7-day Meal Plan For Lactose Intolerance
Listonic team
Updated on Nov 22, 2024
Need a lactose intolerance-friendly diet? Our 7-day meal plan for lactose intolerance avoids dairy while keeping meals delicious. We'll show you how to prepare lactose-free meals and turn them into an easy shopping list. Let's enjoy dairy-free eating!
Meal plan grocery list
Dry goods
Quinoa
Brown rice
Rice cakes
Almond flour
Granola
Gluten-free tortilla
Gluten-free crackers
Gluten-free bread
Gluten-free spaghetti
Gluten-free granola
Snacks & sweets
Mixed nuts
Dried fruits
Dark chocolate squares
Rice pudding
Peanut butter
Hummus
Carrot sticks
Meats
Chicken breasts
Turkey slices
Steak
Turkey meatballs
Shrimp
Cod
Dairy & eggs
Lactose-free yogurt
Lactose-free cheese
Eggs
Beverages
Almond milk
Spices & sauces
Olive oil
Balsamic vinaigrette
Marinara sauce
Salsa
Maple syrup
Dill
Fish & seafood
Salmon
Shrimp
Cod
Fresh grocery
Berries
Mixed greens
Cherry tomatoes
Cucumber
Spinach
Banana
Broccoli
Carrots
Avocado
Sweet potatoes
Green beans
Brussels sprouts
Bell peppers
Tomato
Lemon
Fresh fruit salad
Sliced strawberries
Asparagus
Plant based
Chia seeds
Tofu
Black beans
Lentil soup
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
Lactose-Free Dairy Alternatives: Opt for lactose-free milk, yogurt, and cheese made from almond, soy, coconut, or lactose-free cow's milk.
Lactose-Free Milk Substitutes: Choose plant-based milk substitutes like almond milk, soy milk, rice milk, or oat milk.
Hard Cheeses: Include hard cheeses like cheddar, Swiss, or parmesan, which generally have lower lactose content.
Lactose-Free Cottage Cheese: Look for lactose-free versions of cottage cheese or consider small amounts if well-tolerated.
Lactose-Free Yogurt: Choose yogurt specifically labeled as lactose-free or opt for non-dairy yogurt alternatives.
Lactose-Free Butter: Use lactose-free butter or ghee as a cooking and spreading option.
Lactose-Free Ice Cream: Enjoy lactose-free ice cream or non-dairy alternatives for a sweet treat.
Non-Lactose High Calcium Foods: Include foods high in calcium, such as leafy greens, fortified plant-based milk, and certain fish.
✅Tip
Foods not to eat
High-Lactose Dairy Products: Avoid or limit milk, regular yogurt, and soft cheeses, which can be high in lactose.
Processed Foods with Hidden Lactose: Be cautious with processed foods that may contain hidden lactose, such as baked goods, salad dressings, and processed meats.
Creamy Sauces and Soups: Limit creamy sauces and soups made with traditional dairy, and opt for lactose-free alternatives or substitutions.
Lactose-Containing Desserts: Avoid desserts that contain milk, cream, or lactose-containing ingredients.
Milk Chocolate: Choose dark chocolate or chocolate labeled as lactose-free, as milk chocolate may contain lactose.
Regular Buttermilk: Avoid traditional buttermilk, but consider cultured buttermilk alternatives if well-tolerated.
Condensed Milk: Steer clear of condensed milk, as it is high in lactose; use alternatives in recipes if needed.
Raw Milk: Avoid raw milk, as it contains higher levels of lactose compared to pasteurized milk.
Read more about key products
Main benefits
The 7-Day Meal Plan For Lactose Intolerance is designed to minimize lactose intake for individuals with lactose intolerance. This plan includes lactose-free alternatives and emphasizes foods that are naturally low in lactose. By providing a variety of nutrient-dense options, the plan supports those with lactose intolerance in maintaining a well-balanced and satisfying diet without triggering digestive discomfort.
Recommended nutrient breakdown
Protein: 21%
Fat: 26%
Carbs: 46%
Fiber: 5%
Other: 2%
How to budget on this meal plan
Download the grocery list for FREE
- Add and remove items
- Sort items by store aisles
- Share the list with your partner
Extra tips
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
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.
Meal plan suggestion
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🔥: 1800Fat💧: 65gCarbs🌾: 210gProtein🥩: 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🔥: 1900Fat💧: 70gCarbs🌾: 220gProtein🥩: 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🔥: 1850Fat💧: 65gCarbs🌾: 210gProtein🥩: 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🔥: 1900Fat💧: 70gCarbs🌾: 220gProtein🥩: 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🔥: 2000Fat💧: 75gCarbs🌾: 230gProtein🥩: 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🔥: 1950Fat💧: 70gCarbs🌾: 220gProtein🥩: 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🔥: 1900Fat💧: 70gCarbs🌾: 210gProtein🥩: 95g
Want to learn more?
⚠️Keep in mind
Other meal plans
7-day Meal Plan For Mediterranean Diet
Embarking on a Mediterranean journey? You're in for a treat! Discover the secrets of a 7-day Mediterranean diet meal plan and how it can invigorate your health. This article will guide you through a flavorful world of nutritious foods and show you how to turn these meals into an efficient shopping list. Let's set sail!
7-day Meal Plan For Weight Loss
Ready to kickstart your weight loss journey? A 7-day meal plan tailored for weight loss could be your golden ticket. In this article, we'll explore how to craft a meal plan that's both delicious and effective for shedding pounds, plus tips on transforming it into a smart shopping list. Time to get excited about your health goals!
7-day Meal Plan For Diabetics
Managing diabetes with diet doesn't have to be daunting. Learn how a 7-day meal plan can help control your blood sugar and improve overall health. We'll guide you through creating diabetic-friendly meals and turning them into a simple shopping list. Let's make healthy eating a breeze!
Listonic team
Fact-checked