Meal Plan For Lactose Intolerance
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
- Almond milk
- Chia seeds
- Berries
- Chicken breasts
- Mixed greens
- Cherry tomatoes
- Cucumber
- Olive oil
- Salmon
- Quinoa
- Asparagus
- Rice cakes
- Almond butter
- Lactose-free yogurt
- Banana
- Spinach
- Protein powder
- Black beans
- Corn
- Avocado
- Salsa
- Tofu
- Broccoli
- Carrots
- Brown rice
- Mixed nuts
- Dried fruits
- Granola
- Sliced strawberries
- Turkey slices
- Gluten-free tortilla
- Shrimp
- Hummus
- Carrot sticks
- Eggs
- Lactose-free cheese
- Balsamic vinaigrette
- Chicken breast
- Sweet potatoes
- Green beans
- Fresh fruit salad
- Peanut butter
- Lentil soup
- Gluten-free crackers
- Steak
- Brussels sprouts
- Dark chocolate squares
- Almond flour
- Maple syrup
- Bell peppers
- Cod
- Lemon
- Dill
- Rice pudding
- Tomato
- Gluten-free bread
- Marinara sauce
- Gluten-free spaghetti
- Turkey meatballs
- Gluten-free granola
Article reviewed
- Written by our editorial team.
- Published on Dec. 19, 2023.
- Updated on Oct. 1, 2024.
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.
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.
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.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
For those with lactose intolerance, choosing dairy-free and lactose-free options is essential for avoiding discomfort. Here are some suitable alternatives:
- Replace almond milk with oat milk for a creamy, dairy-free option.
- Instead of lactose-free yogurt, try coconut yogurt for a dairy-free, probiotic-rich alternative.
- Switch regular cheese with vegan cheese to completely avoid dairy.
- Use cauliflower rice instead of brown rice for a low-carb, easily digestible alternative.
- Substitute peanut butter with sunflower seed butter for a nut-free, nutrient-rich spread.
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
Any healthy snack ideas?
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)
What should I drink on this meal plan?
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.
How to get even more nutrients?
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 suggestions
7-Day Meal Plan for Lactose Intolerance
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
These values are approximate and can vary slightly based on specific portion sizes and preparation methods.
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.