Dairy-Free Meal Plan (Lactose-Free)
Three 1,800-calorie menus with no milk or dairy — suitable for lactose intolerance or milk protein allergy. Protein and calcium come from other sources.
The numbers
- Calories
- 1,796 kcal
- Protein
- 112 g
- Carbohydrates
- 196 g
- Fat
- 65 g
- Fibre
- 28 g
Average of the 3 menus on this page.
The menus
Three different days with the same targets. Repeat, alternate or mix meals between them.
Who it is for
People with lactose intolerance, milk allergy, or who prefer to avoid dairy.
How to follow it
- Calcium-fortified plant drinks replace milk well at breakfast.
- Sardines, broccoli, kale and tofu also provide calcium.
- People with intolerance only often tolerate lactose-free milk and yogurt.
Shopping list for the 3 menus
Everything you need for the three days above, rounded to shop-friendly amounts.
Meat, eggs and protein
- Tuna canned in water (drained)250 g
- Egg whites230 g · 7 pcs
- Shredded chicken (cooked)200 g
- Chicken drumstick (skinless, roasted)100 g
- Chicken breast (grilled)100 g
- Lean ground beef 90/10 (cooked)90 g
- Sliced turkey breast (deli)60 g
Grains, bread and cereals
- White rice (cooked)480 g
- Whole-wheat bread90 g
- Rolled oats (dry)60 g
- Granola50 g
- Pita bread30 g · 1 pcs
Vegetables and roots
- Sweet potato (baked)760 g
- Iceberg lettuce120 g
- Green beans (boiled)120 g
- Spinach120 g
- Romaine lettuce120 g
- Tomato120 g
- Broccoli (steamed)120 g
Fruit
- Banana290 g · 3 pcs
- Grapes150 g
- Avocado120 g
- Tangerine / mandarin110 g · 1 pcs
Pantry
- Olive oil90 g
- Olives40 g
- Peanut butter40 g
- Peanuts (dry-roasted)30 g
Want this menu with your own numbers and tastes?
The generator works out your calories, respects what you like and dislike and builds the menu in one minute. Free, no sign-up.
Personalise my menuSample menu calculated for a healthy reference adult (woman, 32, 165 cm, 70 kg). Your needs may differ; this does not replace professional advice.
Frequently asked questions
What is the difference between lactose intolerance and milk allergy?
With intolerance, the enzyme that digests milk sugar is missing and symptoms are digestive. With allergy, the immune system reacts to milk protein, which can be serious. This menu excludes all dairy and works for both.
Without dairy, where does calcium come from?
Fortified plant drinks, tofu, sardines, dark leafy greens and legumes. A professional can assess whether you need a supplement.
What are the macros of this diet?
On average 1,796 kcal a day, with 112 g of protein, 196 g of carbs, 65 g of fat and 28 g of fibre.
How many meals does this menu have?
4 meals a day: breakfast, lunch, afternoon snack, dinner. In the meal plan generator you can choose 3 to 6 meals.
Can I swap foods in the menu?
Yes. Swap for foods in the same group with similar calories. In the meal plan generator every food already has equivalent swaps worked out.
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1,800 kcal · 110 g protein · 4 meals
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1,800 kcal · 100 g protein · 4 meals
Vegan Meal Plan (1,800 kcal, High Protein)
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1800-Calorie Meal Plan: Full Day Menu
1,800 kcal · 130 g protein · 5 meals
1600-Calorie Meal Plan: Full Day Menu
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2000-Calorie Meal Plan: Full Day Menu
2,000 kcal · 140 g protein · 5 meals