Two Day Meal Plan with Lactose Intolerance


This content was made possible through partnership with  George Brown’s Culinary Management Nutrition Program and Lactalis.

Lactose intolerance 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?

With the help of George Brown’s Culinary Management Nutrition Program, we put together a two day meal plan featuring some amazing low lactose recipes to help you with this new lifestyle!

Note: ½ the plate is vegetables and fruits, ¼ of the plate is protein and ¼ of the plate is whole grains according to Canada’s Food Guide plate.

Meal plan

MealDay 1 (1000 mg of calcium)Day 2 (1342 mg of calcium)
Breakfast½ cup (45g) rolled oats in ½ cup (122g) of fortified soy beverage soaked overnight ¾ cup (175g) of lactose-free coconut yogurt 1 cup (148g) of blueberries½ cup (83g) Fresh Fruits ¾ cup (175g) Probiotic Coconut Yogurt 2 tbsp (32g) Almond Butter 2 tbsp (20g) Chia Seeds, dried *¼ cup (28g) Granola, homemade  
Snack*1 cup (250g) of beet hummus 1 tsp (4g)    of olive oil drizzled on top 1 whole wheat pita ½ cup (25g) of carrot rounds*3 Chocolate, Nutella, Hazelnut Rolls  
Lunch1 cup (190g) of sauteed collard greens 1 tsp (4g) olive oil 75g roasted chicken breast ½ cup (100g) brown rice1 slice pita bread *¼ cup (125mL) Cauliflower, Tabbouleh *3 each (175mL) Falafel, baked 1 tsp (5g) Tahini, olive oil, and lemon dressing.  
Snack1/4 cup (36g) of almonds 1 pink lady apple¼ cup (62g) Hummus ¼ cup (1/4 stalk) Celery, sticks ¼ cup (50g) Carrots
Dinner3 cups (200g) of kale salad  ½ cup (120g) of yogurt based, ranch dressing 2 whole wheat garlic bread*½ cup (100g) Whole Wheat Spaghetti 2 ½ oz (75g) Sardines, canned 1 ½ oz (50g) Parmesan Cheese ¼ cup (17g) Broccoli, steamed  
Snack*Calcium Rich Cookie*1 Rhubarb Jam Bar

*Recipes highlighted below


1. Lemon Parmesan Sardine Pasta

meal plan sardine pasta

(for extreme lactose intolerance remove the Parmesan and add ½ cup of nutritional yeast)

Servings: 6 servings

Prep time: 5 minutes

Cook time: 20 minutes

Author: Alyssa Rivers, edited by Mariana Schille

Lemon Parmesan Sardine Pasta


  • 1pound thin spaghetti
  • 4 tablespoons olive oil, separated
  • ½ cup Panko
  • 1 yellow onion, chopped
  • 2 lemons
  • 2 cans of Sardine
  • 1 bunch fresh parsley, chopped
  • 1 cup freshly grated Parmesan Cheese


  1. 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.
  2. Bring another skillet to medium heat and add 2 tablespoons olive oil in the skillet.
  3. When the oil is hot, add in the Panko and stir frequently until golden and fragrant (3-4 minutes). Remove to a plate.
  4. Add the last 2 tablespoons of oil to the pan and add the chopped onion. Sprinkle with salt and pepper and stir until softened.
  5. 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.
  6. Cook, stirring occasionally, until heated through. (About 2 minutes)
  7. Add the drained pasta to the sardine mixture and toss well to combine. Add ½ cup chopped parsley and some of the reserved pasta cooking water (if needed to moisten. Stir in the breadcrumbs and parmesan cheese.
  8. Garnish individual plates with a wedge of lemon and more parsley if desired.

Source: Punch Fork.

2. Calcium Rich Cookie – Dairy-Free

meal plan cookie recipe


  • 1 cup walnuts
  • 1/2 cup sesame seeds
  • 1/2 cup tahini
  • 1/2 cup unsweetened applesauce
  • 1/4 cup molasses
  • 1 tsp pure vanilla extract
  • 1 tsp cinnamon
  • 3/4 tsp cardamom
  • 1/2 cup dried figs
  • 2 tbsp orange juice


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


Other Recipes from the Meal Plan

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, Dr. Linda Gillis. Students highlighted the multicultural aspect of our nation and how lactose intolerance rates differ throughout Canada.  Their experience in planning meals using creative recipes is highlighted in this article.  Chante Grant and Mariana Schille were the winners for the contest.  George Brown College provides students with real world applications and opportunities for learning. Learn more more about Culinary Management Nutrition program.