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.
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:
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Read More: Dairy Free Protein Powder Options For Muscle Mass Development And Weight Loss.
Dairy is not bad for everyone, but it is best to avoid it if you:
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:
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:
You can add plant-based protein powder or nut butter to increase the protein.
Read more: How To Make A Whole Food Plant-Based Meal Plan
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.
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.
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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?
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.
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