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Lactose-Free Meal Plan
Here's a sample lactose-free meal plan for one week. Feel free to adjust portion sizes and make substitutions based on your preferences and dietary needs:
Day 1:
Breakfast: Quinoa breakfast bowl with almond milk, mixed berries, and a sprinkle of chia seeds.
Lunch: Grilled chicken salad with mixed greens, cherry tomatoes, cucumbers, avocado, and balsamic vinaigrette.
Dinner: Baked salmon with roasted asparagus and quinoa.
Snack: Rice cakes with almond butter.
Day 2:
Breakfast: Dairy-free smoothie made with almond milk, spinach, banana, and a scoop of plant-based protein powder.
Lunch: Lentil and vegetable soup with a side of gluten-free bread.
Dinner: Grilled steak with roasted sweet potatoes and steamed broccoli.
Snack: Mixed nuts and seeds.
Day 3:
Breakfast: Dairy-free yogurt bowl topped with granola, sliced bananas, and a drizzle of honey.
Lunch: Quinoa and black bean salad with mixed vegetables and a squeeze of fresh lime.
Dinner: Grilled chicken breast with stir-fried vegetables (such as bell peppers, snap peas, and carrots) in a gluten-free soy sauce.
Snack: Carrot sticks with hummus.
Day 4:
Breakfast: Oatmeal cooked with almond milk and topped with sliced apples, cinnamon, and a sprinkle of walnuts.
Lunch: Grilled tofu wrap in a gluten-free tortilla with lettuce, tomatoes, and avocado.
Dinner: Baked cod with roasted Brussels sprouts and quinoa.
Snack: Rice crackers with guacamole.
Day 5:
Breakfast: Gluten-free pancakes topped with fresh berries and a drizzle of maple syrup.
Lunch: Chickpea and vegetable curry with basmati rice.
Dinner: Grilled shrimp skewers with roasted zucchini and brown rice.
Snack: Dairy-free dark chocolate.
Day 6:
Breakfast: Scrambled eggs with sautéed spinach, mushrooms, and bell peppers.
Lunch: Quinoa-stuffed bell peppers with a side of mixed green salad.
Dinner: Baked chicken thighs with roasted cauliflower and quinoa.
Snack: Fresh fruit salad.
Day 7:
Breakfast: Avocado toast on gluten-free bread with a sprinkle of salt and pepper.
Lunch: Quinoa and lentil salad with mixed vegetables and a light dressing.
Dinner: Grilled turkey burgers wrapped in lettuce leaves with sweet potato fries.
Snack: Dairy-free protein bar.
Remember to stay hydrated throughout the day by drinking plenty of water or herbal tea. Customize the meal plan according to your tastes and dietary needs. If you have any specific dietary restrictions or health concerns, consult with a healthcare professional or registered dietitian for personalized advice.
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