Dairy-free diet plan for high protein

Written byListonic team

Updated on Nov 1, 2024

The idea of going on a high protein and dairy-free diet can be overwhelming at first, but honestly, it is not very hard in terms of food options. Dairy-free proteins can be obtained from lean meats, fish, or tofu and tempeh materials that contain little dairy. This way, you are still able to ensure that you meet your protein requirements.

Diet plan grocery list

Chicken breast

Salmon fillet

Ground turkey

Extra firm tofu

Tempeh

Eggs

Lentils

Black beans

Chickpeas

Edamame

Quinoa

Brown rice

Rolled oats

Almonds

Chia seeds

Hemp seeds

Pumpkin seeds

Peanut butter

Tahini

Broccoli

Spinach

Kale

Sweet potatoes

Bell peppers

Zucchini

Avocado

Apples

Blueberries

Raspberries

Bananas

Coconut yogurt

Soy milk

Nutritional yeast

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Diet plan overview

Thanks to this high-protein dairy-free diet plan, avoiding dairy and incorporating protein-rich foods is possible by utilizing foods like tofu, tempeh, and legumes which do not contain lactose but still provide ample protein to fill the gap. It is good for professionals or competitive sports people who want to put on weight but do not or cannot eat any dairy.

Filling those gaps can be complemented with grain products, such as quinoa and amaranth, which also have a very good protein profile. This diet shows that it is possible to consume different types of protein even without using any form of dairy.

Dairy-free diet plan for high protein exemplary product

Foods to eat

Lean Meats: Chicken breast, turkey, and lean beef will add the level of protein without dairy.
Fish and Seafood: Not only canned tuna, but also salmon, shrimp, cod, etc., all have high amounts of protein and are great sources for it.
Eggs: One of the tastiest varieties of high-protein food, perfect for overcoming hunger.
Legumes: Such as lentils, chickpeas, and black beans, which are rich in muscle-growing protein and dietary fiber.
Tofu and Tempeh: Plant-based protein alternatives without any dairy.

✅ Tip

Pair tofu or tempeh with a dollop of sunflower seed butter for a protein-packed snack that’s both crunchy and satisfying.

Foods not to eat

Processed Meats: A range of foods, including hot dogs and various deli meats, which often have hidden dairy ingredients.
Breaded Proteins: Skip protein sources like chicken nuggets or breaded fish as they have a lot of carbohydrate coating.
Grains: If focusing on high protein, rice and wheat items should be limited.
Sugary Snacks: Sweet cookies, candy bars, sweeteners, and syrups can interfere with your protein intake goals.
Dairy Products: Steer clear of cheese, yogurt, and milk-based products.

Main benefits

The dairy-free diet plan for high protein looks to debunk the argument that one needs to consume dairy products if they want a diet full of protein. This diet shows plenty of protein sources, including both animal and plant-based sources. In addition, the absence of milk reduces swelling, which is essential to repair the body muscles after vigorous exercise. This diet gives room for creativity which adds new taste and components to the meals but still effectively aids in achieving the protein requirements.

Dairy-free diet plan for high protein graph

📊 71% of people think they could improve their eating habits (Source)

How to budget on this diet plan

When you go on a dairy-free journey but have to take a lot of protein, fill your house with beans, eggs and canned fish – they are budget-friendly and multifunctional. In the long term, buying the veggie protein powder in bulk is very cost effective. Preparing protein bars or energy bites by yourself is cheaper than buying ready-made ones. Also, consider consuming whole grains such as quinoa or farro for protein rich carbohydrates at reasonable prices.

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Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with turkey bacon and spinach
Lunch:Grilled chicken breast with zucchini noodles and avocado oil
Dinner:Salmon fillet with cauliflower rice and steamed broccoli
Snack:Cashew yogurt with blueberries and chia seeds

Day 2

Breakfast:Avocado and eggs on almond flour toast
Lunch:Tuna salad with tomatoes, cucumber, and olive oil dressing
Dinner:Pork chops with spaghetti squash and Brussels sprouts
Snack:Raspberries and flax seeds in coconut milk smoothie

Day 3

Breakfast:Turkey bacon and egg muffins with kale
Lunch:Ground turkey stuffed bell peppers
Dinner:Grilled beef steak with cauliflower rice and sautéed spinach
Snack:Strawberries with cashew yogurt

Day 4

Breakfast:Almond milk chia seed pudding with blueberries
Lunch:Shrimp stir-fry with zucchini noodles and broccoli
Dinner:Salmon fillet with kale and Brussels sprouts salad
Snack:Coconut flour pancakes with raspberries

Day 5

Breakfast:Scrambled eggs with turkey bacon and avocado
Lunch:Grilled chicken breast with spaghetti squash and olive oil
Dinner:Pork chops with cauliflower rice and sautéed kale
Snack:Blueberries and chia seeds in cashew yogurt

Day 6

Breakfast:Egg omelette with spinach, tomatoes, and olive oil
Lunch:Tuna avocado salad with bell peppers and cucumbers
Dinner:Grilled beef steak with zucchini noodles and broccoli
Snack:Almond milk smoothie with strawberries and flax seeds

Day 7

Breakfast:Coconut milk chia seed pudding with raspberries
Lunch:Ground turkey lettuce wraps with avocado and bell peppers
Dinner:Shrimp stir-fry with cauliflower rice and steamed spinach
Snack:Cashew yogurt with blueberries and coconut flour cookies

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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