Keto meal plan for lactose intolerance
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
- Eggs
- Spinach
- Olive oil
- Chicken breast
- Chicken thighs
- Mixed greens
- Avocado
- Salmon
- Broccoli
- Tuna
- Mayonnaise
- Celery
- Lettuce
- Beef
- Bell peppers
- Zucchini
- Coconut oil
- Almond milk
- Low-carb protein powder
- Turkey
- Pork chops
- Kale
- Shrimp
- Lemon
- Lamb chops
- Cauliflower
- Coconut yogurt
- Nuts and seeds
- Bone broth
- Carrots
- Trout
- Asparagus
- Almond flour
- Non-dairy butter
- Bacon
- Tomato
- Olives
- Cucumber
- Green beans
Article reviewed
- Written by our editorial team.
- Published on Jan. 26, 2024.
- Updated on Oct. 1, 2024.
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
Incorporate lactose-free keto-friendly dairy alternatives like almond milk or coconut cream, which are rich in fats but low in carbs, to maintain ketosis without lactose.
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.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For a keto meal plan tailored for those with lactose intolerance, here are some effective alternatives to common products to ensure a delicious and compliant diet:
- Spinach can be swapped with kale for a nutrient-rich leafy green that offers a different texture and taste.
- Almond milk can be substituted with coconut milk for a creamier, slightly sweet dairy-free option.
- Mayonnaise can be replaced with avocado mayo for a similar consistency and flavor without dairy.
- Coconut yogurt can be switched with almond yogurt for a different plant-based yogurt option.
- Non-dairy butter can be replaced with ghee (if tolerated) or avocado oil for cooking and baking.
How to budget on this meal plan
Stock up on eggs, spinach, and olive oil. Chicken breast, mixed greens, and avocado are key ingredients that can be bought in bulk. Salmon, broccoli, and tuna are often cheaper when purchased in larger quantities. Mayonnaise, celery, and lettuce can be more cost-effective in larger sizes.
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Extra tips
Any healthy snack ideas?
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
What should I drink on this meal plan?
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.
How to get even more nutrients?
For those with lactose intolerance, a keto diet can be naturally accommodating since it limits carb-rich foods, including many dairy products that contain lactose. Focus on lactose-free dairy options like hard cheeses and butter, or use alternatives such as almond or coconut milk. Your protein should come from meats, fatty fish, and eggs, while your fats can be sourced from avocados, nuts, and seeds. Ensure these selections are enriched with calcium to compensate for the reduced dairy intake.
Meal plan suggestions
Keto Meal Plan for Lactose Intolerance
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: 1250 Fat: 90g Carbs: 13g Protein: 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: 1300 Fat: 95g Carbs: 18g Protein: 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: 1250 Fat: 83g Carbs: 15g Protein: 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: 1300 Fat: 93g Carbs: 16g Protein: 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: 1150 Fat: 75g Carbs: 16g Protein: 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: 1250 Fat: 100g Carbs: 18g Protein: 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: 1250 Fat: 85g Carbs: 18g Protein: 110g
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.