{"id":73461,"date":"2025-06-13T15:55:21","date_gmt":"2025-06-13T15:55:21","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=73461"},"modified":"2025-06-29T19:04:15","modified_gmt":"2025-06-29T19:04:15","slug":"non-dairy-protein-sources","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/","title":{"rendered":"Non-Dairy Protein Sources To Try When You\u2019ve Run Out Of Ideas [+ 7-Day Meal Plan]"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#What_Are_Some_Non-Dairy_Protein_Sources\" >What Are Some Non-Dairy Protein Sources?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Milk_Alternatives\" >Milk Alternatives<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Legumes\" >Legumes<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Soy_Products\" >Soy Products<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Vegetables_for_other_nutrients_common_in_dairy\" >Vegetables (for other nutrients common in dairy)<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Nuts_Seeds_and_Nut_Butters\" >Nuts, Seeds and, Nut Butters<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Whole_Grains\" >Whole Grains<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Plant-Based_Protein_Powders\" >Plant-Based Protein Powders<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Meat_Poultry_and_Eggs\" >Meat, Poultry, and Eggs<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Seafood\" >Seafood<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Is_Non-Dairy_Diet_Good_For_The_Body\" >Is Non-Dairy Diet Good For The Body?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#What_Are_Non-Dairy_Sources_Of_Protein\" >What Are Non-Dairy Sources Of Protein?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#These_high_protein_non-dairy_snacks_can_satisfy_your_hunger_and_offer_extra_flavor\" >These high protein non-dairy snacks can satisfy your hunger and offer extra flavor:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Which_Non-Dairy_Has_Most_Protein\" >Which Non-Dairy Has Most Protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#How_To_Get_100_G_Of_Protein_Without_Dairy\" >How To Get 100 G Of Protein Without Dairy?<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Here_are_a_couple_of_tips_to_eat_100_g_of_protein_with_no_dairy\" >Here are a couple of tips to eat 100 g of protein with no dairy:<\/a><\/li><\/ul><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#What_Is_A_Healthy_Non-Dairy_High_Protein_Meal_Plan\" >What Is A Healthy Non-Dairy High Protein Meal Plan?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Monday\" >Monday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Tuesday\" >Tuesday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Wednesday\" >Wednesday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Thursday\" >Thursday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Friday\" >Friday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Saturday\" >Saturday<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Sunday\" >Sunday<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Do_oats_have_protein\" >Do oats have protein?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Is_Greek_yogurt_dairy-free\" >Is Greek yogurt dairy-free?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Is_there_a_downside_to_almond_milk\" >Is there a downside to almond milk?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#Is_rice_milk_non-dairy\" >Is rice milk non-dairy?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-30\" href=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Do you miss the convenience of protein in many dairy products like cheese, yogurt, or cottage cheese?\u00a0<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Dairy_Protein_Sources\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/Meal-Plan.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<p><span style=\"font-weight: 400;\">Lactose intolerance can cause a lot of discomfort, bloating, and gas.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">So, you have to be careful with your food choices.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Let\u2019s jump right in.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Some_Non-Dairy_Protein_Sources\"><\/span><strong>What Are Some Non-Dairy Protein Sources?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Protein in your diet comes from almost all the foods you eat.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It&#8217;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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4180248\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is essential to vary your food choices to obtain a wide range of nutrients for optimal health.\u00a0<\/span><\/p>\n<p style=\"text-align: center;\"><strong>Non-dairy protein sources can include:<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Milk_Alternatives\"><\/span><b>Milk Alternatives<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pea milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hemp milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oat milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice milk<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Dairy_Protein_Sources\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-68364\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1024x640.png\" alt=\"Non Dairy Protein Sources\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/09\/491-3000-calorie-vegan-meal-plan.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Legumes\"><\/span><b>Legumes<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kidney beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Black beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lima beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chickpeas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Split peas<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lentils<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Soy_Products\"><\/span><b>Soy Products<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tofu<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tempeh<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Edamame<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dried soybeans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Unsweetened fortified soy beverages<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Vegetables_for_other_nutrients_common_in_dairy\"><\/span><b>Vegetables (for other nutrients common in dairy)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kale<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Spinach<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Broccoli<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Asparagus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cauliflower<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Artichoke hearts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sweet potatoes<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brussels sprouts<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Nuts_Seeds_and_Nut_Butters\"><\/span><b>Nuts, Seeds and, Nut Butters<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Flaxseed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hemp seed<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pumpkin seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sunflower seeds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Nut butter (peanut butter, almond butter, etc)<\/span><\/li>\n<\/ul>\n<p><strong>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 <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Dairy_Protein_Sources\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Whole_Grains\"><\/span><b>Whole Grains<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Oats<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Millet<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Quinoa<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Buckwheat<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Whole-wheat pasta<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Plant-Based_Protein_Powders\"><\/span><b>Plant-Based