Dairy-Free, High-Protein Meals for Strength and Energy

There could be many reasons why someone starts to look for dairy-free recipes. It could be allergies or indigestion that compels them to consider cutting dairy completely. However, the quest to reach those daily protein targets keeps them from doing so.

What if we were to tell you about some dairy-free, high-protein meals? This diet includes plenty of protein sources from both plant and animal groups. The diet creates room for creativity. You can try new ingredients and flavors to fulfill your protein requirements. It is particularly helpful for those who want to put on weight or muscle but can’t consume dairy for medical reasons (1). 

The Dietary Guidelines for Americans (2020–2025) recommend that adult men consume at least 56 grams of protein per day, while adult women should aim for at least 46 grams (2). At the same time, some studies have suggested that consuming more protein than these guidelines may support weight and fat loss while also helping to maintain or build muscle (3).

The idea of following a dairy-free diet may be overwhelming as it reduces your options. To help you navigate this realm, we’ve covered some dairy-free, high-protein meals that will help you nourish your bodies well!

What Are Some Dairy-Free High-Protein Plant-Based Meals?

Milk and dairy products can keep you full and help fight hunger pangs, but it gets really challenging when you can’t eat dairy products for some reason. Below, I’ve mentioned some easy, high-protein vegan meals you can include in your diet plan when you’re keeping it dairy-free.

Check them out:

Breakfast

• Tofu Scramble with Vegetables – Crumbled tofu sautéed with onions, peppers, and spinach.
• Chia Seed Pudding – Chia seeds soaked in almond milk with nuts and berries.
• Protein Smoothie – Blend pea protein powder, banana, spinach, and almond milk.
• Overnight Oats with Hemp Seeds – Oats soaked with plant-based milk, hemp seeds, and almond butter.
• Chickpea Flour Pancakes – Savory pancakes made with chickpea flour, turmeric, and herbs.

Lunch

• Lentil and Quinoa Salad – Toss cooked lentils and quinoa with cucumbers, tomatoes, and lemon dressing.
• Chickpea Avocado Wrap – Mashed chickpeas, avocado, and vegetables wrapped in a whole-grain tortilla.
• Spicy Peanut Noodle Bowl – Rice noodles with tofu, peanut sauce, and sesame seeds.
• Black Bean and Sweet Potato Burrito Bowl – Served with brown rice, salsa, and guacamole.
• Grilled Tempeh with Quinoa and Greens – Marinated tempeh with steamed greens and quinoa.

Dinner

• Vegan Chili – A hearty mix of black beans, kidney beans, lentils, and tomatoes.
• Stuffed Bell Peppers with Lentils and Brown Rice – Baked peppers filled with seasoned lentils.
• Thai Tofu and Vegetable Stir-Fry – Tofu stir-fried with broccoli, bell peppers, and soy sauce.
• Mushroom and Chickpea Curry – A flavorful coconut-based curry with chickpeas and mushrooms.
• Vegan Shepherd’s Pie – Lentils and veggies topped with mashed sweet potatoes.

These meal options show that you can easily eat high-protein vegan foods if you plan well. Starting any new diet plan requires careful selection of the ingredients and recipes. Once you get your hands on the accessible ingredients, you should then take some time out from your schedule to prepare the food. Items such as beans, lentils, and tofu should be available in your house all the time. It helps instant meal preparations and keeps you from relying on ready-made food options.

Can I Bulk Up Without Dairy?

Yes, you can bulk up without consuming milk or any of its products. You’ll need to focus on protein, complex carbohydrates, and healthy fats – all of which you can get from plant-based foods.

Here are some food options to eat when you’re trying to bulk up without dairy:

High-Protein Foods

• Legumes: Lentils, chickpeas, black beans, kidney beans
• Tofu and Tempeh: Excellent plant-based protein sources
• Seitan (Wheat Gluten): One of the highest plant-based protein sources (~21g per 3 oz)
• Edamame and Soy Products: High in protein and essential amino acids
• Quinoa and Buckwheat: Complete plant-based proteins
• Plant-Based Protein Powders: Pea, soy, hemp, or rice protein

High-Calorie Healthy Fats

• Nuts and Nut Butter: Almonds, peanuts, cashews, walnuts
• Seeds: Chia, flax, hemp, sunflower, and sesame seeds
• Avocados: Great for adding healthy calories
• Coconut Milk and Oil: High in calories and useful in curries and smoothies, but high in saturated fat, so consume them in moderation
• Olive Oil, Avocado Oil, and Other Vegetable Oils: Ideal for drizzling on salads and cooking

When it comes to weight loss, progress is made by inches, not miles, so it’s much harder to track and a lot easier to give up. The BetterMe: Health Coaching app is your personal trainer, nutritionist, and support system all in one. Start using our app to stay on track and hold yourself accountable!

Carbohydrates for Energy

• Whole Grains: Brown rice, quinoa, oats, whole-wheat bread, barley
• Sweet Potatoes and Regular Potatoes: Excellent carb sources for muscle fuel
• Fruits: Bananas, dates, mangoes, and berries for quick energy
• Legumes and Beans: Provide both protein and slow-digesting carbs

High-Calorie and High-Protein Snacks

• Trail Mix: Nuts, seeds, dried fruit, and dark chocolate
• Smoothies: Blend banana, peanut butter, oats, and plant protein powder
• Roasted Chickpeas: A crunchy, protein-packed snack
• Homemade Protein Bars: Made with oats, nuts, and plant protein powder

Protein is essential when bulking up or building muscle. A 2022 meta-analysis found protein intakes of about 1.5 grams per kilogram of body weight per day to be most appropriate for maintaining and gaining muscle mass, together with resistance training (5). 

