Lactose-free meal plan for 7 days

1. Brew an espresso or strong coffee and leave it to cool.
2. Add the coffee, soy drink, banana, oats, almonds, and cinnamon to a blender.
3. Blend until smooth. For a chilled smoothie, add a few ice cubes.

You can brew the coffee the night before and keep it in the refrigerator. A frozen banana will make the smoothie thick and cold.

1. Mix the chia seeds with the almond drink and a few drops of vanilla extract.
2. After 5 minutes, stir again to prevent lumps, then refrigerate for at least 2 hours or overnight.
3. Add fresh or thawed raspberries just before serving.

A pudding in a jar with a screw-top lid makes a convenient snack for work—prepare it the night before.

1. Cut the fish into pieces, season with salt, coat in flour, and fry in half the oil (2–3 minutes on each side).
2. Coarsely grate the carrot and celery, and slice the onion thinly. Cook them in the remaining oil with a little water for 10 minutes.
3. Add the tomato paste, bay leaf, allspice, and paprika. Season with salt and pepper, then cook for another 5 minutes.
4. Cook the rice. Cover the fish with the vegetables and serve with the rice, hot or cold.

Greek-style fish tastes best after a night in the fridge, once the flavors of the vegetables have had time to develop. You can use pollock instead of cod.

1. Wash the apple, remove the core, and cut it into wedges.
2. Spread the peanut butter on the apple wedges, or dip them in it.
3. Sprinkle with cinnamon.

For an on-the-go snack, drizzle the apple wedges with lemon juice to keep them from browning, and pack the peanut butter separately in a small jar.

1. Drain the tuna, beans, and corn, and rinse the beans with cold water.
2. Dice the bell pepper and pickled cucumber, and finely chop the onion and parsley.
3. Mix everything with olive oil, lemon juice, salt, and pepper.

This salad tastes great the next day too, so you can make a double batch and take some to go.

1. Hard-boil the egg for 9-10 minutes, then cool and peel it.
2. Drain the sardines and mash them with the egg using a fork.
3. Stir in the chopped chives and finely chopped pickled cucumber, then season with pepper.
4. Spread the mixture on the bread.

A can of sardines usually makes two servings—store the rest of the spread in the refrigerator until the next day.

1. Press the tofu dry with a paper towel, cut it into cubes, and coat with smoked paprika and granulated garlic.
2. Heat the oil in a pan and fry the tofu for 6–8 minutes, turning it until golden on all sides.
3. Remove the pan from the heat and drizzle the tofu with soy sauce.
4. Serve with a tomato cut into quarters or with cherry tomatoes.

You can also bake the cubes in an oven preheated to 200°C for about 20 minutes. Make two servings at once—they taste great cold, too.

1. Rinse the millet with hot water and cook it in salted water (about 15 minutes).
2. Sauté the chopped onion and garlic in oil until softened, add the curry powder, turmeric, ginger, and cumin, and cook for half a minute.
3. Add the chopped tomatoes (canned tomatoes work too) and drained chickpeas. Simmer for 10 minutes.
4. Stir in the spinach and wait for it to wilt. Season with salt and serve with the millet.

You can use basmati or brown rice instead of millet. This curry reheats well.

1. Preheat the oven to 180°C. Finely grate the carrot.
2. Mix the oats with the carrot, applesauce, chopped cranberries, and cinnamon. Set aside for 5 minutes to soften the oats.
3. Spoon small portions onto a baking sheet lined with parchment paper, then flatten them with a wet spoon.
4. Bake for 15-18 minutes, until the cookies are golden and firm around the edges.

A double or triple batch will give you enough cookies for several days—store them in an airtight container.

1. Cut the zucchini into half-moons, the bell pepper into strips, and the onion into thin slices.
2. Sauté the onion and garlic in olive oil, add the zucchini and bell pepper, season with salt, pepper, and sweet paprika, then cook for 6-8 minutes.
3. Make wells in the vegetables, crack the eggs into them, and cook covered over low heat for 4-5 minutes, until the whites are set.
4. Sprinkle with chopped chives.

You can use spinach or mushrooms instead of zucchini. Serve with a slice of bread for a more filling meal.

1. Heat the olive oil and sauté the chopped onion and garlic until softened.
2. Add the chopped tomatoes, tomato paste, sweet paprika and marjoram. Simmer for 5 minutes, until the tomatoes break down.
3. Add the drained beans, season with salt and pepper, and cook for another 5 minutes, until the sauce thickens.
4. Toast the bread, spoon the beans on top and sprinkle with chopped parsley.

You can make the beans in tomato sauce the night before. In the morning, just heat them up and toast the bread.