Protein Powders<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pea protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Rice protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hemp protein<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy protein isolate<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Meat_Poultry_and_Eggs\"><\/span><b>Meat, Poultry, and Eggs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Turkey<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lamb<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Beef<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Eggs<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chicken<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Venison<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seafood\"><\/span><b>Seafood<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Salmon<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shrimp<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tuna<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Cod<\/span><\/li>\n<\/ul>\n<p><em><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <\/span><a href=\"https:\/\/betterme.world\/articles\/dairy-free-protein-powder\/\"><span style=\"font-weight: 400;\">Dairy Free Protein Powder Options For Muscle Mass Development And Weight Loss<\/span><\/a><span style=\"font-weight: 400;\">.<\/span><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Non-Dairy_Diet_Good_For_The_Body\"><\/span><strong>Is Non-Dairy Diet Good For The Body?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Dairy is not bad for everyone, but it is best to avoid it if you:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Prefer plant-based foods<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have lactose intolerance<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Have a milk allergy<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Dislike the taste<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Plant-based meals can support muscle mass just like animal proteins.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, to obtain the necessary nutrients, you may combine various protein sources (e.g., beans with whole grains) and eat slightly larger portions (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/35508011\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">When adding more non-dairy protein sources, include foods rich in <a href=\"https:\/\/betterme.world\/articles\/vitamins-for-seniors\/\">vitamins D<\/a>, B12, and calcium. These are key nutrients for supporting bone health; we often get them from dairy products (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/33806688\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Dairy_Protein_Sources\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66672\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein-1024x576.png\" alt=\"Non Dairy Protein Sources\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/meal-plan-high-protein-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">A well-balanced meal and regular physical activity can:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Boosts blood flow<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Promote digestion<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ease constipation<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC10057430\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For example, non-dairy protein sources for breakfast, such as:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Chia pudding with almond milk, berries, and nuts perfectly balances fiber, healthy fats, and protein.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Peanut butter on whole-grain toast is another alternative to cheese and butter that offers healthy fats and protein for less saturated fat.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Non-Dairy_Sources_Of_Protein\"><\/span><strong>What Are Non-Dairy Sources Of Protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h4><span class=\"ez-toc-section\" id=\"These_high_protein_non-dairy_snacks_can_satisfy_your_hunger_and_offer_extra_flavor\"><\/span><span style=\"font-weight: 400;\">These high protein non-dairy snacks can satisfy your hunger and offer extra flavor:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chickpea-based hummus:<\/b><span style=\"font-weight: 400;\"> This protein-rich dip goes well with cucumber slices, whole-grain pita bread, celery, and carrot sticks.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Cold tofu: <\/b><span style=\"font-weight: 400;\">Take a block of soft or silken tofu and top it with grated ginger, sliced spring onion, bonito flakes, and soy sauce.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Roast chickpeas:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Green smoothie: <\/b><span style=\"font-weight: 400;\">Blend spinach, banana, kale, berries, and almond milk. This smoothie is an excellent treat and a powerhouse of nutrients.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">You can add plant-based protein powder or nut butter to increase the protein.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Protein shake:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Energy balls: <\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chia seed pudding:<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<\/ul>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/whole-food-plant-based-meal-plan\/\">How To Make A Whole Food Plant-Based Meal Plan<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Which_Non-Dairy_Has_Most_Protein\"><\/span><strong>Which Non-Dairy Has Most Protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Soy milk and pea milk have way more protein than other plant-based milks.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You get 7-8g of protein and plenty of nutrients in one cup.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unsweetened varieties are very low in calories, sugar, and saturated fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If you still can\u2019t meet your macro goals, try sneaking in some non-dairy protein powder, such as pea, hemp, or soy protein. The <a href=\"https:\/\/betterme.world\/articles\/betterme-fitness\/\">BetterMe<\/a> app can track calories and help you hit your protein goals each time.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether sculpting muscles, losing weight, or focusing on healthy eating, the app supports you every step of the way.<\/span><\/p>\n<p><span data-sheets-root=\"1\">If you&#8217;re curious whether <a href=\"https:\/\/betterme.world\/articles\/does-milk-make-you-gain-weight\/\">milk makes you gain weight<\/a>, check out our earlier article.<\/span><\/p>\n\n    <section class=\"ad-select-gender\">\n        <div class=\"ad-select-gender-wrapper\">\n            <img class=\"ad-select-gender-image\" alt=\"MaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/MaleImage.webp\">\n    \n            <div class=\"ad-select-gender-text mobile-hide\">\n                <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n                <div class=\"ad-select-gender-title f-600\">\n                    Select your gender\n                <\/div>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n                <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n            <\/div>\n    \n            <img class=\"ad-select-gender-image\" alt=\"FemaleImage\" decoding=\"async\" width=\"200\" height=\"297\" src=\"https:\/\/stage.betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/FemaleImage.webp\">\n        <\/div>\n    \n        <div class=\"ad-select-gender-text desktop-hide mobile-block\">\n          <div class=\"ad-select-gender-desc\">Get your <span class=\"green f-600\">personal plan<\/span> according to your age and BMI<\/div>\n          <div class=\"ad-select-gender-title f-600\">\n            Select your gender\n          <\/div>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Male<\/a>\n          <a href=\"https:\/\/quiz.betterme.world\/first-page-generated-gender?flow=2196&utm_source=Blog&utm_medium=Blog&utm_campaign=Shortcod2\" class=\"btn-ad btn-green\" target=\"_blank\">Female<\/a>\n        <\/div>\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_To_Get_100_G_Of_Protein_Without_Dairy\"><\/span><strong>How To Get 100 G Of Protein Without Dairy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h4><span class=\"ez-toc-section\" id=\"Here_are_a_couple_of_tips_to_eat_100_g_of_protein_with_no_dairy\"><\/span><span style=\"font-weight: 400;\">Here are a couple of tips to eat 100 g of protein with no dairy:<\/span><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Spread out your protein throughout the day. <\/b><span style=\"font-weight: 400;\">Include protein in every dish, and remember to balance your meals with various fruits, veggies, and healthy fats.