{"id":864,"date":"2022-07-13T14:25:25","date_gmt":"2022-07-13T14:25:25","guid":{"rendered":"https:\/\/cdhf.staging.not4prod.com\/?p=864"},"modified":"2022-11-16T19:03:14","modified_gmt":"2022-11-16T19:03:14","slug":"two-day-meal-plan-with-lactose-intolerance","status":"publish","type":"post","link":"https:\/\/cdhf.ca\/en\/two-day-meal-plan-with-lactose-intolerance\/","title":{"rendered":"Two Day Meal Plan with Lactose Intolerance\ufffc"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/cdhf.ca\/en\/digestive-conditions\/lactose-intolerance\/\">Lactose intolerance<\/a>&nbsp;is an impaired ability to digest lactose, a sugar found in milk and other dairy products. If you have recently been diagnosed as lactose intolerant, you know that while there is no actual cure, most people manage their symptoms by reducing the amount of lactose in their diet. So, what does that look like when it comes to mealtime?&nbsp;<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.georgebrown.ca\/programs\/culinary-management-nutrition-program-h119\">With the help of George Brown\u2019s Culinary Management Nutrition Program,<\/a>&nbsp;we put together a two day meal plan featuring some amazing low lactose recipes to help you with this new lifestyle!<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Note: \u00bd the plate is vegetables and fruits, \u00bc of the plate is protein and \u00bc of the plate is whole grains according to&nbsp;<a href=\"https:\/\/de.canada.ca\/en\/\">Canada\u2019s Food Guide plate.&nbsp;<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Meal plan<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">Meal: Breakfast<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Day 1 (1000 mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/2 cup (45g) rolled oats in 1\/2 cup (122g) of fortified soy beverage soaked overnight<\/li>\n\n\n\n<li>3\/4 cup (175g) of lactose-free coconut yogurt<\/li>\n\n\n\n<li>1 cup (148g) of blueberries<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Day 2 (1342 mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/2 cup (83g) fresh fruits<\/li>\n\n\n\n<li>3\/4 cup (175g) Probiotic Coconut Yogurt<\/li>\n\n\n\n<li>2 tbsp (32g) Almond Butter<\/li>\n\n\n\n<li>2 tbsp (20g) Chia Seeds, dried<\/li>\n\n\n\n<li>*1\/4 cup (28g) Granola, homemade<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Meal: Snack<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Day 1 (1000mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>*1 cup (250g) of beet hummus<\/li>\n\n\n\n<li>1 tsp (4g) of olive oil drizzled on top of 1 whole wheat pita<\/li>\n\n\n\n<li>1\/2 cup (25g) of carrot rounds<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Day 2 (1342mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>*3 Chocolate, Nutella, Hazelnut rolls<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Meal: Lunch<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Day 1 (1000mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup (190g) of saut\u00e9ed collared greens<\/li>\n\n\n\n<li>1 tsp (4g) Olive Oil<\/li>\n\n\n\n<li>75g Roasted Chicken Breast<\/li>\n\n\n\n<li>1\/2 cup (100g) Brown Rice<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Day 2 (1342mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 slice pita bread<\/li>\n\n\n\n<li>*1\/4 cup (125ml) cauliflower, tabbouleh<\/li>\n\n\n\n<li>*3 each (175ml) falafel, baked<\/li>\n\n\n\n<li>1 tsp (5g) tahini, olive oil and lemon dressing<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Meal: Snack<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Day 1 (1000mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1\/4 cup (36g) of almonds<\/li>\n\n\n\n<li>1 pink lady apple<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Day 2 (1342mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>\u00bc cup (62g) Hummus<\/li>\n\n\n\n<li> \u00bc cup (1\/4 stalk) Celery sticks<\/li>\n\n\n\n<li> \u00bc cup (50g) Carrots<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Meal: Dinner<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Day 1 (1000mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>3 cups (200g) of kale salad <\/li>\n\n\n\n<li>&nbsp;\u00bd cup (120g) of yogurt based ranch dressing<\/li>\n\n\n\n<li> 2 whole wheat garlic bread<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Day 2 (1342mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>*\u00bd cup (100g) Whole Wheat Spaghetti <\/li>\n\n\n\n<li>2 \u00bd oz (75g) Sardines, canned <\/li>\n\n\n\n<li>1 \u00bd oz (50g) Parmesan Cheese <\/li>\n\n\n\n<li>\u00bc cup (17g) Broccoli, steamed<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\">Meal: Snack<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\">Day 1 (1000mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>* Calcium rich cookie<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">Day 2 (1342mg of calcium)<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>*1 Rhubarb Jam Bar<\/li>\n<\/ul>\n\n\n\n<p class=\"wp-block-paragraph\">*Recipes highlighted below<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Recipes<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Lemon Parmesan Sardine Pasta<\/h3>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>(for extreme lactose intolerance remove the Parmesan and add \u00bd cup of nutritional yeast)<\/strong><\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Servings: 6 servings<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Prep time: 5 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cook time: 20 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Author: Alyssa Rivers, edited by Mariana Schille<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Lemon Parmesan Sardine Pasta<\/p>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ingredients:&nbsp;<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 pound thin spaghetti<\/li>\n\n\n\n<li>4 tablespoons olive oil, separated<\/li>\n\n\n\n<li>\u00bd cup Panko<\/li>\n\n\n\n<li>1 yellow onion, chopped<\/li>\n\n\n\n<li>2 lemons<\/li>\n\n\n\n<li>2 cans of Sardine<\/li>\n\n\n\n<li>1 bunch fresh parsley, chopped<\/li>\n\n\n\n<li>1 cup freshly grated Parmesan Cheese<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Instructions:&nbsp;<\/strong><\/h4>\n\n\n\n<ol class=\"wp-block-list\" type=\"1\">\n<li>Bring a large pot of water to a boil and add some salt. Cook the spaghetti according to package directions until just tender. Drain and reserve some of the cooking liquid.<\/li>\n\n\n\n<li>Bring another skillet to medium heat and add 2 tablespoons olive oil in the skillet.<\/li>\n\n\n\n<li>When the oil is hot, add in the Panko and stir frequently until golden and fragrant (3-4 minutes). Remove to a plate.<\/li>\n\n\n\n<li>Add the last 2 tablespoons of oil to the pan and add the chopped onion. Sprinkle with salt and pepper and stir until softened.<\/li>\n\n\n\n<li>Turn the heat on the onions to medium high and add in the zest of 1 lemon, juice of 1 lemon, capers, and thoroughly drained sardines.<\/li>\n\n\n\n<li>Cook, stirring occasionally, until heated through. (About 2 minutes)<\/li>\n\n\n\n<li>Add the drained pasta to the sardine mixture and toss well to combine. Add \u00bd cup chopped parsley and some of the reserved pasta cooking water (if needed to moisten. Stir in the breadcrumbs and parmesan cheese.<\/li>\n\n\n\n<li>Garnish individual plates with a wedge of lemon and more parsley if desired.<\/li>\n<\/ol>\n\n\n\n<p class=\"wp-block-paragraph\">Source: Punch Fork.&nbsp;<a href=\"https:\/\/www.punchfork.com\/recipe\/Healthy-Lemon-Parmesan-Sardine-Pasta-The-Recipe-Critic\">https:\/\/www.punchfork.com\/recipe\/Healthy-Lemon-Parmesan-Sardine-Pasta-The-Recipe-Critic<\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\">2. Calcium Rich Cookie \u2013 Dairy-Free<\/h3>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Ingredients:<\/strong><\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li>1 cup walnuts<\/li>\n\n\n\n<li>1\/2 cup sesame seeds<\/li>\n\n\n\n<li>1\/2 cup tahini<\/li>\n\n\n\n<li>1\/2 cup unsweetened applesauce<\/li>\n\n\n\n<li>1\/4 cup molasses<\/li>\n\n\n\n<li>1 tsp pure vanilla extract<\/li>\n\n\n\n<li>1 tsp cinnamon<\/li>\n\n\n\n<li>3\/4 tsp cardamom<\/li>\n\n\n\n<li>1\/2 cup dried figs<\/li>\n\n\n\n<li>2 tbsp orange juice<\/li>\n<\/ul>\n\n\n\n<h4 