1 Week Meal Plan for Lactose Intolerants
NCM 105
Monday
Breakfast: Avocado-topped egg toast
with 2 slices whole-grain or rye toast, 2
eggs, poached or cooked to your liking,
¼ small avocado, mashed, salt and
pepper to taste and top toast with
avocado and egg and 1 serving of soy
or nut beverage (461 calories, 38 g
carbohydrates, 8 g fibre)
Lunch: 1 cup/2 servings (500 mL)
quinoa black bean and mango salad
(320 calories, 46 g carbohydrates, 8 g
fibre)
Dinner: 2 cups/2 servings (500mL)
Indonesian tofu stew with spring
vegetables
, 1 cup (250 mL) cooked quinoa,
spinach or kale salad, 1 tbsp (15 mL)
light salad dressing (462 calories, 55 g
carbohydrates, 11 g fibre)
Tuesday
Breakfast: Steel-cut rolled oats (⅓
cup/75 mL dry) with 1 tbsp (15 mL)
peanut butter, added to cooked oats, 1
cup (250 mL) soy or nut beverage,
10-12 almonds (462 calories, 46 g
carbohydrates, 8 g fibre)
Lunch: Kale, beet and chickpea power
bowl (omit Parmesan cheese in
dressing) (410 calories, 46 g
carbohydrates, 11 g fibre)
Dinner: Pork and okra creole with 1 cup
(250 mL) cooked brown rice, spinach or
kale salad, 1 tbsp (15 mL) light salad
dressing (428 calories, 55 g cup (250 mL) soy or nut beverage,
carbohydrates, 8 g fibre)
Wednesday
Breakfast: Two-egg omelette with
vegetables (spinach, mushrooms, or
other vegetable of your choice) with 2
slices whole-grain toast, 2 tsp (10 mL)
soft margarine and 1 cup (250 mL) soy
or almond beverage (441 calories, 38 g
carbohydrates, 6 g fibre)
Lunch: One-quarter/2 servings recipe of
spinach mushroom quiche
with spinach or kale salad, 1 tbsp (15
mL) light salad dressing (424 calories,
30 g carbohydrates, 2.5 g fibre)
Dinner: 1 serving buddha bowl, 1
serving apple tart or 1 medium-size fruit
and 10-12 almonds (504 calories, 50 g
carbohydrates, 11 g fibre)
Thursday
Breakfast: Blueberry pancakes (4
pancakes), 1-2 tbsp (15-30 mL)
sugar-free or no-sugar-added pancake
syrup, 1 cup (250 mL) soy or nut
beverage (371 calories, 38 g
carbohydrates, 2 g fibre)
Lunch: Egg-salad sandwich (2 slices
whole-grain bread, 2 eggs, 1 tbsp/15 mL
mayonnaise, salt and pepper to taste), 1
medium-size fruit, 10-12 almonds (534
calories, 50 g carbohydrates, 8 g fibre)
Dinner: 1 serving white fish with roasted
garlic and lentil mash, ⅔ cup (150 mL)
cooked brown rice, steamed or roasted
broccoli (705 calories, 58 g
carbohydrates, 11 g fibre)
Friday
Breakfast: Steel-cut rolled oats (⅓
cup/75 mL dry) with 1 tbsp (15 mL)
peanut butter, added to cooked oats, 1
10-12 almonds (462 calories, 46 g
carbohydrates, 8 g fibre)
Lunch: 1½ cups/2 servings (375 mL)
wheat berry and apple salad (300
calories, 50 g carbohydrates, 8 g fibre)
Dinner: 1½ cups (375 mL) cooked
spaghetti (or other pasta) with 1 cup
 1 Week Meal Plan for Lactose Intolerants
NCM 105
(250 mL) of your favourite tomato or
meat sauce, spinach or kale salad, 1
tbsp (15 mL) light salad dressing (487
calories, 62 g carbohydrates, 6 g fibre)

Saturday

Breakfast: Avocado-topped egg toast

with 2 slices whole-grain or rye toast, 2
eggs, poached or cooked to your liking,
¼ small avocado, mashed, salt and
pepper to taste and top toast with
avocado and egg and 1 serving of soy
or nut beverage (461 calories, 38 g
carbohydrates, 8 g fibre)

Lunch: Salmon salad sandwich (2 slices

whole-grain bread, 3 oz./85 g canned
salmon, 1 tbsp/15 mL mayonnaise, salt
and pepper to taste), 1 medium-size
fruit, 10-12 almonds (515 calories, 50 g
carbohydrates, 8 g fibre)

Dinner: 1 cup/2 servings (250 mL)

spinach and mushroom barley pilaf, 4
oz. (125 g) baked chicken or 4 oz. (125
g) firm tofu sliced and cooked in 2 tsp
(10 mL) canola oil – add to pilaf (579
calories, 48 g carbohydrates, 8 g fibre)

Sunday

Breakfast: Steel-cut rolled oats (⅓

cup/75 mL dry) with 1 tbsp (15 mL)
peanut butter, added to cooked oats, 1
cup (250 mL) soy or nut beverage,
10-12 almonds (462 calories, 46 g
carbohydrates, 8 g fibre)

Lunch: 1 serving of vegetable frittata, 2

slices whole-grain toast, 2 tsp (10 mL)
soft margarine, 1 medium-size fruit,
10-12 almonds (559 calories, 55 g
carbohydrates, 9 g fibre)

Dinner: 1 serving salmon with lemon

ginger sauce, 1 cup (250 mL) cooked
brown rice and steamed or roasted
broccoli (453 calories, 45 g
carbohydrates, 5 g fibre)