1. Spread a thin layer of mustard on the bread.
2. Top with arugula, slices of roasted chicken and tomato, then season with pepper.

This is a great way to use leftover roast chicken from dinner. It will keep in the refrigerator for up to 3 days.

1. Heat the olive oil and cook the finely chopped onion, garlic, carrot, and celery until softened (about 5 minutes).
2. Add the tomatoes, tomato paste, and cooked lentils. Season with oregano and basil, then simmer for 15 minutes.
3. Meanwhile, cook the pasta until al dente. Season the sauce with salt and pepper, then toss with the pasta.

Rinse canned lentils well. Cook dried green lentils ahead of time—they need about 25 minutes.

1. Peel the hard-boiled eggs and cut them in half.
2. Cut the bell pepper and cucumber into sticks.
3. Season the eggs with salt and pepper and serve with the vegetables.

Boil the eggs for 9-10 minutes after the water comes to a boil, then rinse them in cold water—they'll be easier to peel.

1. Preheat the oven to 200°C.
2. Place the trout on a parchment-lined baking sheet, drizzle with half the oil and some of the lemon juice, and season with salt, pepper, and chopped dill. Bake for 15–18 minutes.
3. Finely grate the carrot and apple.
4. Toss the slaw with the remaining oil and lemon juice, then serve with the fish.

You can use salmon or mackerel fillets instead of trout. Make the slaw just before serving so the apple doesn’t brown.

1. Mash the avocado and beans with the lemon juice and crushed garlic into a smooth spread. Season with salt, pepper and chili.
2. Spread the mixture on the slices of bread and top with tomato slices.

Canned beans work, too—just drain and rinse them.

1. Peel the orange and banana, then cut them into pieces.
2. Blend the fruit with the carrot juice, flaxseed, and a pinch of ginger until smooth.

Instead of ground ginger, you can grate in a piece of fresh ginger root for a bolder flavor.

1. Cook the rice according to the package instructions. Slice the pork loin into thin strips.
2. Brown the meat in very hot oil for 4-5 minutes. Add the chopped onion, bell pepper and carrot, and cook for another 4 minutes.
3. Mix the ketchup, soy sauce, vinegar, ginger and 3 tablespoons of water. Pour into the pan, add the diced pineapple and heat for 2 minutes, until the sauce thickens.
4. Serve with rice, and add chili if you like it spicy.

You can use canned pineapple in its own juice—just drain it well.

1. Mash the avocado flesh with a fork, then mix in the lime juice, crushed garlic, salt, and a pinch of chili.
2. Add the finely diced tomato and mix.
3. Peel the carrot and kohlrabi, cut them into sticks, and dip them in the guacamole.

Guacamole browns quickly. For an on-the-go meal, cover it with plastic wrap pressed directly onto the surface.

1. Preheat the oven to 200°C.
2. Rub the fillet with half the olive oil, crushed garlic, paprika, thyme, salt, and pepper.
3. Cut the broccoli and cauliflower into florets, slice the bell pepper, and toss with the remaining olive oil and salt.
4. Arrange the meat and vegetables on a baking sheet and roast for 20-25 minutes, until the turkey is cooked through.

Let the meat rest for 5 minutes before slicing to keep it juicy. You can use chicken breast instead of turkey.

1. Cover the peas (frozen is fine) with boiling water for 3 minutes, then drain.
2. Blend them with olive oil, lemon juice, garlic, mint, salt, and pepper until smooth.
3. Spread the mixture on slices of bread, top with sliced radishes, and sprinkle with pumpkin seeds.

The spread keeps in the fridge for 2 days. You can use chives or dill instead of mint.

1. Spread the almond butter on the rice cakes.
2. Top with banana slices and a sprinkle of cinnamon.

You can swap the almond butter for peanut butter, and the banana for apple slices or strawberries.

1. Cook the rice according to the package instructions.
2. Heat the oil and sauté the chopped onion and garlic until softened. Add the chopped bell pepper and cook for 3 minutes.
3. Add the cumin, smoked paprika, and chili. After a moment, add the tomatoes, tomato paste, drained beans, and corn. Simmer for 15 minutes.
4. Season with salt and oregano, and serve with rice.

You can freeze the chili in individual servings. It tastes just as good reheated.

1. Add frozen edamame to boiling salted water and cook for 4-5 minutes.
2. Drain, drizzle with lime juice, and sprinkle with salt and a pinch of chili.

You’ll find edamame in the frozen food section. If you buy them in pods, eat only the beans, squeezing them out of the pods.

