Meal Plan For Lactose Intolerance

Written byListonic team

Updated on Nov 22, 2024

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!

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Rice cakes

Almond flour

Granola

Gluten-free tortilla

Gluten-free crackers

Gluten-free bread

Gluten-free spaghetti

Gluten-free granola

Snacks & sweets

Dark chocolate squares

Dried fruits

Mixed nuts

Rice pudding

Peanut butter

Hummus

Carrot sticks

Meats

Chicken breasts

Turkey slices

Steak

Turkey meatballs

Shrimp

Salmon

Cod

Dairy & eggs

Lactose-free yogurt

Lactose-free cheese

Eggs

Beverages

Almond milk

Spices & sauces

Olive oil

Balsamic vinaigrette

Marinara sauce

Salsa

Dill

Maple syrup

Fish & seafood

Salmon

Shrimp

Cod

Fresh grocery

Berries

Mixed greens

Cherry tomatoes

Cucumber

Banana

Spinach

Broccoli

Carrots

Avocado

Sliced strawberries

Bell peppers

Asparagus

Sweet potatoes

Green beans

Tomato

Fresh fruit salad

Plant based

Chia seeds

Tofu

Black beans

Lentil soup

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.

Meal Plan For Lactose Intolerance exemplary product

Foods to eat

Lactose-Free Dairy Alternatives: Opt for lactose-free milk, yogurt, and cheese made from almond, soy, coconut, or lactose-free cow's milk.
Lactose-Free Milk Substitutes: Choose plant-based milk substitutes like almond milk, soy milk, rice milk, or oat milk.
Hard Cheeses: Include hard cheeses like cheddar, Swiss, or parmesan, which generally have lower lactose content.
Lactose-Free Cottage Cheese: Look for lactose-free versions of cottage cheese or consider small amounts if well-tolerated.
Lactose-Free Yogurt: Choose yogurt specifically labeled as lactose-free or opt for non-dairy yogurt alternatives.
Lactose-Free Butter: Use lactose-free butter or ghee as a cooking and spreading option.
Lactose-Free Ice Cream: Enjoy lactose-free ice cream or non-dairy alternatives for a sweet treat.
Non-Lactose High Calcium Foods: Include foods high in calcium, such as leafy greens, fortified plant-based milk, and certain fish.

✅Tip

Choose lactose-free dairy products or plant-based alternatives, and be aware of hidden lactose in processed foods.

Foods not to eat

High-Lactose Dairy Products: Avoid or limit milk, regular yogurt, and soft cheeses, which can be high in lactose.
Processed Foods with Hidden Lactose: Be cautious with processed foods that may contain hidden lactose, such as baked goods, salad dressings, and processed meats.
Creamy Sauces and Soups: Limit creamy sauces and soups made with traditional dairy, and opt for lactose-free alternatives or substitutions.
Lactose-Containing Desserts: Avoid desserts that contain milk, cream, or lactose-containing ingredients.
Milk Chocolate: Choose dark chocolate or chocolate labeled as lactose-free, as milk chocolate may contain lactose.
Regular Buttermilk: Avoid traditional buttermilk, but consider cultured buttermilk alternatives if well-tolerated.
Condensed Milk: Steer clear of condensed milk, as it is high in lactose; use alternatives in recipes if needed.
Raw Milk: Avoid raw milk, as it contains higher levels of lactose compared to pasteurized milk.

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Main benefits

The Meal Plan For Lactose Intolerance is designed to minimize lactose intake for individuals with lactose intolerance. This plan includes lactose-free alternatives and emphasizes foods that are naturally low in lactose. By providing a variety of nutrient-dense options, the plan supports those with lactose intolerance in maintaining a well-balanced and satisfying diet without triggering digestive discomfort.

Recommended nutrient breakdown

Protein: 25%

Fat: 30%

Carbs: 40%

Fiber: 3%

Other: 2%

How to budget on this meal plan

To budget a lactose intolerance meal plan, focus on naturally lactose-free and cost-effective foods. Buy plant-based milk like almond milk in bulk or on sale. Choose in-season fruits and vegetables for better prices and quality. Opt for affordable protein sources like eggs, tofu, and chicken. Utilize beans, lentils, and brown rice as inexpensive staples. Plan meals that use overlapping ingredients to reduce waste. Consider buying generic brands for items like lactose-free yogurt and gluten-free products, which can be more expensive. Look for deals on nuts, seeds, and dried fruits, and buy in bulk when possible.

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Extra tips

Lactose-free snacks that are delicious and easy to digest:

Almond milk yogurt with berries
Peanut butter and jelly on lactose-free bread
Oatmeal made with almond or soy milk
Lactose-free cheese with gluten-free crackers
Fruit salad (like grapes, berries, and melon)
Hard-boiled eggs
Popcorn (without butter)

Those with Lactose Intolerance should avoid dairy-based drinks. Almond milk, soy milk, and other lactose-free alternatives are great options. Herbal teas and water are ideal for hydration. For added calcium, fortified orange juice can be a good choice.

Lactose intolerance requires avoiding lactose-containing foods to prevent discomfort. Substitute traditional dairy with lactose-free options or plant-based alternatives like almond, soy, or oat milk. Ensure you still consume enough calcium and vitamin D from fortified foods or supplements. Foods like hard cheeses and yogurts with live cultures may be tolerable, as they contain lower levels of lactose. Focus on a balanced diet with proteins, non-dairy calcium sources, and fiber from fruits and vegetables.

Meal plan suggestion

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🔥: 1600
Fat💧: 62g
Carbs🌾: 110g
Protein🥩: 70g

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🔥: 1700
Fat💧: 50g
Carbs🌾: 165g
Protein🥩: 62g

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🔥: 1650
Fat💧: 55g
Carbs🌾: 135g
Protein🥩: 70g

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🔥: 1750
Fat💧: 51g
Carbs🌾: 150g
Protein🥩: 65g

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🔥: 1800
Fat💧: 63g
Carbs🌾: 150g
Protein🥩: 75g

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🔥: 1700
Fat💧: 61g
Carbs🌾: 155g
Protein🥩: 68g

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🔥: 1750
Fat💧: 59g
Carbs🌾: 140g
Protein🥩: 80g

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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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