Lactose intolerance plan, with calcium built in.
Lactose intolerance means the sugar in milk is hard to digest, not that dairy is off the table. This week runs about 1,800 calories a day and keeps calcium high. Alma can fit it to your goal.
Built from NIDDK lactose intolerance advice.
The rules
Three habits keep lactose low
Most people handle some lactose
About 12 g at a time, near a cup of milk, spread over the day.
Calcium still needs a plan
Yogurt, hard cheese, canned salmon with bones, tofu, leafy greens.
Aged cheese and yogurt are easier
Hard cheese and yogurt carry little lactose for most people.
Sample week
Seven days of lactose-free meals
About 1,750 to 1,880 calories a day. Scale portions to your needs. Find your number
New or severe symptoms, blood in your stool, or unexplained weight change need a clinician. A milk allergy is different and needs strict avoidance of milk protein, so ask before you cut or test dairy.
Day 1Monday
BreakfastYogurt with berries, oats and chia1 cup lactose-free low-fat plain yogurt, ½ cup blueberries, ¼ cup rolled oats, 1 tbsp chia seeds
LunchRoast turkey and cheddar sandwich2 slices sourdough, 3 oz sliced home-roasted turkey breast, 1 oz cheddar, lettuce, mustard, 1 cup grapes
SnackLactose-free milk and a banana1 cup lactose-free 2% milk, 1 medium banana
DinnerSalmon cakes with rice and broccoli5 oz canned salmon with bones, 1 egg, 2 tbsp breadcrumbs, 1 tbsp olive oil, 1 cup cooked rice, 1 cup broccoli
About 1,760 kcal108 g protein21 g fiber
Day 2Tuesday
- BreakfastOvernight oats with lactose-free milk½ cup rolled oats, 1 cup lactose-free milk, 1 tbsp chia seeds, ½ cup strawberries
- LunchTofu and broccoli bowl with rice½ cup calcium-set firm tofu, 1½ cups cooked rice, 1 cup broccoli, 1 tbsp olive oil, 1 tbsp soy sauce
- SnackMilk and peanut butter smoothie1 cup lactose-free milk, 1 banana, 1 tbsp peanut butter
- DinnerBaked chicken with sweet potato and kale5 oz chicken breast, 1 medium sweet potato, 1 cup cooked kale, 1 tbsp olive oil
About 1,800 kcal99 g protein28 g fiber
Day 3Wednesday
- BreakfastCheddar and egg on sourdough toast2 eggs scrambled in 1 tsp olive oil, 1 oz cheddar, 1 slice sourdough, 1 cup melon
- LunchLentil soup with cheese toast and salad1½ cups lentil and vegetable soup, 1 slice sourdough with 1 oz cheddar, side salad with 2 tsp olive oil
- SnackApple, almond butter and milk1 apple, 1 tbsp almond butter, 1 cup lactose-free milk
- DinnerBaked cod with potatoes and green beans5 oz cod, 1 cup roasted potatoes, 1 cup green beans, 1 tbsp olive oil
About 1,830 kcal104 g protein29 g fiber
Day 4Thursday
- BreakfastBlueberry smoothie with fortified soy milk1 cup fortified soy milk, 1 cup blueberries, ½ banana, 1 tbsp ground flaxseed
- LunchTuna and white bean salad with sourdough1 can tuna in water, ½ cup cannellini beans, 2 slices sourdough, 1 tbsp olive oil, cucumber
- SnackCottage cheese with strawberries and almonds½ cup low-fat cottage cheese, ½ cup strawberries, 1 oz almonds
- DinnerTurkey meatballs with pasta and mozzarella4 oz ground turkey, 1½ cups cooked pasta, 1 cup marinara, 1 oz part-skim mozzarella
About 1,850 kcal117 g protein30 g fiber
Day 5Friday
- BreakfastPeanut butter oatmeal with banana½ cup rolled oats, 1 cup lactose-free milk, 1 banana, 1 tbsp peanut butter
- LunchChicken and rice soup with cheese toast2 cups chicken and rice soup, 1 slice sourdough with 1 oz melted cheddar
- SnackCottage cheese, peaches, almonds and milk½ cup low-fat cottage cheese, 1 cup sliced peaches, 2 tbsp sliced almonds, 1 cup lactose-free milk
- DinnerRoast chicken thighs with sweet potato4 oz chicken thigh, 1 medium sweet potato, 1 cup green beans, 1 tbsp olive oil
