Do you miss the convenience of protein in many dairy products like cheese, yogurt, or cottage cheese?
Lactose intolerance can cause a lot of discomfort, bloating, and gas.
So, you have to be careful with your food choices.
The good news is that many non-dairy protein sources are healthy and as practical as popping open a yogurt container. They offer a variety of essential amino acids, fiber, and other beneficial compounds.
This guide lists foods that help ensure adequate protein intake and contribute to overall nutritional balance. It includes a 7-day meal plan that you can tailor to your needs.
Let’s jump right in.
What Are Some Non-Dairy Protein Sources?
Protein in your diet comes from almost all the foods you eat.
It’s easy to make a full-course meal packed with protein, from legumes to soy products, nuts, seeds, meat, and whole grains. The products can be lactose-free and support bone and muscle health (1).
It is essential to vary your food choices to obtain a wide range of nutrients for optimal health.
Non-dairy protein sources can include:
Milk Alternatives
- Soy milk
- Pea milk
- Hemp milk
- Oat milk
- Rice milk
Legumes
- Kidney beans
- Black beans
- Lima beans
- Chickpeas
- Split peas
- Lentils
Soy Products
- Tofu
- Tempeh
- Edamame
- Dried soybeans
- Unsweetened fortified soy beverages
Vegetables (for other nutrients common in dairy)
- Kale
- Spinach
- Broccoli
- Asparagus
- Cauliflower
- Artichoke hearts
- Sweet potatoes
- Brussels sprouts
Nuts, Seeds and, Nut Butters
- Almonds
- Walnuts
- Flaxseed
- Hemp seed
- Chia seeds
- Pumpkin seeds
- Sunflower seeds
- Nut butter (peanut butter, almond butter, etc)
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.
Whole Grains
- Oats
- Millet
- Quinoa
- Buckwheat
- Whole-wheat pasta
Plant-Based Protein Powders
- Pea protein
- Rice protein
- Hemp protein
- Soy protein isolate
Meat, Poultry, and Eggs
- Turkey
- Lamb
- Beef
- Eggs
- Chicken
- Venison
Seafood
- Salmon
- Shrimp
- Tuna
- Cod
Read More: Dairy Free Protein Powder Options For Muscle Mass Development And Weight Loss.
Is Non-Dairy Diet Good For The Body?
Dairy is not bad for everyone, but it is best to avoid it if you:
- Prefer plant-based foods
- Have lactose intolerance
- Have a milk allergy
- Dislike the taste
Plant-based meals can support muscle mass just like animal proteins.
However, to obtain the necessary nutrients, you may combine various protein sources (e.g., beans with whole grains) and eat slightly larger portions (2).
When adding more non-dairy protein sources, include foods rich in vitamins D, B12, and calcium. These are key nutrients for supporting bone health; we often get them from dairy products (3).
Some dairy products, especially whole milk, cheese, butter, cream, and ice cream, are higher in calories, saturated fat, and added sugar. Cutting back can save you some calories and support a healthy weight.
A well-balanced meal and regular physical activity can:
- Boosts blood flow
- Promote digestion
- Ease constipation
Whole foods with fiber support the helpful bacteria in your gut and can help lower the risk of obesity, heart disease, or other health issues (4).
Avoiding dairy may result in less vitamin D and calcium. Diversifying your protein sources and eating various foods from all food groups can help prevent nutrient deficiencies.
For example, non-dairy protein sources for breakfast, such as:
- Chia pudding with almond milk, berries, and nuts perfectly balances fiber, healthy fats, and protein.
- Peanut butter on whole-grain toast is another alternative to cheese and butter that offers healthy fats and protein for less saturated fat.
What Are Non-Dairy Sources Of Protein?
These high protein non-dairy snacks can satisfy your hunger and offer extra flavor:
- Chickpea-based hummus: This protein-rich dip goes well with cucumber slices, whole-grain pita bread, celery, and carrot sticks.
