Vegetarian meal plan for lactose intolerance
Listonic team
Updated on Nov 22, 2024
Enjoy lactose-free vegetarian dining with the Vegetarian Meal Plan for Lactose Intolerance. This plan features meals like almond milk oatmeal, soy yogurt parfaits, and dairy-free cheese pizzas, providing a delightful and varied diet that respects lactose intolerance and vegetarian principles.
Meal plan grocery list
Dry goods
Quinoa
Lentils
Rice cakes
Rice noodles
Granola
Chia seeds
Snacks & sweets
Mixed nuts
Dried fruits
Trail mix ingredients
Dark chocolate
Beverages
Almond milk
Coconut milk
Almond milk latte
Spices & sauces
Olive oil
Lemon juice
Ginger-soy sauce
Balsamic vinaigrette
Peanut sauce
Garlic-ginger sauce
Fresh grocery
Strawberries
Spinach
Banana
Pineapple
Carrots
Celery
Potatoes
Sweet potatoes
Mango
Avocado
Kiwi
Lettuce
Tomato
Eggplant
Mushrooms
Plant based
Tofu
Tempeh
Chickpeas
Black beans
Veggie burger
Coconut yogurt
Vegan yogurt
Ready meals
Corn salsa
Guacamole
Hummus
Curry ingredients
Greek salad ingredients
Caprese salad ingredients
Lentil and vegetable curry ingredients
Veggie sushi ingredients
Meal plan overview
The Vegetarian Meal Plan for Lactose Intolerance offers a diverse range of lactose-free vegetarian dishes. It includes plant-based milk alternatives, lactose-free cheeses, and a variety of fruits, vegetables, and grains, ensuring a balanced and enjoyable diet without lactose.
Each meal is thoughtfully crafted to be both nutritious and satisfying, catering to those with lactose intolerance while maintaining a vegetarian lifestyle.
Foods to eat
Lactose-Free Dairy Alternatives: Soy milk, almond milk, and coconut yogurt.
Whole Grains: Quinoa, brown rice, and oats.
Protein Sources: Beans, lentils, tofu, and tempeh.
Fruits and Vegetables: A wide variety for vitamins and minerals.
Nuts and Seeds: For healthy fats and protein.
✅Tip
Foods not to eat
Lactose-Containing Foods: Milk, cheese, yogurt, and products containing whey or milk solids.
Processed Foods: As they may contain hidden lactose.
Certain Baked Goods: Can contain milk or butter.
Cream-Based Sauces and Soups: Often made with dairy products.
Main benefits
The Vegetarian Meal Plan for Lactose Intolerance excludes dairy products and focuses on a variety of lactose-free vegetarian foods. It incorporates plant-based milk alternatives, fruits, vegetables, legumes, grains, and seeds to ensure a balanced and nutritious diet.
Recommended nutrient breakdown
Protein: 20%
Fat: 25%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
Enjoy these lactose-free vegetarian snacks:
- Oatmeal with almond milk
- Almond yogurt with fruit
- Lactose-free cheese with rice crackers
- Nuts and seeds
- Vegetable sticks with hummus
- Fruit salad
- Lactose-free smoothies
For those with lactose intolerance, almond milk is a great dairy alternative. Soy milk, another lactose-free option, provides protein. Coconut water is hydrating and free from dairy. Rice milk can also be a good choice, as it's gentle on the stomach. Herbal teas, naturally lactose-free, are suitable for hydration and relaxation.
