Welcome to the very first issue of Beyond Lactose.

Whether you’re here from the beginning or found this later, thank you for being here.
This newsletter is for anyone who wants to eat well, feel good, and skip the overwhelm of dairy-free cooking.

Each week, you’ll get five tasty, practical, 100% lactose-free meals that won’t waste your time, money, or taste buds.

You can treat these as full meals or simple, no-fuss ideas to fold into your everyday cooking routine. The goal isn’t perfection. It’s momentum.

Let’s get into this week’s lineup.

🍽️ Meal 1 – Zucchini & White Bean Stir-Fry with Rice

Servings: 1  Prep time: 5 min  Cook time: 10 min
Description: Quick veggie sauté with garlic, lemon, and buttery white beans over rice.

🛒 Ingredients:

• 1/2 zucchini (~80 g), sliced

• 100 g canned white beans

• 80 g cooked rice

• 1 garlic clove

• 1 tsp olive oil

• Lemon wedge

• Salt and pepper

👨‍🍳 Instructions:

• Sauté garlic and zucchini in oil for 5 minutes.

• Add beans, rice, salt, pepper, and a splash of lemon.

• Heat through and serve.

⏱️ Total time: 15 minutes
💡 Tip: Double the beans + rice for tomorrow’s lunch.

🍽️ Meal 2 – Chicken & Green Pea Coconut Curry

Servings: 1  Prep time: 5 min  Cook time: 20 min
Description: Creamy curry with tender chicken, green peas, and mild coconut flavor.

🛒 Ingredients:

• 100 g chicken breast, cubed

• 1/2 cup frozen green peas

• 1/2 cup coconut milk

• 1/4 onion, diced

• 1 tsp curry powder

• Salt and pepper

• 1 tsp olive oil

👨‍🍳 Instructions:

• Sauté the onion and chicken until browned.

• Add curry powder, peas, coconut milk, and salt.

• Simmer for 10–12 minutes until cooked through.

⏱️ Total time: 25 minutes
💡 Tip: Serve with rice or flatbread — both work beautifully.

🍽️ Meal 3 – Lentil & Carrot Soup with Thyme

Servings: 1  Prep time: 5 min  Cook time: 20 min
Description: Hearty, wholesome, low-effort soup that reheats like a dream.

🛒 Ingredients:

• 1/2 cup red lentils

• 1 small carrot, grated

• 1/2 garlic clove

• 1/2 tsp dried thyme

• 300 ml of water

• Salt and pepper

👨‍🍳 Instructions:

• Simmer all ingredients for 20 minutes.

• Stir occasionally until the lentils break down.

• Season to taste and enjoy warm.

⏱️ Total time: 25 minutes
💡 Tip: Add chili flakes for a little heat.

🍽️ Meal 4 – Egg & Spinach Breakfast Wrap

Servings: 1  Prep time: 5 min  Cook time: 10 min
Description: A high-protein wrap with fluffy eggs, wilted spinach, and optional hot sauce.

🛒 Ingredients:

• 2 eggs

• 1 small handful of spinach (~30 g)

• 1 whole wheat tortilla

• 1 tsp olive oil

• Salt and pepper

• Optional: hot sauce

👨‍🍳 Instructions:

• Scramble eggs with spinach in olive oil.

• Season and wrap in a warm tortilla.

• Drizzle with hot sauce if desired.

⏱️ Total time: 15 minutes
💡 Tip: Add grated carrot or shredded turkey for variety.

🍽️ Meal 5 – Baked Fish with Dill & Lemon Veggies

Servings: 1  Prep time: 5 min  Cook time: 20 min
Description: Light and clean — fish fillet baked with zucchini and lemony dill.

🛒 Ingredients:

• 1 small white fish fillet (e.g., cod, ~120 g)

• 1/2 zucchini (~80 g), sliced

• 1/2 lemon, sliced

• 1/4 tsp dried dill

• 1 tsp olive oil

• Salt and pepper

👨‍🍳 Instructions:

• Preheat oven to 200°C.

• Place the fish and zucchini on the baking paper.

• Top with lemon slices, dill, oil, and salt.

• Bake for 20 min.

⏱️ Total time: 25 minutes
💡 Tip: Use foil for easy cleanup.

🛒 Combined Shopping List (for all meals, one person)

Fresh Produce:

• Zucchini (2)

• Carrot (1)

• Garlic (2 cloves)

• Onion (1 small)

• Spinach (small bunch)

• Lemon (1)

Proteins & Dairy-Free Items:

• Chicken breast (100 g)

• White fish fillet (120 g)

• Canned white beans

• Coconut milk

• Eggs (2)

• Red lentils

• Whole wheat tortilla

Dry Goods & Pantry:

• Olive oil

• Curry powder

• Thyme

• Salt & pepper

Reply “DONE” if you cooked 3+ meals this week — or tell us: what’s your no-go ingredient when cooking dairy-free?

All recipes are designed for one person — feel free to multiply quantities for family portions or leftovers.

Disclaimer:

This content is for informational purposes only and does not constitute dietary or medical advice. Please consult your doctor or dietitian for any specific health concerns.

Our meal plans are created using a mix of AI-assisted content and human editing to provide faster inspiration and real-world practicality, constantly reviewed with common sense and a taste for clarity.