If you're following a lactose-free diet, you don't have give up variety or taste. Conventional supermarkets sell many dairy products made from milk that has been rendered lactose-free. Lactose-free milk is the same as regular milk, but with lactase enzymes added, according to the National Digestive Diseases Information Center. Lactase enzymes degrade lactose. Health-food stores provide a wide range of products containing milk substitutes.
Breakfast
Rise and shine to a breakfast similar to your regular diet when you go lactose-free. Use lactose-free milk, soy milk, rice milk or almond milk as a milk substitute for cereal or coffee, and as an ingredient in pancakes and waffles. Yogurt also comes in lactose-free flavors. You can still eat eggs any style, including omelets and frittatas. At the coffee shop, order a dairy-free muffin or scone with jam instead of butter. Other hot, lactose-free breakfast foods include tofu scrambles, hot oatmeal, breakfast meats and home fries.
Snacks
Junk food and healthy snacks both come lactose-free. Avoid lactose by eating plain potato and corn chips instead of varieties with flavored coatings. Rice cakes and fruit-roll ups offer a quick snack. Fruits and vegetables are ready-to-eat and lactose-free.
Sweets
Translucent sucking candy and lollipops offer something fast and sweet for those on a lactose-free diet. As a replacement for ice cream, try sorbet or ice cream made with rice or soy milk. Vegan recipes offer an endless variety of cakes and pies for your lactose-free diet. Vegans are who vegetarians eat a dairy-free diet and do not consume other animal products like eggs and honey. You can bake at home or find prepared lactose-free baked goods at a local health-food store, including chocolate cake, apple pie, muffins and brownies.
Restaurant
Maintain your lactose-free diet away from home and try an East Asian restaurant. Chinese, Japanese, Thai and Vietnamese cuisines, along with Mongolian barbecue restaurants, serve an entire menu of lactose-free foods. Spring rolls, won-ton soup, fried rice, stir fries, sushi, pho noodle soup and coconut milk curries are all flavorful, lactose-free foods. These foods offer an assortment of vegetables, proteins and sauces.
Kosher restaurants offer lactose-free menu items, too. Get to know the restaurants in the vicinity of your workplace and ask questions regarding their lactose-free menu items. When you visit the sandwich shop, skip the cheese and request their selection of bread that does not contain milk. Try a cheese-less white pizza, drizzled with olive oil and topped with sliced tomatoes, olives, artichoke hearts and basil.
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