class=\"wp-block-heading\"><strong>Instructions:<\/strong><\/h4>\n\n\n\n<p class=\"wp-block-paragraph\">Mix all ingredients in a food processor until combined. Form into cookies and place on a parchment lined cookie sheet. Bake 350F for 15- 18 minutes<\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><strong>Source:&nbsp;<\/strong><a href=\"https:\/\/shirleyplant.com\/calcium-rich-cookie-dairy-free\/\"><strong>https:\/\/shirleyplant.com\/calcium-rich-cookie-dairy-free\/<\/strong><\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Other Recipes from the Meal Plan<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Homemade Granola&nbsp;<a href=\"https:\/\/www.inspiredtaste.net\/17027\/homemade-vanilla-almond-and-honey-granola-recipe\/\">https:\/\/www.inspiredtaste.net\/17027\/homemade-vanilla-almond-and-honey-granola-recipe\/<\/a><\/li>\n\n\n\n<li>Rhubarb Jam Bars&nbsp;<a href=\"https:\/\/www.foodnetwork.com\/recipes\/valerie-bertinelli\/rhubarb-jam-bars-4721116\">https:\/\/www.foodnetwork.com\/recipes\/valerie-bertinelli\/rhubarb-jam-bars-4721116<\/a>&nbsp;&nbsp;<\/li>\n\n\n\n<li>Chocolate, Sesame and Hazelnut Rolls&nbsp;<a href=\"https:\/\/www.mondomulia.com\/2018\/10\/31\/chocolate-sesame-hazelnut-rolls\/\">https:\/\/www.mondomulia.com\/2018\/10\/31\/chocolate-sesame-hazelnut-rolls\/<\/a><\/li>\n\n\n\n<li>Cauliflower Tabbouleh Salad&nbsp;<a href=\"https:\/\/www.everylastbite.com\/cauliflower-tabbouleh-salad\/\">https:\/\/www.everylastbite.com\/cauliflower-tabbouleh-salad\/<\/a><\/li>\n\n\n\n<li>Roasted Beet Hummus&nbsp;<a href=\"https:\/\/minimalistbaker.com\/roasted-beet-hummus\/\">https:\/\/minimalistbaker.com\/roasted-beet-hummus\/<\/a><\/li>\n\n\n\n<li>Falafel&nbsp;<a href=\"https:\/\/www.themediterraneandish.com\/how-to-make-falafel\/\">https:\/\/www.themediterraneandish.com\/how-to-make-falafel\/<\/a><\/li>\n<\/ul>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<p class=\"wp-block-paragraph\">Students from the Culinary Management Nutrition Program at George Brown College Chef School participated in an academic writing content to create a lactose intolerance article for CDHF. The course, called Nutrition Issues, is taught by nutrition professor,&nbsp;<a href=\"https:\/\/www.georgebrown.ca\/bio\/linda-gillis\">Dr. Linda Gillis<\/a>. Students highlighted the multicultural aspect of our nation and how lactose intolerance rates differ throughout Canada.&nbsp; Their experience in planning meals using creative recipes is highlighted in this article.&nbsp; Chante Grant and Mariana Schille were the winners for the contest.&nbsp; George Brown College provides students with real world applications and opportunities for learning<a href=\"https:\/\/www.georgebrown.ca\/programs\/culinary-management-nutrition-program-h119.\">. <\/a><\/p>\n\n\n\n<p class=\"wp-block-paragraph\"><a href=\"https:\/\/www.georgebrown.ca\/programs\/culinary-management-nutrition-program-h119.\">Learn more more about Culinary Management Nutrition program.<\/a><\/p>\n\n\n<div class=\"gradient-divider\"><\/div><div class=\"sponsor-block wp-block-cdhf2022-cdhf-sponsor\"><p>This content was made possible through partnership with <a href=\"https:\/\/www.georgebrown.ca\/programs\/culinary-management-nutrition-program-h119\">George Brown\u2019s Culinary Management Nutrition Program<\/a> and&nbsp;<a href=\"https:\/\/cdhf.ca\/product-reviews\/lactantia-lactose-free-milk\/\">Lactalis.<\/a><\/p><div class=\"sponsor-details\"><div class=\"photo\"><a target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.lactalis.ca\/\"><img src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/Lactalis-Canada-logo-300x225.webp\" width=\"300\" height=\"225\" class=\"attachment-medium size-medium lazyload\" alt=\"Lactalis\" loading=\"lazy\" decoding=\"async\"><noscript><img width=\"300\" height=\"225\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/Lactalis-Canada-logo-300x225.webp\" class=\"attachment-medium size-medium\" alt=\"Lactalis\" loading=\"lazy\" decoding=\"async\"><\/noscript><\/a><\/div><\/div><\/div>\n\n<div class=\"gradient-divider\"><\/div><div class=\"sponsor-block wp-block-cdhf2022-cdhf-sponsor\"><div class=\"sponsor-details\"><div class=\"photo\"><a