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7-day Meal Plan For Lactose Intolerance

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!

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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

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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.

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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

Focus on easy-to-digest, nutrient-dense foods like smoothies and soups, especially during treatment.

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.
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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

To budget this lactose intolerance meal plan, consider buying non-dairy staples like almond milk and lactose-free yogurt in bulk. Choose whole foods like chicken breasts, salmon, and turkey slices, and cook in larger batches for multiple meals. Opt for seasonal fruits and vegetables to save costs. Incorporate more affordable protein sources like eggs, tofu, and black beans. Homemade granola can be a cost-effective alternative to store-bought versions. Buy brown rice, quinoa, and gluten-free pasta in bulk. Consider making your own marinara sauce and salad dressings to cut costs. Lastly, prioritize versatile ingredients like olive oil, mixed nuts, and peanut butter that can be used in various meals.

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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?

For those with lactose intolerance, avoiding lactose doesn't mean skimping on calcium or other dairy-associated nutrients. Lactose-free milk and dairy alternatives like almond, soy, or oat milks can be good substitutes. These individuals should ensure they get enough calcium and vitamin D from fortified foods or supplements. Lean proteins, fruits, and vegetables should round out the diet to ensure a balanced intake of 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

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