DIY Diet Plans

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Lactose Free Diet Plan

lactose_free_diet_planLactose Free Diet Plan

This page will provide a 7 day lactose free diet plan and shopping list.

Did you know that about 80% of people do not tolerate lactose? Some people’s bodies cannot tolerate lactose because they are missing a special enzyme called lactase. If you happen to be one of those unlucky people with this issue, it probably means you will have more gas and bloating than normal.

If you think you are lactose intolerant then avoiding dairy products which contain lactose is what is normally advised.

This doesn’t mean you have to follow some special or expensive meal plan. All you should do is exclude lactose from your diet.

Check out the following new lactose free diet plan for 7 days and see if it helps improve your symptoms.

But first it is good to learn a bit about this diet.

Benefits of Lactose Free Diet

  • it doesn’t cause pain in the intestines
  • you don’t feel any discomfort
  • many products in this diet are tasty and healthy
  • you stay full all day long
  • low cholesterol levels in the blood
  • you don’t fell gassy
  • you don’t have bloating

Disadvantages of Lactose Diets

  • you should reduce all products with lactose (cottage cheese, buttermilk, kefir, milk, sour cream, ice cream, cheeses of milk, butter, cream, yogurts, etc)
  • you should not use products, which contain lactose (cereal with milk, prepared breads, biscuits, or muffins, made with milk, etc)
  • you should not eat dishes cooked with lactose-containing products
  • the above can be considered a disadvante for those of you who love dairy

Tips Before You Start

  • you should consult with your doctor first
  • you should drink 1,5-2 litres of pure water per day

Lactose free diet plan: Day 1

Breakfast
1 portion of tasty smoothie: 1 cup soy milk, ½ cup oatmeal, ½ banana, ½ cup strawberries, some vanilla extract
1 cup of green tea with ginger

Midmorning snack
1 portion of raw tomatoes, bell peppers and cucumbers with Italian spices
1 slice of Italian bread with 50 g tofu

Lunch
1 cup of broth with cubed chicken breast, cooked asparagus, potato, and parsley
1 portion of roasted cubed pumpkin, bell pepper, onion and zucchini

Dinner
1 cup of cooked brown rice with spices of your choice
1 portion of grilled salmon with lemon
1 portion of salad: cherry tomatoes with garlic, basil, and 50 g grated tofu

stew-in-bowl-with-spoon

Lactose free diet plan: Day 2

Breakfast

1 portion of tasty smoothie: 1 cup soy milk, ½ cup oatmeal, 1 kiwi, ½ cup blackberries, some vanilla extract
1 cup of black tea with cranberry

Midmorning snack

1 apple
1 cup of coconut milk

Lunch

1 cup cooked buckwheat with roasted mushrooms and onion
1 portion of baked turkey breast

Dinner

1 portion of pasta with cooked broccoli, garlic, 1 tsp olive oil and bell pepper
1 portion of grilled trout
1 cup of tossed mix green with olive oil, salt and spices on your choice

Lactose free diet plan: Day 3

Breakfast

1 portion of tasty smoothie: 1 cup soy milk, ½ cup oatmeal, ½ cup dates, ¼ cup walnuts, some vanilla extract
1 cup of herbal tea

Midmorning snack

1 handful of almonds
1 slice of Italian bread with 2 tsp jam

Lunch

1 portion of cooked white beans with onion, garlic, olive oil, tomatoes, bell peppers, salt and pepper
1 portion of roasted lean meat with your favorite spices

Dinner

1 portion of cooked quinoa with ½ cup raisins, 1 tsp curry powder, garlic, onion, ¼ tsp cumin, some ground ginger, canned or boiled chickpeas, ¼ cup chopped roasted almonds
1 cup of sliced tomatoes

steak

Lactose free diet plan: Day 4

Breakfast

1 portion of tasty smoothie: 1 cup soy milk, ½ cup oatmeal, ½ mango, ½ cup peach, some vanilla extract
1 cup of chamomile tea

Midmorning snack

1 peach
1 kiwi

Lunch

1 cup of brown rice
1 portion of baked tuna with any spices
1 portion of salad: chopped daikon radish, carrots, green apple, celery, 1/4 cup raisins, 1 tbsp olive oil, 1 tsp lemon juice, garlic and parsley

Dinner

1 portion of fried cubed tofu with bell pepper, onion, pepper, and soy sauce
1 portion of tasty cocktail: 1 banana, 1 orange, 1 cup soy milk, some vanilla extract, ¼ tsp ground ginger

