of colorful vegetables such as broccoli, spinach, carrots, and bell peppers for antioxidants and essential nutrients.
- Fruits: Opt for fresh fruits like berries, apples, and oranges for vitamins, minerals, and natural sugars.
- Whole Grains: Choose whole grains like brown rice, quinoa, and oats for fiber, energy, and essential nutrients.
- Healthy Fats: Include sources of healthy fats like avocados, olive oil, nuts, and seeds to support overall health.
- Probiotic-Rich Foods: Consume yogurt, kefir, and fermented foods to support gut health, which plays a role in overall immunity.
- Herbs and Spices: Use herbs and spices such as turmeric, ginger, and garlic for their anti-inflammatory and antioxidant properties.
- Hydration: Stay well-hydrated with water, herbal teas, and broths to support overall health and manage side effects of treatments.
✅ Tip
Foods not to eat
- Processed Meats: Limit processed meats like bacon, sausage, and deli meats, as they may contain additives that could be harmful.
- High-Sugar Foods: Minimize consumption of sugary snacks, desserts, and sweetened beverages, as excessive sugar intake may negatively impact health.
- Alcohol: Limit or avoid alcohol, as it can interact with medications and may have negative effects on the immune system.
- High-Fat Dairy: Choose low-fat or fat-free dairy options to manage calorie and saturated fat intake.
- Spicy Foods: Be cautious with spicy foods, especially if experiencing digestive issues or mouth sores as a result of treatments.
- High-Sodium Foods: Limit sodium intake to manage fluid retention and blood pressure, especially if dealing with side effects like edema.
- Raw or Undercooked Foods: Avoid raw or undercooked foods, especially if the immune system is compromised, to reduce the risk of foodborne illnesses.
- Caffeine (if sensitive): Some individuals may need to limit or avoid caffeine, especially if it interferes with sleep or causes digestive discomfort.
Main benefits
The given meal plan, 7-Day Meal Plan For Cancer Patients, is designed to give nutrient-dense foods that help in the overall management of health during this course of treatment. The focus has been on quick, light meals rich in energy resources like proteins, healthy fats, and several fruits and vegetables. Accommodating foods that address specific nutritional needs during cancer therapy helps patients maintain strength while managing the side effects.
🎓 Recommended nutrient breakdown
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A meal plan for lactose intolerance should include dairy-free alternatives that are rich in nutrients. Here are some suitable alternatives:
- Replace almond milk with oat milk for a creamy, dairy-free option with a different flavor profile.
- Instead of using cheese in salads, try avocado for a creamy texture and healthy fats.
- Switch Greek yogurt with coconut yogurt for a dairy-free, probiotic-rich alternative.
- Use hummus instead of cream-based spreads for a nutritious, dairy-free option.
- Substitute butter with olive oil in cooking for a heart-healthy, lactose-free fat.
How to budget on this meal plan
Extra tips
Any healthy snack ideas?
Enjoy these lactose-free snacks for a healthy diet:
- Fruit smoothies with almond milk
- Lactose-free yogurt with berries
- Almonds and walnuts
- Gluten-free crackers with hummus
- Oatmeal with banana
- Rice cakes with peanut butter
- Fresh vegetable sticks
What should I drink on this meal plan?
For those with lactose intolerance, lactose-free alternatives are key. Water remains the best choice for hydration. Almond, soy, and rice milks are great dairy-free options. Herbal teas, such as chamomile and peppermint, are soothing and lactose-free. Coconut water is a hydrating, lactose-free alternative, rich in electrolytes.
How to get even more nutrients?
Meal plan suggestion
7-Day Meal Plan for Lactose Intolerance
Day 1
- Breakfast: Overnight oats made with almond milk, chia seeds, and topped with berries
- Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, and olive oil dressing
- Dinner: Baked salmon with quinoa and roasted asparagus
- Snack: Rice cakes with almond butter
Calories: 1800 Fat: 65g Carbs: 210g Protein: 100g
Day 2
- Breakfast: Smoothie with lactose-free yogurt, banana, spinach, and protein powder
- Lunch: Quinoa bowl with black beans, corn, avocado, and salsa
- Dinner: Stir-fried tofu with broccoli, carrots, and brown rice
- Snack: Mixed nuts and dried fruits
Calories: 1900 Fat: 70g Carbs: 220g Protein: 90g
Day 3
- Breakfast: Lactose-free Greek yogurt with granola and sliced strawberries
- Lunch: Turkey and avocado wrap with a gluten-free tortilla
- Dinner: Grilled shrimp with quinoa and sautéed spinach
- Snack: Hummus with cucumber and carrot sticks
Calories: 1850 Fat: 65g Carbs: 210g Protein: 100g
Day 4
- Breakfast: Scrambled eggs with spinach and lactose-free cheese
- Lunch: Quinoa salad with mixed greens, cherry tomatoes, cucumber, and balsamic vinaigrette
- Dinner: Baked chicken breast with sweet potato wedges and green beans
- Snack: Fresh fruit salad
Calories: 1900 Fat: 70g Carbs: 220g Protein: 95g
Day 5
- Breakfast: Peanut butter and banana smoothie with almond milk
- Lunch: Lentil soup with a side of gluten-free crackers
- Dinner: Grilled steak with quinoa and roasted Brussels sprouts
- Snack: Dark chocolate squares
Calories: 2000 Fat: 75g Carbs: 230g Protein: 100g
Day 6
- Breakfast: Almond flour pancakes with maple syrup and mixed berries
- Lunch: Grilled vegetable and quinoa-stuffed bell peppers
- Dinner: Baked cod with lemon-dill sauce, quinoa, and steamed asparagus
- Snack: Rice pudding made with almond milk
Calories: 1950 Fat: 70g Carbs: 220g Protein: 95g
Day 7
- Breakfast: Avocado and tomato on gluten-free toast
- Lunch: Shrimp and quinoa stir-fry with mixed vegetables
- Dinner: Turkey meatballs with marinara sauce, gluten-free spaghetti, and a side salad
- Snack: Lactose-free yogurt with a sprinkle of gluten-free granola
Calories: 1900 Fat: 70g Carbs: 210g Protein: 95g
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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⚠️ Keep in mind
Article reviewed
- Written by our editorial team.
- Published on Dec 19, 2023
- Updated on Nov 22, 2024