30/04/2023
7-day meal plan for an adult who needs to consume 2000 calories per day, but is lactose-intolerance-friendly:
Day 1:
- Breakfast: Oatmeal with almond milk, sliced banana, and chopped nuts
- Snack: Apple slices with peanut butter
- Lunch: Grilled chicken breast with brown rice and steamed vegetables
- Snack: Carrot sticks with hummus
- Dinner: Baked salmon with quinoa and roasted asparagus
Day 2:
- Breakfast: Smoothie made with almond milk, frozen berries, spinach, and protein powder
- Snack: Roasted chickpeas
- Lunch: Turkey and avocado wrap with lettuce and tomato
- Snack: Rice cakes with almond butter and sliced banana
- Dinner: Stir-fry with tofu, mixed vegetables, and brown rice
Day 3:
- Breakfast: Scrambled eggs with spinach and whole-grain toast
- Snack: Trail mix with nuts and dried fruit
- Lunch: Grilled shrimp with quinoa salad and mixed greens
- Snack: Edamame
- Dinner: Turkey chili with avocado and cornbread
Day 4:
- Breakfast: Smoothie bowl with almond milk, frozen fruit, and granola
- Snack: Rice crackers with guacamole
- Lunch: Grilled chicken salad with mixed greens, veggies, and vinaigrette dressing
- Snack: Cucumber slices with tzatziki made with non-dairy yogurt
- Dinner: Baked sweet potato with black beans, salsa, and avocado
Day 5:
- Breakfast: Greek yogurt alternative with mixed berries and granola
- Snack: Homemade popcorn
- Lunch: Turkey and veggie stir-fry with brown rice
- Snack: Apple slices with almond butter
- Dinner: Grilled steak with roasted vegetables and quinoa
Day 6:
- Breakfast: Egg white omelet with veggies and whole-grain toast
- Snack: Roasted almonds
- Lunch: Tuna salad with mixed greens and vinaigrette dressing
- Snack: Rice cakes with hummus and sliced cucumber
- Dinner: Baked chicken breast with roasted sweet potato and green beans
Day 7:
- Breakfast: Smoothie made with almond milk, banana, and peanut butter
- Snack: Celery sticks with almond butter
- Lunch: Grilled salmon with quinoa and mixed greens
- Snack: Mixed berries with non-dairy whipped cream
- Dinner: Turkey burger with sweet potato fries and side salad
Remember to always read the labels of packaged foods to ensure they do not contain lactose or lactose-containing ingredients. Additionally, consult with a registered dietitian or healthcare provider for personalized nutrition recommendations.
