3 Day Lactose-Free Intermittent Fasting Meal Plan with Shopping List

Intermittent fasting has been gaining popularity in recent years as a way to improve overall health and promote weight loss. Simply put, intermittent fasting is an approach to eating that involves alternating periods of eating with periods of fasting. There are various ways to do intermittent fasting, but one of the most popular is the 16:8 method, in which you fast for 16 hours and eat during an 8-hour window.If you're lactose intolerant, finding the right meal plan for intermittent fasting can be a challenge. That's why we've put together a 3-day lactose-free intermittent fasting meal plan with a shopping list to help you on your journey.

What is Intermittent Fasting and Why Does it Work?

Intermittent fasting is not a diet per se but rather a pattern of eating. The idea behind it is to limit the time frame for eating, which, in turn, limits the number of calories consumed. The body then relies on stored energy (fat) to fuel itself during the fasting period. This leads to weight loss and metabolic improvements, such as lower insulin levels and higher growth hormone levels.

Intermittent fasting has also been shown to have other health benefits, such as reducing inflammation, improving brain function, and even increasing lifespan in some animal studies. Additionally, it can be a more sustainable approach to weight loss compared to traditional calorie-restricted diets, as it does not require strict calorie counting or eliminating certain food groups. However, it is important to consult with a healthcare professional before starting any new eating pattern, especially if you have a history of disordered eating or any medical conditions.

The Benefits of Lactose-Free Intermittent Fasting

Intermittent fasting has many benefits, including weight loss, improved insulin sensitivity, and cellular repair. Going lactose-free can bring additional benefits to the table, including better digestion, reduced inflammation, and relief of GI symptoms associated with lactose intolerance.

Furthermore, lactose-free intermittent fasting can also help individuals with lactose intolerance to maintain a healthy gut microbiome. Studies have shown that lactose intolerance can lead to an imbalance in gut bacteria, which can cause digestive issues and other health problems. By eliminating lactose from their diet during intermittent fasting, individuals can promote the growth of beneficial gut bacteria and improve their overall gut health.

Understanding Lactose Intolerance and How to Manage it

Lactose intolerance is a common condition that affects a significant portion of the world population. It occurs when the body cannot produce enough lactase, the enzyme needed to digest lactose, the sugar found in milk and dairy products. Symptoms of lactose intolerance include bloating, gas, diarrhea, and abdominal pain. If you're lactose intolerant, there are many alternatives to dairy products, such as lactose-free versions of milk or plant-based milk like almond or soy milk.

It's important to note that lactose intolerance is different from a milk allergy. A milk allergy is an immune response to the proteins found in milk, while lactose intolerance is a digestive issue. If you suspect that you may have a milk allergy, it's important to speak with a healthcare professional for proper diagnosis and treatment.

In addition to avoiding dairy products, there are other ways to manage lactose intolerance. Taking lactase supplements before consuming dairy products can help your body digest lactose more easily. You can also try incorporating probiotics into your diet, as they can help improve gut health and reduce symptoms of lactose intolerance.

3-Day Meal Plan for a Successful Lactose-Free Intermittent Fasting Experience

Here's a 3-day lactose-free intermittent fasting meal plan to help you get started:

Day 1

  • Breakfast: Scrambled eggs with spinach and bell peppers
  • Lunch: Grilled chicken breast with roasted vegetables (carrots, zucchini, peppers)
  • Dinner: Grilled salmon with quinoa and asparagus
  • Snack: Apple slices with almond butter

Day 2

  • Breakfast: Frittata with sweet potato, kale, and turkey bacon
  • Lunch: Tofu and vegetable stir-fry with brown rice
  • Dinner: Beef stir-fry with broccoli, peppers, and cashews
  • Snack: Carrot sticks with hummus

Day 3

  • Breakfast: Chia seed pudding with berries and almonds
  • Lunch: Turkey and avocado wrap with a side of sliced cucumber
  • Dinner: Baked chicken breast with sweet potato fries and green beans
  • Snack: Rice cakes with peanut butter and banana slices

Intermittent fasting is a popular eating pattern that involves alternating periods of fasting and eating. It has been shown to have numerous health benefits, including weight loss, improved blood sugar control, and reduced inflammation. However, for those who are lactose intolerant, finding suitable meal options can be challenging.

Fortunately, there are plenty of lactose-free foods that can be incorporated into an intermittent fasting meal plan. Some great options include non-dairy milk alternatives like almond milk, coconut milk, or soy milk, as well as lactose-free cheeses and yogurts. Additionally, many plant-based proteins like tofu, tempeh, and legumes are naturally lactose-free and can be used in a variety of dishes.

When planning your lactose-free intermittent fasting meals, it's important to focus on nutrient-dense foods that will keep you feeling full and satisfied throughout the day. Incorporating plenty of fruits, vegetables, whole grains, and lean proteins will help ensure that you're getting all the nutrients your body needs to thrive.

Breakfast Ideas for a Lactose-Free Intermittent Fasting Diet

Breakfast is the most important meal of the day, especially when you're on an intermittent fasting diet. It kickstarts your metabolism and sets the tone for the rest of the day. Some lactose-free breakfast options include scrambled eggs with vegetables, frittatas, chia-seed pudding, and smoothies made with almond milk or soy milk.