target=\"_blank\" rel=\"noopener noreferrer\" href=\"https:\/\/www.georgebrown.ca\/programs\/culinary-management-nutrition-program-h119\"><img src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/George-Brown-Logo-300x225.webp\" width=\"300\" height=\"225\" class=\"attachment-medium size-medium lazyload\" alt=\"George Brown\u2019s Culinary Management Program\" loading=\"lazy\" decoding=\"async\"><noscript><img width=\"300\" height=\"225\" src=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/George-Brown-Logo-300x225.webp\" class=\"attachment-medium size-medium\" alt=\"George Brown\u2019s Culinary Management Program\" loading=\"lazy\" decoding=\"async\"><\/noscript><\/a><\/div><\/div><\/div>","protected":false},"excerpt":{"rendered":"<p>Lactose intolerance&nbsp;is an impaired ability to digest lactose, a sugar found in milk and other dairy products. If you have recently been diagnosed as lactose intolerant, you know that while there is no actual cure, most people manage their symptoms by reducing the amount of lactose in their diet. So, what does that look like [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":6175,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[60],"tags":[12],"class_list":["post-864","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-article","tag-diet-and-nutrition"],"acf":{"article_writer":[101]},"featured_image_src":"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/meal-plan-banner.webp","author_info":{"display_name":"Sophie Allan","author_link":"https:\/\/cdhf.ca\/en\/author\/sophie-allen\/"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Two Day Meal Plan with Lactose Intolerance\ufffc - Canadian Digestive Health Foundation<\/title>\n<meta name=\"description\" content=\"With the help of George Brown, we put together a two day meal plan featuring some amazing low lactose recipes to help you with this new lifestyle!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/cdhf.ca\/en\/two-day-meal-plan-with-lactose-intolerance\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Two Day Meal Plan with Lactose Intolerance\ufffc - Canadian Digestive Health Foundation\" \/>\n<meta property=\"og:description\" content=\"With the help of George Brown, we put together a two day meal plan featuring some amazing low lactose recipes to help you with this new lifestyle!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/cdhf.ca\/en\/two-day-meal-plan-with-lactose-intolerance\/\" \/>\n<meta property=\"og:site_name\" content=\"Canadian Digestive Health Foundation\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/CDHFdn\" \/>\n<meta property=\"article:published_time\" content=\"2022-07-13T14:25:25+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-11-16T19:03:14+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/meal-plan-banner.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"2000\" \/>\n\t<meta property=\"og:image:height\" content=\"900\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Sophie Allan\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@TheCDHF\" \/>\n<meta name=\"twitter:site\" content=\"@TheCDHF\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Sophie Allan\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/cdhf.ca\/en\/two-day-meal-plan-with-lactose-intolerance\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/cdhf.ca\/en\/two-day-meal-plan-with-lactose-intolerance\/\"},\"author\":{\"name\":\"Sophie Allan\",\"@id\":\"https:\/\/cdhf.ca\/en\/#\/schema\/person\/70d0733e8829dc3d75b25a0395127248\"},\"headline\":\"Two Day Meal Plan with Lactose Intolerance\ufffc\",\"datePublished\":\"2022-07-13T14:25:25+00:00\",\"dateModified\":\"2022-11-16T19:03:14+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/cdhf.ca\/en\/two-day-meal-plan-with-lactose-intolerance\/\"},\"wordCount\":839,\"publisher\":{\"@id\":\"https:\/\/cdhf.ca\/en\/#organization\"},\"image\":{\"@id\":\"https:\/\/cdhf.ca\/en\/two-day-meal-plan-with-lactose-intolerance\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdhf.ca\/wp-content\/uploads\/2022\/07\/meal-plan-banner.webp\",\"keywords\":[\"Diet &amp; 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