This delightful one-day meal plan is crafted specifically for those navigating lactose intolerance, ensuring you meet your daily needs for vital nutrients like calcium and vitamin D. By spotlighting naturally lactose-free and fortified foods - think oily fish, vibrant leafy greens, hearty legumes and enriched plant-based milks - this plan serves up a symphony of balanced and tasty options. Not only do these choices support strong bones and overall health, but they also keep digestive discomfort at bay.
Breakfast: Fortified Oatmeal with Almonds and Figs
- 1/3 cup of oats cooked with calcium-fortified almond milk.
- Topped with a handful of almonds and some chopped dried figs, which are good sources of calcium.
- Enjoy with a glass of calcium and vitamin D-fortified orange juice.
- Tip: Check that the plant-based milk and orange juice explicitly state they are fortified with calcium and vitamin D on the label.
Lunch: Salmon and Kale Salad
- A large salad featuring grilled salmon, an excellent source of natural vitamin D.
- Include generous amounts of dark green, leafy vegetables like kale and broccoli, which are good non-dairy calcium sources.
- Toss with cherry tomatoes and a light vinaigrette dressing.
- A small side of white beans or chickpeas can add even more calcium and protein.
Dinner: Calcium-Set Tofu Stir-Fry with Greens
- Stir-fry made with calcium-set tofu (check the ingredient list for "calcium" or "calcium sulfate") and a variety of vegetables like spring greens, bok choy and red peppers.
- Serve with brown rice and a sprinkle of sesame seeds for extra calcium.
Snacks: Calcium and Protein Boosters
- A bowl of fortified soy yogurt topped with berries.
- A handful of Brazil nuts or a tablespoon of tahini (sesame seed paste) on whole-grain toast.
- Canned sardines with edible bones on crackers is another great snack that is rich in both calcium and vitamin D.
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