Diabetic meal plan for lactose intolerance
Enjoy a lactose-free and diabetic-friendly diet with the Diabetic Meal Plan for Lactose Intolerance. This plan includes a variety of meals like almond milk oatmeal, dairy-free smoothies, and whole grain dishes, all carefully balanced to support blood sugar management without lactose.
Meal plan shopping list
- Oatmeal
- Almond milk
- Bananas
- Mixed nuts
- Quinoa
- Various mixed vegetables (e.g., bell peppers, cucumbers, cherry tomatoes)
- Chickpeas
- Olive oil (for vinaigrette)
- Rice cakes
- Peanut butter
- Strawberries
- Chicken breasts
- Sweet potatoes
- Broccoli
- Spinach
- Pineapple
- Coconut water
- Turkey breast
- Gluten-free tortillas
- Mixed nuts and dried fruits
- Salmon
- Asparagus
- Whole grain bread
- Lentil soup
- Gluten-free crackers
- Carrot sticks
- Hummus
- Tofu
- Brown rice
- Chia seeds
- Mixed berries
- Black beans
- Bell peppers
- Salsa
- Apple slices
- Almond butter
- Shrimp
- Quinoa salad ingredients
- Smoothie bowl ingredients (e.g., banana, shredded coconut, granola)
- Chicken (for spinach salad)
- Almonds (for salad)
- Balsamic vinaigrette
- Guacamole
- Cod
- Vegetables for roasting
- Eggs
- Tomatoes
- Gluten-free toast
- Turkey and vegetables (for stir-fry)
- Dairy-free Greek yogurt alternative
- Steak
- Potatoes
- Green beans
- Kale
- Coconut milk
- Tofu and vegetables (for curry)
Article Reviewed
Our editorial team has checked this article to make sure it was accurate at the time of publishing it.
Meal plan overview
The Diabetic Meal Plan for Lactose Intolerance is designed for those managing diabetes while avoiding lactose. It includes a variety of lactose-free foods that are also low in sugar, such as plant-based milks, dairy-free yogurts, and a range of fruits, vegetables, and whole grains.
This plan ensures a balanced, nutritious diet that caters to both diabetic and lactose-intolerant dietary requirements, offering meals that are both safe and satisfying.
Foods to eat
- Lactose-Free Dairy Alternatives: Almond, soy, or coconut-based milk and yogurt.
- Lean Proteins: Chicken, fish, and tofu.
- Whole Grains: Brown rice, quinoa, and oats.
- Fruits and Vegetables: A variety for nutrients and fiber.
- Healthy Fats: Avocado and olive oil.
✅ Tip
Choose lactose-free or dairy alternatives like almond milk or lactose-free yogurt to prevent digestive discomfort while still meeting your nutritional needs.
Foods not to eat
- Lactose-Containing Foods: Regular milk, cheese, and yogurt.
- High-Sugar Foods: Can exacerbate blood sugar control issues.
- Processed Foods: Often contain hidden lactose and unhealthy additives.
- Refined Carbs: White bread and pasta can spike blood sugar levels.
Main benefits
The Diabetic Meal Plan for Lactose Intolerance is tailored for those who need to manage blood sugar levels and avoid lactose. It includes lactose-free alternatives and a variety of non-dairy foods rich in nutrients, ensuring a well-rounded and diabetic-friendly diet.
How to budget on this meal plan?
Opt for lactose-free options like almond milk and dairy-free Greek yogurt alternatives, which can be more economical in larger sizes. Bulk-buy staples like quinoa, brown rice, and chickpeas. Fresh produce like mixed vegetables and spinach can be cheaper when in season. Consider making your own hummus and peanut butter for cost savings.
Download the grocery list FREE
- Add & remove items
- Sort items by store aisles
- Share the list with your partner
Extra tips ✨
Any healthy snack ideas?
Lactose-free snack choices for diabetics:
- Lactose-free yogurt with berries
- Almond or soy milk smoothie
- Gluten-free crackers with peanut butter
- Hard-boiled eggs
- Fresh fruit like oranges or grapes
- Nuts and seeds mix
- Rice cakes with avocado
What should I drink on this meal plan?
Lactose intolerance in diabetics calls for careful beverage selection. Water is the top choice for hydration. Lactose-free milk, along with plant-based alternatives like almond or soy milk, are enjoyable options. Herbal teas provide a safe and soothing alternative. Regular dairy products and high-sugar drinks should be avoided.
How to get even more nutrients?
For diabetics with lactose intolerance, avoiding dairy while still obtaining necessary nutrients is key. Utilize lactose-free alternatives for milk and yogurt to ensure adequate intake of calcium and vitamin D. Leafy greens and fortified plant-based milks can also provide these nutrients without the lactose. For protein and healthy fats, consider almonds, cashews, and other nuts which offer substantial nutritional benefits.
