Meal Plan: LACTOSE-FREE for 4

Tutorial

Valid until 2013-05-22 included. (View last week)

This Meal Plan uses no yogurt, milk, or cream, and may use butter and parmesan cheese in negligible quantity. Should this be a problem in your case, replace the butter with oil or margarine and omit the parmesan.

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Day 1

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

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Values for the day, per serving

Servings of Canada's Food Guide

	Vegetables and Fruit:	7¾	servings
	Grain Products:	0	serving
	Milk and Alternatives:	0	serving
	Meat and Alternatives:	1¾	serving

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

720

Fat

27 g

41 %

Saturated 7 g
+ Trans 0.3 g

34 %

Cholesterol

45 mg

Sodium

900 mg

37 %

Carbohydrate

89 g

30 %

Fibre

13 g

52 %

Sugars

29 g

Protein

38 g

Vitamin A

70 %

Vitamin C

150 %

Calcium

20 %

Iron

35 %

Day 2

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Hide cost and nutrition info

Values for the day, per serving

Servings of Canada's Food Guide

	Vegetables and Fruit:	7¼	servings
	Grain Products:	1¼	serving
	Milk and Alternatives:	0	serving
	Meat and Alternatives:	1	serving

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

790

Fat

45 g

69 %

Saturated 5 g
+ Trans 0.3 g

27 %

Cholesterol

0 mg

Sodium

240 mg

10 %

Carbohydrate

78 g

26 %

Fibre

9 g

34 %

Sugars

31 g

Protein

27 g

Vitamin A

30 %

Vitamin C

160 %

Calcium

30 %

Iron

40 %

Day 3

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Hide cost and nutrition info

Values for the day, per serving

Servings of Canada's Food Guide

	Vegetables and Fruit:	4¼	servings
	Grain Products:	½	serving
	Milk and Alternatives:	0	serving
	Meat and Alternatives:	2	servings

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

840

Fat

35 g

54 %

Saturated 11 g
+ Trans 0.3 g

58 %

Cholesterol

30 mg

Sodium

560 mg

23 %

Carbohydrate

108 g

36 %

Fibre

21 g

85 %

Sugars

28 g

Protein

31 g

Vitamin A

60 %

Vitamin C

80 %

Calcium

20 %

Iron

60 %

Day 4

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Hide cost and nutrition info

Values for the day, per serving

Servings of Canada's Food Guide

	Vegetables and Fruit:	7	servings
	Grain Products:	2¾	servings
	Milk and Alternatives:	0	serving
	Meat and Alternatives:	½	serving

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

740

Fat

22 g

34 %

Saturated 5 g
+ Trans 0.3 g

26 %

Cholesterol

50 mg

Sodium

1590 mg

66 %

Carbohydrate

111 g

37 %

Fibre

12 g

48 %

Sugars

23 g

Protein

30 g

Vitamin A

130 %

Vitamin C

260 %

Calcium

20 %

Iron

30 %

Day 5

Breakfast:

AM snack:

Lunch:

PM snack:

Dinner:

Evening snack:

Hide cost and nutrition info

Values for the day, per serving

Servings of Canada's Food Guide

	Vegetables and Fruit:	6½	servings
	Grain Products:	½	serving
	Milk and Alternatives:	0	serving
	Meat and Alternatives:	1	serving

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

680

Fat

32 g

49 %

Saturated 10 g
+ Trans 0.1 g

51 %

Cholesterol

135 mg

Sodium

230 mg

10 %

Carbohydrate

82 g

27 %

Fibre

12 g

47 %

Sugars

25 g

Protein

23 g

Vitamin A

180 %

Vitamin C

130 %

Calcium

15 %

Iron

35 %

Daily average values per serving

Servings of Canada's Food Guide

	Vegetables and Fruit:	6½	servings
	Grain Products:	1	serving
	Milk and Alternatives:	0	serving
	Meat and Alternatives:	1¼	serving

Nutrition Facts Table

Nutrition Facts

Amount

% DV*

* DV = Daily Value

Calories

750

Fat

32 g

49 %

Saturated 8 g
+ Trans 0.3 g

39 %

Cholesterol

55 mg

Sodium

700 mg

29 %

Carbohydrate

94 g

31 %

Fibre

13 g

53 %

Sugars

27 g

Protein

29 g

Vitamin A

100 %

Vitamin C

160 %

Calcium

20 %

Iron

40 %

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