auntjudyg

My friend with severe lactose intolerance has to be careful about just about any prepared food - she reacts to even little bits of whey powder in foods.

Were you a big milk/cheese eater? Some people would go for soy; personally I would not want to load up on a lot of it (been there; done that). I'd go for almond or other milk rather than soy. But soy cheese from time to time might help if you are missing dairy cheese. I do eat some fermented soy - tempeh, miso - but not all the other processed stuff.

I agree with the other poster listing plant sources of protein. There are many vegetarian sites that explain combining plant proteins to your advantage. There are also many sites with recipes (vegan sites would not include dairy). Quinoa is supposed to have a better balance of amino acids than other grains and is very quick and easy to cook.

So you eat eggs? Do you eat fish at all?

Intolerance of fats and oils sounds kind of funny. No specific fats and oils? Or did you have your gall bladder removed?