7-day Meal Plan For Lactose Intolerance

• 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.

• 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.

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.