Keto meal plan for lactose intolerance
Listonic team
Updated on Nov 22, 2024
The keto meal plan for lactose intolerance carefully avoids dairy products that contain lactose, focusing on lactose-free, high-fat, low-carb foods.
This plan makes it possible to enjoy a ketogenic diet without the discomfort of lactose intolerance. It’s about embracing keto while being mindful of dairy sensitivities.
Meal plan grocery list
Meats
Chicken breast
Chicken thighs
Beef
Turkey
Pork chops
Lamb chops
Bacon
Fish & seafood
Salmon
Tuna
Shrimp
Trout
Dairy & eggs
Eggs
Coconut yogurt
Non-dairy butter
Almond milk
Fresh grocery
Spinach
Mixed greens
Avocado
Broccoli
Celery
Lettuce
Bell peppers
Zucchini
Kale
Cauliflower
Carrots
Tomato
Olives
Cucumber
Green beans
Asparagus
Lemon
Spices & sauces
Olive oil
Coconut oil
Mayonnaise
Plant based
Nuts and seeds
Almond flour
Low-carb protein powder
Bone broth
Meal plan overview
Keto Meal Plan for Lactose Intolerance"" is your guide to navigating a ketogenic diet without dairy pitfalls.
Offering a selection of lactose-free keto options, this plan ensures you can maintain your diet without gastrointestinal upset. Each recipe is crafted to be enjoyable and nourishing, aligning with both keto guidelines and lactose-free needs.
Foods to eat
Non-Dairy Proteins: Chicken, turkey, fish, tofu, and plant-based protein sources.
Healthy Fats: Avocado, olive oil, nuts, and seeds for satiety.
Non-Dairy Milk: Almond milk, coconut milk, or soy milk as lactose-free alternatives.
Leafy Greens: Spinach, kale, and collard greens for vitamins and minerals.
Non-Starchy Vegetables: Zucchini, cauliflower, broccoli, and bell peppers.
Lactose-Free Yogurt: Choose lactose-free yogurt for probiotic benefits.
Hard Cheeses: Aged cheeses like cheddar or Swiss with lower lactose content.
Coconut-Based Products: Coconut oil, coconut cream, and coconut-based products.
✅Tip
Foods not to eat
Dairy Products: Avoid traditional milk, cheese, and yogurt containing lactose.
Butter: Opt for lactose-free or ghee as an alternative to regular butter.
Ice Cream: Choose dairy-free or lactose-free ice cream options.
Cream-based Sauces: Substitute cream-based sauces with dairy-free alternatives.
Cottage Cheese: Limit or avoid cottage cheese due to lactose content.
Processed Foods with Hidden Dairy: Check labels for hidden sources of lactose.
Milk Chocolate: Opt for dark chocolate or chocolate with lactose-free options.
Whipped Cream: Choose non-dairy alternatives or lactose-free versions.
Main benefits
The Keto Meal Plan for Lactose Intolerance is tailored to accommodate individuals with lactose intolerance through a ketogenic approach. This plan emphasizes dairy-free, low-carb options that align with the principles of a ketogenic diet.
By providing alternatives to high-lactose foods, the plan aims to support individuals in maintaining ketosis while managing lactose intolerance.
Recommended nutrient breakdown
Protein: 16%
Fat: 68%
Carbs: 14%
Fiber: 1%
Other: 1%
How to budget on this meal plan
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Extra tips
Here are keto-friendly, lactose-free snack options:
- Almonds and walnuts
- Coconut yogurt
- Beef jerky (watch for additives)
- Macadamia nuts
- Chia pudding made with almond milk
- Avocado slices
- Cucumber boats with tuna salad
Those with lactose intolerance should opt for lactose-free alternatives like almond milk, soy milk, rice milk, or oat milk. Water is, of course, the best for hydration. Herbal teas are a great option. For an occasional treat, lactose-free smoothies made with fruits are refreshing.
Meal plan suggestion
Day 1
- Breakfast:Scrambled eggs with spinach, cooked in olive oil
- Lunch:Grilled chicken salad with mixed greens, avocado, and olive oil dressing
- Dinner:Baked salmon with a side of steamed broccoli
- Calories🔥: 1250Fat💧: 90gCarbs🌾: 13gProtein🥩: 90g
Day 2
- Breakfast:Avocado and egg salad
- Lunch:Tuna salad with mayonnaise, celery, and lettuce wraps
- Dinner:Beef stir-fry with bell peppers and zucchini, cooked in coconut oil
- Calories🔥: 1300Fat💧: 95gCarbs🌾: 18gProtein🥩: 85g
Day 3
- Breakfast:Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder
- Lunch:Cobb salad with turkey, hard-boiled eggs, avocado, and olive oil vinaigrette
- Dinner:Grilled pork chops with a side of sautéed kale
- Calories🔥: 1250Fat💧: 83gCarbs🌾: 15gProtein🥩: 105g
Day 4
- Breakfast:Omelette with spinach and bell peppers, cooked in avocado oil
- Lunch:Shrimp avocado salad with olive oil and lemon juice dressing
- Dinner:Lamb chops with a side of roasted cauliflower
- Calories🔥: 1300Fat💧: 93gCarbs🌾: 16gProtein🥩: 110g
Day 5
- Breakfast:Coconut yogurt with a handful of nuts and seeds
- Lunch:Chicken soup with bone broth and soft-cooked vegetables
- Dinner:Baked trout with a side of steamed asparagus
- Calories🔥: 1150Fat💧: 75gCarbs🌾: 16gProtein🥩: 85g
Day 6
- Breakfast:Almond flour pancakes topped with a pat of non-dairy butter
- Lunch:BLT salad with bacon, lettuce, tomato, and avocado
- Dinner:Grilled steak with a side of roasted Brussels sprouts
- Calories🔥: 1250Fat💧: 100gCarbs🌾: 18gProtein🥩: 90g
Day 7
- Breakfast:Chia seed pudding made with almond milk and a few berries
- Lunch:Greek salad with chicken, olives, cucumber, and olive oil dressing
- Dinner:Chicken thighs roasted with herbs and a side of steamed green beans
- Calories🔥: 1250Fat💧: 85gCarbs🌾: 18gProtein🥩: 110g
Want to learn more?
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