- Cold tofu: Take a block of soft or silken tofu and top it with grated ginger, sliced spring onion, bonito flakes, and soy sauce.
- Roast chickpeas: Season the chickpeas with sea salt, garlic powder, curry powder, smoked paprika, and olive oil. Roast for about 20-30 minutes or until brown and crunchy. These crunchy chickpeas are a healthier alternative to chips.
- Green smoothie: Blend spinach, banana, kale, berries, and almond milk. This smoothie is an excellent treat and a powerhouse of nutrients.
You can add plant-based protein powder or nut butter to increase the protein.
- Protein shake: Non-dairy protein shakes use plant-based milk and protein powder. Unsweetened soy, oat, and almond milk can enhance the consistency of your shake without the extra calories from whole milk.
- Energy balls: Roll oats as a base and add dried fruits, nuts, nut butter, coconut flakes, hemp, flax, or chia seeds. Stir everything together, roll the paste into balls, and chill them in the fridge.
- Chia seed pudding: Use plant-based milk to create different flavors and textures. Add fruits and nuts, such as berries, almonds, walnuts, bananas, and oranges, for more protein.
Read more: How To Make A Whole Food Plant-Based Meal Plan
Which Non-Dairy Has Most Protein?
Soy milk and pea milk have way more protein than other plant-based milks.
You get 7-8g of protein and plenty of nutrients in one cup.
Unsweetened varieties are very low in calories, sugar, and saturated fat.
Some manufacturers create fortified plant-based milk with pea protein and other ingredients, so you can shop for one that meets your needs and preferences.
If you still can’t meet your macro goals, try sneaking in some non-dairy protein powder, such as pea, hemp, or soy protein. The BetterMe app can track calories and help you hit your protein goals each time.
Whether sculpting muscles, losing weight, or focusing on healthy eating, the app supports you every step of the way.
How To Get 100 G Of Protein Without Dairy?
Here are a couple of tips to eat 100 g of protein with no dairy:
- Spread out your protein throughout the day. Include protein in every dish, and remember to balance your meals with various fruits, veggies, and healthy fats.
- Drink smoothies or protein shakes. Blend non-dairy protein yogurt with healthy ingredients like berries, kiwi, bananas, mango, and peanut butter to keep you full.
- Have protein snacks. Nuts and seeds are excellent sources of plant-based protein. You can enjoy more walnuts, almonds, flaxseeds, and pumpkin seeds. Add them to salads, morning oatmeal, or nut butter.
- Include protein powder. Use vegan protein powders from pea, hemp, or rice to make high protein dairy free recipes. Just 1-2 scoops are enough to support muscle recovery and growth.
What Is A Healthy Non-Dairy High Protein Meal Plan?
A healthy meal plan includes various foods from different food groups.
It provides a balance of nutrients from plant-based or non-dairy animal products.
The meals add quality protein, healthy fats, dietary fiber, and complex carbs.
The goal is to avoid ultra-processed foods high in salt, added sugar, or saturated fat.
Eat a majority of whole or minimally processed ingredients with a broad spectrum of micro and macronutrients. A practical example of a 7-day low glycemic diet plan fits this criteria.
Monday
- Breakfast: Egg omelet with spinach and whole-grain toast
- Snack: Celery with peanut butter
- Lunch: Red lentil soup with green salad
- Dinner: Chicken salad
Tuesday
- Breakfast: Steel-cut oats with plant-based milk
- Snack: Toasted walnuts
- Lunch: Salmon with roasted tomato and green beans
- Dinner: Skillet chicken breast with cauliflower rice
Wednesday
- Breakfast: Whole-grain toast with poached egg and smashed avocado
- Snack: Pistachios
- Lunch: Roast chicken with whole-grain bread, salad, and rice
- Dinner: Chickpea Greek salad
Thursday
- Breakfast: Chia seed pudding with almond milk
- Snack: Boiled edamame
- Lunch: Whole-grain pasta with tomato sauce
- Dinner: Baked tofu served over quinoa or rice
If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, start using the BetterMe: Health Coaching app and overhaul your entire life!
