Diabetic meal plan for lactose intolerance

Written byListonic team

Updated on Nov 22, 2024

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 grocery list

Dry goods

Oatmeal

Quinoa

Brown rice

Chickpeas

Black beans

Chia seeds

Rice cakes

Gluten-free tortillas

Gluten-free crackers

Whole grain bread

Lentil soup

Peanut butter

Almond butter

Mixed nuts

Mixed nuts and dried fruits

Snacks & sweets

Rice cakes

Gluten-free crackers

Carrot sticks

Hummus

Apple slices

Mixed berries

Smoothie bowl ingredients

Guacamole

Meats

Chicken breasts

Turkey breast

Steak

Shrimp

Cod

Salmon

Chicken

Dairy & eggs

Almond milk

Dairy-free Greek yogurt alternative

Eggs

Beverages

Coconut water

Coconut milk

Spices & sauces

Olive oil

Balsamic vinaigrette

Salsa

Fish & seafood

Salmon

Shrimp

Cod

Fresh grocery

Bananas

Strawberries

Pineapple

Sweet potatoes

Broccoli

Spinach

Asparagus

Bell peppers

Tomatoes

Kale

Green beans

Various mixed vegetables

Vegetables for roasting

Bakery

Gluten-free toast

Plant based

Tofu

Tofu and vegetables

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.

Diabetic meal plan for lactose intolerance exemplary product

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.

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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.

Recommended nutrient breakdown

Protein: 20%

Fat: 25%

Carbs: 50%

Fiber: 3%

Other: 2%

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.

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Extra tips

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

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.

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 suggestion

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)

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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.

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