1. Rinse the lentils and cook them in salted water for 20-25 minutes, until tender but not mushy. Drain.
2. Dice the cooked beetroot, cut the onion into thin slices, and toast the walnuts in a dry pan before chopping them.
3. Mix the olive oil with the balsamic vinegar, mustard, salt, and pepper.
4. Combine the warm or cooled lentils with the beetroot, onion, and arugula. Drizzle with the dressing and sprinkle with walnuts.

Vacuum-packed cooked beetroot can save you plenty of time, and you can cook the lentils a day ahead. The salad travels well.

1. Rinse the lentils and cook them in 2.5 times as much water for 12-15 minutes, until they break down.
2. Meanwhile, sauté the chopped onion and grated carrot in oil until softened (5-6 minutes).
3. Blend the lentils with the vegetables, tomato paste, marjoram, smoked paprika, salt, and pepper.
4. Spread the paste on the bread and top with slices of pickled cucumber.

The spread thickens as it cools. Make a larger batch while you're at it—it will keep in the refrigerator for 3 days.

1. Drain and rinse the chickpeas, then dice the cooked beet.
2. Blend the chickpeas and beet with the tahini, lemon juice, garlic, a pinch of cumin, and salt. Add water one tablespoon at a time until smooth.
3. Cut the bell pepper and cucumber into sticks and dip them in the hummus.

The hummus will keep in the fridge for 3-4 days. You can buy cooked beets vacuum-packed.

1. Dice the sweet potato, toss with olive oil, smoked paprika, and salt, and roast for 25 minutes at 200°C.
2. Rinse the quinoa and cook it in twice its volume of salted water for about 15 minutes.
3. Drain the beans and warm them with the cumin. Dice the avocado and tomato.
4. Arrange the quinoa, sweet potato, beans, vegetables, and arugula in a bowl. Drizzle with lime juice and season with pepper.

You can take this bowl to work. Dice the avocado just before eating and drizzle it with lime juice to keep it from turning brown.

1. Cut the dried apricots into strips.
2. Mix them with the almonds, hazelnuts, and pumpkin seeds.
3. Transfer the mix to a small container—it’s easy to take with you.

Make enough for the week and divide it into portions in small containers or bags.

1. Slice the turkey breast lengthwise into thinner pieces, season with salt, pepper, and thyme, then cook in half the olive oil for 4-5 minutes on each side.
2. Slice the pear thinly. Toast the walnuts in a dry pan, then chop them.
3. Toss the arugula with the remaining olive oil, balsamic vinegar, mustard, salt, and pepper.
4. Arrange the pear and sliced turkey over the arugula, then sprinkle with the walnuts.

An apple works well instead of pear, and chicken breast can be used instead of turkey.

1. Rinse the millet in a sieve with hot water.
2. Bring the soy drink and cinnamon to a boil, add the millet, and cook covered over low heat for about 15 minutes, until the liquid is absorbed.
3. Dice the pear, chop the hazelnuts, and toast them briefly in a dry pan.
4. Stir the pear into the millet and sprinkle with the hazelnuts.

You can use an apple or plums instead of pear, and milk instead of soy drink.

1. Add the broad beans to salted boiling water and cook for 6-8 minutes, until tender (frozen beans take a little less time).
2. Drain and immediately toss with olive oil, pressed garlic and chopped dill.
3. Eat warm, popping the beans out of their skins as you go.

Out of season, use frozen broad beans—they’re available in stores year-round.

1. Cut the beef into 2 cm cubes, pat dry, and brown in batches in very hot oil.
2. Add the chopped onion and garlic. Once softened, add the sweet paprika, marjoram, bay leaf, and allspice. Pour in enough water to cover the meat, cover, and simmer for about an hour.
3. Add the chopped bell pepper, grated carrot, and tomato paste. Simmer for another 15-20 minutes, until the meat is tender. Season with salt and pepper.
4. Meanwhile, cook the buckwheat groats. Serve the stew with the groats and pickled cucumber.

Make enough stew for two days—it tastes even better reheated and will keep in the fridge for 3 days.

1. Cut the baguette into diagonal slices and toast them in the oven or toaster until golden.
2. Rub the hot slices with a cut clove of garlic.
3. Finely dice the tomato, mix it with olive oil, chopped basil, salt, and pepper, then spoon it onto the toast just before serving.

For a packed meal, keep the tomatoes separate and add them to the toast just before eating so it doesn't get soggy.

1. Spread a thin layer of mustard on the bread.
2. Top with lettuce leaves, slices of pork loin, tomato, and pickled cucumber.
3. Sprinkle with freshly ground pepper.

This is a great way to use pork loin roasted for dinner. You can also buy sliced roasted pork loin—choose one with a short ingredient list.