Friday
- Breakfast: Overnight oats with plant-based milk
- Snack: Dry-roasted, unsalted almonds
- Lunch: Green salad with chicken breast and light salad dressing
- Dinner: Mediterranean bowl
Saturday
- Breakfast: Almond butter on whole-grain toast
- Snack: Raspberries and blueberries
- Lunch: Green salad with beets and edamame
- Dinner: Sweet potato soup
Sunday
- Breakfast: Vegetable burrito
- Snack: Sliced cucumber with hummus
- Lunch: Kale caesar salad
- Dinner: Tofu and vegetable curry with zucchini noodles
Yes. One cup (82 g) of oats gets you 10.6 g of protein and 306 calories. Not to mention they are filling and delicious when you pair them with fruits and nuts. You can add other foods to oats to boost the protein intake, such as nut butter, protein powder, and seeds. No. The main ingredient in Greek yogurt is often cow’s milk. It usually contains lactose and can cause discomfort for someone with lactose intolerance. However, some people can tolerate Greek-style yogurt due to the straining process, which results in less lactose than regular yogurt. Some brands may be lactose-free. Try almond, coconut, soy, or cashew milk if you want a dairy-free alternative. As with most processed foods, the quality of almond milk depends on the product you buy. It can contain corn syrup, refined sugars, and flavorings. It’s best to choose the unsweetened, plain varieties that are low in additives and high in vitamins. Another downside is the price. Almond milk is more expensive than cow’s milk and is unsuitable for people with nut allergies. Yes. Rice milk is a dairy-free product. It is light, watery, and semi-sweet, perfect for desserts. However, it is less nutritious than almond, pea, or soy milk. Although it has very little protein, it is a good option for people with lactose intolerance or soy and milk allergies.Frequently Asked Questions
Do oats have protein?
Is Greek yogurt dairy-free?
Is there a downside to almond milk?
Is rice milk non-dairy?
The Bottom Line
Dairy products are a significant source of protein and other nutrients, such as vitamin D and calcium. But, when lactose intolerant, you must find a replacement source for these nutrients. Otherwise, you can experience bloating, diarrhea, and potential nutrient deficiencies.
Lactose-free or non-dairy products high in protein can mitigate the risk of deficiency and ensure adequate protein and nutrient intake. The options listed here can help diversify your diet. They provide different phytochemicals, nutrients, minerals, and vitamins to promote a healthy life.
DISCLAIMER:
This article is intended for general informational purposes only and does not serve to address individual circumstances. It is not a substitute for professional advice or help and should not be relied on for making any kind of decision-making. Any action taken as a direct or indirect result of the information in this article is entirely at your own risk and is your sole responsibility.
BetterMe, its content staff, and its medical advisors accept no responsibility for inaccuracies, errors, misstatements, inconsistencies, or omissions and specifically disclaim any liability, loss or risk, personal, professional or otherwise, which may be incurred as a consequence, directly or indirectly, of the use and/or application of any content.
You should always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or your specific situation. Never disregard professional medical advice or delay seeking it because of BetterMe content. If you suspect or think you may have a medical emergency, call your doctor.
SOURCES:
- Dietary protein is beneficial to bone health under conditions of adequate calcium intake: an update on clinical research (2014, nih.gov)
- Plant-based food patterns to stimulate muscle protein synthesis and support muscle mass in humans: a narrative review (2022, nih.gov)
- International Analysis of the Nutritional Content and a Review of Health Benefits of Non-Dairy Plant-Based Beverages (2021, nih.gov)
- Effect of Plant-Based Diets on Gut Microbiota: A Systematic Review of Interventional Studies (2023, nih.gov)
