One Day Meal Plan For Mediterranean Diet

• 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.

• 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.

The Mediterranean diet emphasizes whole foods, healthy fats, and lean proteins. Here are some suitable alternatives:

• Replace Greek yogurt with plain skyr for a higher protein, creamy alternative.
• Instead of whole grain couscous, try bulgur for a nutrient-dense, fiber-rich grain.
• Switch grilled chicken with grilled turkey for a leaner protein option.
• Use baba ghanoush instead of hummus for a smoky, flavorful dip made from eggplant.
• Substitute sea bass with trout for a similar omega-3 rich fish with a different flavor profile.

To budget the Mediterranean diet meal plan, consider buying items in bulk and choosing in-season produce. Purchase generic labels for staples such as Greek yogurt, honey, and couscous. Eat less expensive fish than sea bass for a more budget-friendly option. Cook chicken in such a way that it lasts more than one meal. Buy mixed greens, tomatoes, and cucumbers in larger quantities to save money.