About 1,860 kcal106 g protein26 g fiber
Day 6Saturday
- BreakfastYogurt with granola and peaches1 cup lactose-free low-fat plain yogurt, ¼ cup granola, 1 cup sliced peaches
- LunchChicken and avocado wrap1 large whole-wheat tortilla, 3 oz chicken, ½ avocado, lettuce, 1 cup grapes
- SnackCheddar, apple and crackers1 oz cheddar, 1 apple, 6 whole-grain crackers
- DinnerBaked salmon with quinoa5 oz salmon, 1 cup cooked quinoa, 1 cup asparagus, 1 tsp olive oil
About 1,800 kcal100 g protein29 g fiber
Day 7Sunday
- BreakfastEgg and cheese muffin with milk1 whole-wheat English muffin, 1 egg, 1 oz cheddar, 1 cup lactose-free milk, 1 cup melon
- LunchChickpea and spinach bowl with feta1 cup chickpeas, ½ cup cooked spinach, 1 oz feta, 1 tbsp olive oil, 1 slice sourdough
- SnackYogurt with honey and walnuts¾ cup lactose-free plain yogurt, 1 tsp honey, ½ oz walnuts
- DinnerShrimp and rice with peas5 oz shrimp, 1 cup cooked rice, ½ cup peas, 1 tbsp olive oil
About 1,850 kcal108 g protein25 g fiber
Shopping list
What to buy
Most days
Now and then
By rough estimate most days land near 1,000 mg of calcium. Thursday and Saturday run lower, so add a glass of lactose-free milk.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What can you eat on a lactose intolerance diet?
Most foods fit. This week leans on lactose-free milk and yogurt, hard cheeses, canned salmon with bones, calcium-set tofu, eggs, chicken, fish, beans, whole grains, vegetables and fruit. Small amounts of regular milk with a meal work for many people, so test what you tolerate.
How much lactose can you handle at once?
NIDDK suggests many adults with lactose intolerance can handle about 12 grams of lactose at a time, roughly the amount in 1 cup of milk, especially when it comes with a meal. Spread dairy through the day rather than eating it all at once.
Do yogurt and cheese have lactose?
They do, but less than milk. Hard, aged cheeses like cheddar and Parmesan are very low, and yogurt with live cultures is often easier to digest. NIDDK lists lactose-free and reduced-lactose products, hard cheeses and yogurt as easier options.
How do you get enough calcium without milk?
NIH sets calcium at 1,000 mg a day for most adults, and 1,200 mg for women over 50 and everyone over 70. Canned salmon with bones, calcium-set tofu, fortified soy milk, hard cheese, yogurt, kale, broccoli and almonds all count. By rough estimate the days here run about 900 to 1,500 mg.
Is lactose intolerance the same as a milk allergy?
No. Lactose intolerance is about digesting milk sugar, and most people still handle some dairy. A milk allergy is a reaction to milk protein and needs strict avoidance. If you get hives, swelling, wheezing or vomiting after dairy, talk with a clinician before testing foods.
Is lactose-free milk better than regular milk?
It has similar protein and calcium, with the milk sugar already broken down, so it suits this plan. Regular milk in small amounts with meals is fine too if it sits well. Check that the label says lactose-free rather than simply dairy-free.
How many calories is this meal plan?
About 1,750 to 1,880 calories a day, with about 95 to 120 grams of protein and 20 to 30 grams of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
How can Alma help with lactose intolerance?
Log a meal by photo, voice or text in about 10 seconds and Alma shows the calcium and protein in it. Each meal also gets an Alma Score from 0 to 100, which draws on Harvard's Alternate Healthy Eating Index. Alma builds a plan around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.