Lactose Intolerant Diet Plan, Recipes & Meals Planner

Use MyFoodMyHealthSM To Develop and Manage a Delicious, Lactose-free Diet

Lactose intolerant or trying to maintain a lactose-free diet? If your menu needs to be lactose-free, then MyFoodMyHealth is for you. Developed by professional chefs and nutritionists, MyFoodMyHealth provides unlimited access to GREAT TASTING and HEALTHY recipes that will satisfy your cravings for the RICH and CREAMY flavors and textures you love without the lactose. From savory soups to decadent desserts - the mouthwatering recipes in our unique, online meal planner make it easy to maintain a healthy lactose-free diet.

Access to Great Lactose-free Recipes from our Professional Chefs

When you become a member of MyFoodMyHealth, you can experience wonderful recipes such as:

  • Carrot-Ginger Soup with Cashew Cream by Rebecca Katz
  • Coconut-encrusted Chicken by Diane O'Connell

  • Hummos b'Tahina by Jennifer Abadi

  • Red Lentil and Coconut Soup by Andrea Boje 

Let MyFoodMyHealth Help You Develop and Manage a Delicious, Lactose-free Diet

For less than the cost of one cookbook you'll gain immediate access to our meal planner, Lactose-free recipes, shopping lists, and more... Sign up today for a subscription to MyFoodMyHealth or view a Free Demo of the MyFoodMyHealth meal planner today.



MyFoodMyHealth Online Weekly Meal Planner

The Easy Way to Follow a Lactose-free Diet

We know your life is busy. Our convenient, online meal planner makes it fast and easy for you to prepare healthy lactose-free meals. It's filled with nutritious recipes so delicious and satisfying even the pickiest eaters will enjoy following the MyFoodMyHealth lactose-free diet. It's also customizable so you can add side dishes according to seasonal availability, calorie and other nutrition requirements.

You can even add other health conditions and food allergies so you can prepare delicious food that meets the dietary needs of your whole family.

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Easily Support Multiple Health Conditions & Food Allergies with MyFoodMyHealth Meal Planner


Are you cooking for yourself and have multiple health conditions or food allergies? Or do you have a daughter with asthma, a spouse with diabetes and a son who hates broccoli and has a peanut allergy? No worries. Unlike other systems, MyFoodMyHealth takes everyone into account, whether you're cooking for one, two, or the whole family.

To start cooking delicious meals that meet everyone's health needs, simply set up your profile to include the health conditions, food allergies or food dislikes for you and your family members. The Meal Planner automatically generates meal plans and recipes that meet everyone's health needs. It's that easy!

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MyFoodMyHealth Lactose Intolerance Diet

Foods to Avoid if You Need a Lactose-free Diet

Lactose may be present in non-dairy products:

  • Dairy products or products that contain milk sugar
  • Butter
  • Cheese
  • Ice cream
  • Milk
  • Sour cream
  • Yogurt
  • Breakfast cereals
  • Dried fruit
  • Margarines
  • Potato chips
  • Sliced breads
  • Medications

Note: For MyFoodMyHealth purposes dairy-free means no mammal milk (cow, goat, sheep etc.)

  • Food additive used for its texture, flavor and adhesive qualities, and is found in foods such as:
  • Processed meats (sausage, hot dogs, sliced meats, pates, gravy stock powder)
  • Processed foods
  • Prepared meals, meal replacement (powders and bars), protein supplements (powders and bars). If, on Kosher foods, a D is present, it may contain milk solids.

Many people take lactase enzymes to help process the lactose contained in dairy products.


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Free Lactose-free Recipe

Taste for yourself how delectable, lactose-free food can be. Try this scrumptious sample recipe for Carrot-Ginger Soup with Cashew Cream by Rebecca Katz



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General Information about Lactose Intolerance

What is Lactose Intolerance?

Lactose intolerance is the inability to metabolize lactose, a sugar found in milk and other dairy products because of insufficient amounts of the enzyme lactase. This results in a range of abdominal symptoms including stomach cramps, bloating, and flatulence. Lactose intolerance can appear due to gastrointestinal diseases, a lactose overload in infants, or genetic disorders. The difference between milk allergy and lactose intolerance is that milk allergy is a food allergy â€“ an adverse immune reaction to a food protein that is normally harmless to a non-allergic individual. Lactose intolerance is a non-allergic food sensitivity, and comes from a lack of production of the enzyme lactase, required to digest the sugar in milk. Lactose intolerance is not actually a disease or malady. It is estimated that as many as 70% of the world's population is lactose intolerant. With lactose intolerance you can avoid milk or take a lactase supplement to enable you to digest the milk sugars. With a milk allergy, all milk products must be avoided. 

Symptoms of Lactose Intolerance Include:

  • Nausea
  • Stomach cramps  
  • Abdominal pain
  • Flatulence
  • Bloating
  • Diarrhea

Diagnosis of Lactose Intolerance

  • To assess intolerance, symptoms usually appear within 30 minutes to 2 hours, depending on other foods and activities.

Risk Factors for Lactose Intolerance

  • Overload of lactase

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How MyFoodMyHealth Can Help You Enjoy a Lactose-free Diet


  • Our customized online meal planner helps you manage your health by eating delicious, whole foods. It takes into consideration the allergies and/or health conditions of everyone in your household, allowing you to serve wonderful meals that meet everyone's nutritional needs.

  • MyFoodMyHealth automatically generates a shopping list for you based on your conditions, making shopping easy.

  • Videos, cooking tips, recipes and an extensive glossary provide "the basics" you need to cook flavorful and nutritious meals.