wikiHow Weekly Lactose-Free Meal Plan for Weight Gain Day 1: Breakfast: Gluten-free oatmeal with almond milk, sliced banana, and chopped walnuts Snack: Apple slices with peanut butter Lunch: Grilled chicken breast with brown rice and mixed vegetables (such as carrots, green beans, and peppers) Snack: Gluten-free rice crackers with hummus and cucumber slices Dinner: Grilled salmon with quinoa and roasted vegetables (such as asparagus and broccoli) Day 2: Breakfast: Scrambled eggs with gluten-free toast, avocado, and tomato slices Snack: Fresh berries with almond butter Lunch: Tofu stir-fry with brown rice and mixed vegetables (such as bok choy, snap peas, and carrots) Snack: Gluten-free granola with almond milk and sliced banana Dinner: Grilled chicken with sweet potato and roasted Brussels sprouts Day 3: Breakfast: Gluten-free waffles with maple syrup and fresh berries Snack: Gluten-free rice crackers with almond butter and banana slices Lunch: Quinoa salad with roasted sweet potato, chickpeas, and mixed greens Snack: Apple slices with almond butter Dinner: Baked chicken thighs with roasted root vegetables (such as carrots, parsnips, and turnips) Day 4: Breakfast: Smoothie made with almond milk, banana, spinach, almond butter, and chia seeds Snack: Gluten-free granola with almond milk and fresh berries Lunch: Lentil soup with gluten-free crackers Snack: Baby carrots with hummus Dinner: Beef stir-fry with quinoa and mixed vegetables (such as broccoli, peppers, and onions) Day 5: Breakfast: Buckwheat pancakes with maple syrup and fresh berries Snack: Almond butter and banana smoothie Lunch: Baked sweet potato topped with black beans, avocado, and salsa Snack: Gluten-free rice cakes with almond butter and raspberry jam Dinner: Grilled steak with roasted sweet potato and green beans Day 6: Breakfast: Gluten-free bagel with smoked salmon, avocado, and tomato slices Snack: Fresh fruit salad with toasted almonds Lunch: Chicken salad with mixed greens, quinoa, and balsamic vinaigrette Snack: Gluten-free crackers with hummus and cucumber slices Dinner: Grilled shrimp skewers with quinoa and mixed vegetables (such as zucchini, mushrooms, and bell peppers) Day 7: Breakfast: Gluten-free toast with scrambled eggs, sautéed spinach, and salsa Snack: Fresh fruit smoothie with almond milk and protein powder Lunch: Turkey chili with mixed vegetables (such as onions, bell peppers, and carrots) Snack: Almond butter and banana sandwich on gluten-free bread Dinner: Grilled chicken thighs with quinoa and roasted vegetables (such as Brussels sprouts and butternut squash) Remember to adjust portion sizes and meal choices based on your individual needs and goals. Additionally, it's important to listen to your body and choose foods that are easy for you to digest and tolerate. Consult with a healthcare professional, such as a registered dietitian, for personalized guidance on a healthy meal plan to gain weight while managing lactose intolerance. Page