Meal plan suggestions
7-Day Diabetic Meal Plan for Lactose Intolerance
Day 1
- Breakfast: Oatmeal made with almond milk, topped with sliced bananas and chopped nuts (calories: 300, protein: 8g, carbs: 45g, fat: 10g)
- Lunch: Quinoa salad with mixed vegetables, chickpeas, and olive oil vinaigrette (calories: 350, protein: 12g, carbs: 45g, fat: 15g)
- Snack: Rice cakes with peanut butter and sliced strawberries (calories: 200, protein: 6g, carbs: 25g, fat: 10g)
- Dinner: Grilled chicken breast with roasted sweet potatoes and steamed broccoli (calories: 400, protein: 25g, carbs: 30g, fat: 18g)
Day 2
- Breakfast: Smoothie with spinach, pineapple, and coconut water (calories: 250, protein: 5g, carbs: 40g, fat: 8g)
- Lunch: Turkey and avocado wrap with lettuce, tomato, and mustard on a gluten-free tortilla (calories: 350, protein: 20g, carbs: 30g, fat: 15g)
- Snack: Mixed nuts and dried fruits (calories: 200, protein: 5g, carbs: 20g, fat: 12g)
- Dinner: Baked salmon with quinoa and steamed asparagus (calories: 400, protein: 25g, carbs: 30g, fat: 20g)
Day 3
- Breakfast: Whole grain toast with mashed avocado, sliced tomato, and a sprinkle of salt and pepper (calories: 300, protein: 8g, carbs: 40g, fat: 12g)
- Lunch: Lentil soup with a side of gluten-free crackers (calories: 350, protein: 15g, carbs: 50g, fat: 10g)
- Snack: Carrot sticks with hummus (calories: 150, protein: 4g, carbs: 20g, fat: 6g)
- Dinner: Stir-fried tofu with mixed vegetables and brown rice (calories: 400, protein: 20g, carbs: 45g, fat: 15g)
Day 4
- Breakfast: Chia seed pudding made with almond milk, topped with berries and sliced almonds (calories: 280, protein: 6g, carbs: 35g, fat: 12g)
- Lunch: Quinoa and black bean stuffed bell peppers with salsa (calories: 350, protein: 12g, carbs: 45g, fat: 10g)
- Snack: Apple slices with almond butter (calories: 180, protein: 4g, carbs: 25g, fat: 8g)
- Dinner: Grilled shrimp skewers with quinoa salad (calories: 400, protein: 25g, carbs: 30g, fat: 18g)
Day 5
- Breakfast: Smoothie bowl with mixed berries, banana, and almond milk topped with shredded coconut and granola (calories: 350, protein: 10g, carbs: 45g, fat: 15g)
- Lunch: Spinach salad with grilled chicken, strawberries, almonds, and balsamic vinaigrette (calories: 350, protein: 25g, carbs: 20g, fat: 18g)
- Snack: Rice cakes with guacamole (calories: 200, protein: 4g, carbs: 30g, fat: 8g)
- Dinner: Baked cod with roasted vegetables and quinoa (calories: 400, protein: 25g, carbs: 30g, fat: 18g)
Day 6
- Breakfast: Scrambled eggs with sautéed spinach and tomatoes, served with gluten-free toast (calories: 300, protein: 15g, carbs: 25g, fat: 15g)
- Lunch: Turkey and vegetable stir-fry with brown rice (calories: 350, protein: 20g, carbs: 30g, fat: 15g)
- Snack: Greek yogurt alternative with mixed berries (calories: 150, protein: 5g, carbs: 20g, fat: 5g)
- Dinner: Grilled steak with roasted potatoes and steamed green beans (calories: 400, protein: 25g, carbs: 30g, fat: 20g)
Day 7
- Breakfast: Smoothie with kale, pineapple, and coconut milk (calories: 250, protein: 5g, carbs: 30g, fat: 10g)
- Lunch: Tofu and vegetable curry with brown rice (calories: 350, protein: 15g, carbs: 45g, fat: 12g)
- Snack: Rice cakes with almond butter and sliced banana (calories: 200, protein: 5g, carbs: 30g, fat: 8g)
- Dinner: Grilled chicken breast with quinoa salad and roasted vegetables (calories: 400, protein: 25g, carbs: 30g, fat: 18g)
Download the FREE grocery list for this meal plan
Get grocery list
Want to learn more?
⚠️ 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.
Article Reviewed
Our editorial team checked this article to make sure it was accurate at the time of updating it on April 12, 2024.