Lactose free diet plan: Day 5

Breakfast

1 portion of tasty smoothie: 1 cup soy milk, ½ cup oatmeal, ½ banana, ½ cup raspberries, some vanilla extract
1 cup of coconut milk

Midmorning snack

2 baked apples with honey and cinnamon

Lunch

1 portion of gazpacho (gazpacho recipe)
1 portion of grilled mushrooms with onion and salt

Dinner

1 portion of Greek potatoes: cook in a big fried pan 1 cup cubed potatoes with 1 tbsp olive oil, some olives without seeds, garlic, ½ cup tomatoes, oregano, salt and pepper
1 beef steak of lean meat

Lactose free diet plan : Day 6

Breakfast

1 portion of tasty smoothie: 1 cup soy milk, ½ cup oatmeal, ½ papaya, ½ cup pears, some vanilla extract
1 cup of green tea with mint

Midmorning snack

1 portion of fruit salad: ½ cup cubed banana, ½ cup cubed strawberries, ½ cup cubed kiwi

Lunch

1 cup cooked chickpeas with your favorite spices
1 cup of cabbage salad with white wine vinegar, salt and pepper
1 cup roasted tofu

Dinner

1 portion of soup: cook in a medium pan 7-8 cups of broth, 1 cup white beans, chopped onion, 1 tsp olive oil, garlic, some bay leaf, fresh rosemary, salt and pepper
1 portion of raw veggie salad: tomatoes, cucumbers, bell pepper, parsley and 1 tsp olive oil

food-on-cutting-board

Lactose free diet plan: Day 7

Breakfast

1 portion of tasty smoothie: 1 cup soy milk, ½ cup oatmeal, ½ kiwi, ½ cup strawberries, some vanilla extract
1 cup of black tea with lemon

Midmorning snack

1 portion of tossed mix green salad with 1 tsp olive oil
½ cup boiled chicken breast with salt

Lunch

1 portion of baked cubed eggplants with tomatoes, garlic, parsley and some olive oil
1 portion of grilled turkey breast
1 slice of Italian bread

Dinner

1 portion of pasta with seafood, onion, garlic, tomatoes, oregano and olive oil
1 portion of arugula salad with cherry tomatoes, pine nuts, 1 tbsp olive oil, 1 tsp white wine vinegar, salt and pepper

The Shopping List – 7 Day Lactose Free Diet

Soy milk 1,6 litre
Coconut milk 400ml
Tofu 600 g
Chicken breast 500-600 g
Turkey breast 500-600 g
Lean meat 550-600 g
Trout 250 g
Salmon 250 g
Tuna 250 g
Seafood 250 g
Buckwheat 1 pack
Chickpeas 1 can or 1 pack
Oatmeal 1 pack (700-800 g)
Quinoa 1 pack
Curry powder 1 pack
Oregano 1 pack
Bay leaf 1 pack
Pine nuts 1 pack
Cumin 1 pack
Fresh rosemary 1 pack
Ground ginger 1 pack
Arugula 1 pack
White beans 400 g
Pasta 1 pack
Brown rice 1 pack
Italian bread 1 loaf
Walnuts 1 pack
Raisins 1 pack
Almonds 1 pack
Garlic 1 pack
Basil 1 pack
Italian spices 1 pack
4 bananas
5 kiwis
2 lemons
3 apples
1 orange
1 green apple
1 mango
1 papaya
Pears 100 g
Peaches 400 g
Dates 100 g
Ginger 1 pack
Mint 1 pack
Parsley 1 pack
Strawberries 300 g
Blackberries 100 g
Raspberries 100 g
1 red onion
Tomatoes 1,8 kg
Cherry tomatoes 200-300 g
Potatoes 600 g
Asparagus 100 g
Bell peppers 1,4 kg
Cucumbers 800 g
Pumpkin 200 g
Onion 800 g
Daikon radish 200 g
Carrots 100 g
Celery 100 g
Zucchini 200 g
Cabbage 200-300 g
Mushrooms 600 g
Broccoli 200 g
Tossed mix green 1 pack
Green tea 1 pack
Black tea with cranberry 1 pack
Herbal tea 1 pack
Chamomile tea 1 pack
Black tea 1 pack
Vanilla extract 1 bottle
Olive oil 1 bottle
Jam 1 jar
Soy sauce 1 bottle
Honey 1 jar
White wine vinegar 1 bottle
Olives without seeds 1 can

Please enjoy the lactose free diet plan.

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