Another great lactose-free breakfast option is oatmeal made with water or a non-dairy milk alternative. You can add toppings such as nuts, seeds, and fruit to make it more filling and nutritious. Another option is avocado toast made with gluten-free bread and topped with tomatoes, herbs, and a sprinkle of salt and pepper.

It's important to remember that while intermittent fasting can be a great way to improve your health, it's not for everyone. If you have a history of disordered eating or any medical conditions, it's important to consult with a healthcare professional before starting any new diet or eating plan.

Delicious Lunch Recipes That Are Lactose-Free and Perfect for Intermittent Fasting

Lunch should be a balanced meal that keeps you fueled for the afternoon. Some lactose-free lunch options include salads with grilled chicken or tofu, wraps with turkey or ham, and stir-fries with vegetables and brown rice or quinoa.

Intermittent fasting is a popular eating pattern that involves alternating periods of fasting and eating. If you're following this pattern, it's important to choose meals that are both nutritious and filling. Some great lactose-free lunch options for intermittent fasting include lentil soup, vegetable curry, and grilled fish with roasted vegetables.

It's also important to stay hydrated during the day, especially if you're fasting. Instead of sugary drinks or juices, opt for water, herbal tea, or coconut water. You can also add some flavor to your water by infusing it with fresh fruits or herbs, such as lemon, cucumber, or mint.

Tasty Dinner Options That Are Both Lactose-Free and Ideal for Intermittent Fasting

Dinner should be a protein-rich meal that helps you recover from the day and prevents nighttime snacking. Some lactose-free dinner options include grilled salmon, baked chicken breast, beef stir-fry, and tofu and vegetable stir-fry.

Another great lactose-free dinner option is a quinoa and black bean bowl. This dish is packed with protein and fiber, making it a filling and satisfying meal. You can also add in some roasted vegetables, like sweet potatoes or bell peppers, for added nutrients and flavor.

If you're following an intermittent fasting diet, it's important to choose dinner options that are low in calories but still filling. One option is a vegetable soup, which can be made with a variety of vegetables and spices for added flavor. Another option is a salad with grilled chicken or tofu, topped with a light vinaigrette dressing.

Easy Snack Ideas to Keep You Going During Your Lactose-Free Intermittent Fasting Journey

Snacks are important when you're on an intermittent fasting diet because they keep hunger at bay and help you stay on track. Some lactose-free snack ideas include apple slices with almond butter, carrots with hummus, rice cakes with peanut butter and banana slices, and mixed nuts and seeds.

Another great lactose-free snack option is Greek yogurt with berries and a sprinkle of granola. Greek yogurt is high in protein, which can help keep you feeling full for longer periods of time. Berries are a great source of antioxidants and fiber, while granola adds a satisfying crunch.

If you're looking for a savory snack, try roasted chickpeas. Simply toss chickpeas with olive oil and your favorite spices, such as paprika or cumin, and roast in the oven until crispy. Chickpeas are a good source of protein and fiber, making them a filling snack option.

A Comprehensive Shopping List to Make Your Lactose-Free Intermittent Fasting Meal Plan a Success

Here's a comprehensive shopping list for the 3-day lactose-free intermittent fasting meal plan:

  • Eggs
  • Spinach
  • Bell peppers
  • Chicken breast
  • Vegetables (carrots, zucchini, broccoli, asparagus, green beans)
  • Salmon
  • Quinoa
  • Almond butter
  • Apples
  • Frittata ingredients (sweet potato, kale, turkey bacon)
  • Tofu
  • Brown rice
  • Beef
  • Cashews
  • Carrot sticks
  • Hummus
  • Rice cakes
  • Peanut butter
  • Banana

It's important to note that when shopping for your lactose-free intermittent fasting meal plan, you should always check the labels of packaged foods to ensure they do not contain any lactose or dairy products. Additionally, it's recommended to buy fresh, whole foods whenever possible to ensure you are getting the most nutrients and avoiding any hidden lactose or additives.

Tips for Prepping and Storing Your Lactose-Free Meals for Intermittent Fasting on the Go

Meal prep is essential when you're on an intermittent fasting diet because it keeps you organized and helps you stick to your plan. Some tips for prepping and storing your lactose-free meals include cooking in bulk, using a slow cooker or instant pot, packing meals in reusable containers, and keeping snacks handy.

With this 3-day lactose-free intermittent fasting meal plan and shopping list, you can kickstart your weight loss journey and improve your overall health. Remember to consult your healthcare provider before embarking on any new diet or exercise plan. Good luck!

Another helpful tip for prepping and storing your lactose-free meals is to label your containers with the date and contents. This will help you keep track of what you have prepared and when it was made, ensuring that you consume your meals before they spoil. Additionally, consider investing in a small cooler or insulated lunch bag to keep your meals fresh and at a safe temperature while on the go. By following these tips, you can successfully maintain your lactose-free intermittent fasting diet, even when you're busy and on the move.

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