Meal plan suggestion
Day 1
- Breakfast: Overnight oats made with almond milk, chia seeds, and sliced strawberries (Calories: 300, Protein: 8g, Carbs: 45g, Fat: 10g)
- Lunch: Quinoa salad with mixed vegetables (bell peppers, cucumber, and tomatoes) dressed with olive oil and lemon juice (Calories: 350, Protein: 10g, Carbs: 40g, Fat: 15g)
- Snack: Rice cakes with almond butter (Calories: 150, Protein: 4g, Carbs: 20g, Fat: 6g)
- Dinner: Tofu and vegetable stir-fry with ginger-soy sauce, served with brown rice (Calories: 400, Protein: 18g, Carbs: 50g, Fat: 15g)
Day 2
- Breakfast: Smoothie made with spinach, banana, pineapple, and coconut milk (Calories: 320, Protein: 10g, Carbs: 45g, Fat: 12g)
- Lunch: Lentil soup with carrots, celery, and potatoes (Calories: 350, Protein: 15g, Carbs: 40g, Fat: 10g)
- Snack: Mixed nuts and dried fruits (Calories: 200, Protein: 5g, Carbs: 20g, Fat: 12g)
- Dinner: Baked sweet potato with black bean and corn salsa, topped with guacamole (Calories: 380, Protein: 12g, Carbs: 55g, Fat: 15g)
Day 3
- Breakfast: Chia seed pudding made with coconut milk, topped with sliced mango and shredded coconut (Calories: 300, Protein: 6g, Carbs: 40g, Fat: 14g)
- Lunch: Spinach and avocado salad with roasted chickpeas and a balsamic vinaigrette dressing (Calories: 370, Protein: 12g, Carbs: 30g, Fat: 20g)
- Snack: Celery sticks with hummus (Calories: 100, Protein: 4g, Carbs: 15g, Fat: 4g)
- Dinner: Vegetable curry with tofu, served with quinoa (Calories: 400, Protein: 16g, Carbs: 45g, Fat: 18g)
Day 4
- Breakfast: Almond butter and banana sandwich on whole grain bread (Calories: 320, Protein: 10g, Carbs: 40g, Fat: 15g)
- Lunch: Greek salad with tofu feta, olives, cucumbers, tomatoes, and a lemon-oregano dressing (Calories: 350, Protein: 14g, Carbs: 20g, Fat: 25g)
- Snack: Coconut yogurt with sliced kiwi (Calories: 180, Protein: 4g, Carbs: 25g, Fat: 8g)
- Dinner: Stir-fried vegetables with tempeh in a peanut sauce, served over rice noodles (Calories: 400, Protein: 20g, Carbs: 50g, Fat: 15g)
Day 5
- Breakfast: Oatmeal made with almond milk, topped with maple syrup and pecans (Calories: 320, Protein: 8g, Carbs: 45g, Fat: 12g)
- Lunch: Black bean and corn salad with diced avocado, lime juice, and cilantro (Calories: 350, Protein: 12g, Carbs: 40g, Fat: 18g)
- Snack: Trail mix with almonds, pumpkin seeds, and dried cranberries (Calories: 200, Protein: 6g, Carbs: 20g, Fat: 12g)
- Dinner: Veggie burger on a whole grain bun with lettuce, tomato, and guacamole, served with roasted sweet potato wedges (Calories: 380, Protein: 14g, Carbs: 50g, Fat: 15g)
Day 6
- Breakfast: Vegan protein smoothie with spinach, berries, hemp seeds, and almond milk (Calories: 300, Protein: 15g, Carbs: 30g, Fat: 12g)
- Lunch: Caprese salad with sliced tomatoes, vegan mozzarella, basil, and balsamic glaze (Calories: 370, Protein: 10g, Carbs: 15g, Fat: 25g)
- Snack: Rice cakes with mashed avocado and cherry tomatoes (Calories: 150, Protein: 4g, Carbs: 20g, Fat: 8g)
- Dinner: Eggplant and mushroom stir-fry with tofu in a garlic-ginger sauce, served with quinoa (Calories: 400, Protein: 18g, Carbs: 45g, Fat: 16g)
Day 7
- Breakfast: Vegan yogurt parfait with granola, sliced bananas, and a drizzle of agave syrup (Calories: 350, Protein: 10g, Carbs: 45g, Fat: 15g)
- Lunch: Veggie sushi rolls with avocado, cucumber, and carrots, served with soy sauce and pickled ginger (Calories: 380, Protein: 12g, Carbs: 55g, Fat: 12g)
- Snack: Almond milk latte with a small piece of dark chocolate (Calories: 200, Protein: 4g, Carbs: 15g, Fat: 10g)
- Dinner: Lentil and vegetable curry with coconut milk, served with brown rice (Calories: 420, Protein: 16g, Carbs: 55g, Fat: 18g)
Want to learn more?
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