Therefore, eating adequate amounts of protein can promote muscle growth and help maintain muscle mass. Many studies have supported this finding (6)(7). If you’re lifting weights or trying to gain muscles, you may need to get more proteins. This will help with healthy weight gain instead of just increasing the figure on scales.

Read more: Vegan Meal Plan For Weight Loss: Slashing Extreme Calorie Cuts

How Can I Eat High-Protein Without Dairy?

So far, we’ve discussed many ways to consume protein without opting for dairy items. Dairy-free proteins open a wide base of options for people and ensure that you get every kind of amino acid in your diet. You can even find low-calorie, high-protein snacks if you want to stick to the caloric requirements but nourish your body with the proteins it requires to function well.

Some plant-based proteins contain all nine essential amino acids, but most don’t have them in equal amounts. For example, pea protein is rich in arginine, which helps with blood circulation, but it has very little methionine, an amino acid that is needed for muscle recovery.

Get your personal plan according to your age and BMI

Select your gender

Male Female

Get your personal plan according to your age and BMI

Select your gender

Male Female

The good news? If you include other plant-based proteins, you can get plenty of methionine to support muscle growth. Animal proteins are also high quality and can certainly help (8). The usual foods included in each group are:

Plant-based Proteins

Tofu and tempeh, seitan, nuts and seeds, legumes such as beans and lentils, and whole grains such as quinoa.

Animal-based Proteins

Eggs, seafood, and lean meats and poultry.

BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will see good results in a short time.

What Protein Can I Eat if I’m Lactose Intolerant?

Approximately 65% of the human population (adults) has some degree of lactose intolerance (9). However, many people don’t realize it. They can tolerate lactose during childhood but may have troubles in their adulthood. If you think you may be lactose intolerant, try cutting out dairy and see how your body reacts. You can still get enough protein from dairy-free snacks without dealing with any discomfort.

It could be challenging when you’re working on lactose intolerance weight loss. In addition to the animal and plant-based food options, some lactose-free protein powders you could include in your diet are:

• Pea Protein: A complete plant protein
• Rice Protein: Easily digestible and dairy-free
• Hemp Protein: Rich in omega-3s and fiber
• Soy Protein: One of the best plant-based protein sources
• Egg White Protein: High in protein and lactose-free, but not vegan

A milk allergy isn’t the same as lactose intolerance (10). Milk allergy is when the immune system reacts to milk proteins, while lactose intolerance is a digestion problem where the body can’t break down the sugar (lactose) in milk. Knowing the fundamental differences can help you make better food choices when you start to look for high-protein options. For example, some dairy products, such as hard cheeses, have little to no lactose remaining after processing, and can be tolerated by those with lactose intolerance, but not by those with a milk allergy as the proteins still remain.

Read more: 30-Day Food Challenge: Fueling Your Body for Success

How to Get 120 Grams of Protein a Day without Dairy

Some tips to get 120 grams of protein a day are:

• Break your daily protein target into 5-6 smaller meals and snacks. This helps you get enough protein throughout the day without feeling overwhelmed.
• Include at least one protein-rich food in every meal. Good options include eggs, chicken, fish, beef, tofu, and beans. This makes it easier to reach your protein goal.
• Snacking is a great way to boost your protein intake. Opt for nuts, seeds, protein bars, or hard-boiled eggs to keep you full and energized.
• Smoothies are an easy way to get extra protein. Just mix protein powder, almond milk, and fruit for a quick and tasty drink.
• If you struggle to get enough protein from food, consider using protein powders such as pea, soy, or whey protein to help meet your daily needs.
• Find creative ways to add protein to your meals. Try adding nuts to oatmeal, tossing beans into salads, or using tofu in stir-fries to make your food more nutritious.

Ideally, you should aim for 20-30 grams of protein in each meal and 15 grams in snacks. 

Frequently Asked Questions

• Why do bodybuilders avoid dairy?

Some bodybuilders still consume dairy, but others cut back on it for various reasons. Some may be lactose intolerant, while others avoid certain dairy products because they contain a lot of saturated fat. Dairy can also cause bloating or digestion issues, particularly in large amounts, which may affect their workouts and fitness goals.

• Is Greek yogurt dairy-free?

No, Greek yogurt isn’t dairy-free. It’s made from cow’s milk.

• How many eggs equal 100 grams of protein?

To get 100 grams of protein, you need about 16-17 eggs. One egg contains approximately 6 grams of protein (11).

• Is pea protein a complete protein?

Yes, pea protein is a complete protein. It has all nine essential amino acids the body needs. This makes it a good protein source for vegetarians and vegans. However, it has slightly less methionine than meat or eggs. Consuming other plant-based protein sources, such as whole grains, can provide the missing methionine.

The Bottom Line

Making your meals protein-rich while keeping dairy off the charts could be confusing. Some people may even quit the idea of following these diet plans due to the planning that is involved. However, the discussion above has clarified that it’s possible to consume dairy-free, high-protein meals if you plan carefully and stock your pantry well. Try to make time on the weekends so you don’t have to spend more time in the kitchen during the week. And finally, don’t forget to talk to a registered dietitian before you opt for a diet plan. They can help you hit your desired protein and caloric goals while providing your body with the right nutrients.