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Drink smoothies or protein shakes.<\/b><span style=\"font-weight: 400;\"> Blend non-dairy protein yogurt with healthy ingredients like berries, kiwi, bananas, mango, and peanut butter to keep you full.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Have protein snacks.<\/b><span style=\"font-weight: 400;\"> 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.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Include protein powder. <\/b><span style=\"font-weight: 400;\">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.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Dairy_Protein_Sources\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-66619\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet-300x188.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet-1472x920.png 1472w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2024\/10\/4679-Vegan-Keto-Diet.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_A_Healthy_Non-Dairy_High_Protein_Meal_Plan\"><\/span><strong>What Is A Healthy Non-Dairy High Protein Meal Plan?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A healthy meal plan includes various foods from different food groups.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It provides a balance of nutrients from <a href=\"https:\/\/betterme.world\/articles\/how-to-start-a-plant-based-diet\/\">plant-based<\/a> or non-dairy animal products.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The meals add quality protein, healthy fats, dietary fiber, and complex carbs.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The goal is to avoid ultra-processed foods high in salt, added sugar, or saturated fat.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Eat a majority of whole or minimally processed ingredients with a broad spectrum of micro and macronutrients. A practical example of a <a href=\"https:\/\/betterme.world\/articles\/foods-that-lower-blood-sugar-instantly\/\">7-day low glycemic diet<\/a> plan fits this criteria.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Monday\"><\/span><b>Monday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Egg omelet with spinach and whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Celery with peanut butter<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Red lentil soup with green salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Chicken salad<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tuesday\"><\/span><b>Tuesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Steel-cut oats with plant-based milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Toasted walnuts<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Salmon with roasted tomato and green beans<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Skillet chicken breast with cauliflower rice<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Wednesday\"><\/span><b>Wednesday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Whole-grain toast with poached egg and smashed avocado<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Pistachios<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch: <\/b><span style=\"font-weight: 400;\">Roast chicken with whole-grain bread, salad, and rice<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Chickpea Greek salad<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Thursday\"><\/span><b>Thursday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Chia seed pudding with almond milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Boiled edamame<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Whole-grain pasta with tomato sauce<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Baked tofu served over quinoa or rice<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighing you down for way too long, <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Dairy_Protein_Sources\" target=\"_blank\" rel=\"noopener\">start using the BetterMe: Health Coaching app<\/a> and overhaul your entire life!<\/strong><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Friday\"><\/span><b>Friday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast: <\/b><span style=\"font-weight: 400;\">Overnight oats with plant-based milk<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Dry-roasted, unsalted almonds<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Green salad with chicken breast and light salad dressing<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner: <\/b><span style=\"font-weight: 400;\">Mediterranean bowl<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Saturday\"><\/span><b>Saturday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Almond butter on whole-grain toast<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack:<\/b><span style=\"font-weight: 400;\"> Raspberries and blueberries<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Green salad with beets and edamame<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Sweet potato soup<\/span><\/li>\n<\/ul>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Sunday\"><\/span><b>Sunday<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Breakfast:<\/b><span style=\"font-weight: 400;\"> Vegetable burrito<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Snack: <\/b><span style=\"font-weight: 400;\">Sliced cucumber with hummus<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Lunch:<\/b><span style=\"font-weight: 400;\"> Kale caesar salad<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Dinner:<\/b><span style=\"font-weight: 400;\"> Tofu and vegetable curry with zucchini noodles<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Dairy_Protein_Sources\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-59923\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits-1024x576.png\" alt=\"\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/03\/The-Vegan-Diet_-How-It-Works-What-To-Eat-The-Benefits-1636x920.png 1636w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"Do_oats_have_protein\"><\/span><strong>Do oats have protein?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Yes. One cup (82 g) of oats gets you 10.6 g of protein and 306 calories.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Not to mention they are filling and delicious when you pair them with fruits and nuts.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can add other foods to oats to boost the protein intake, such as nut butter, protein powder, and seeds.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_Greek_yogurt_dairy-free\"><\/span><strong>Is Greek yogurt dairy-free?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">No. The main ingredient in <a href=\"https:\/\/betterme.world\/articles\/greek-yogurt-benefits\/\">Greek yogurt<\/a> is often cow\u2019s 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.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_there_a_downside_to_almond_milk\"><\/span><strong>Is there a downside to almond milk?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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\u2019s best to choose the unsweetened, plain varieties that are low in additives and high in vitamins.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Another downside is the price. Almond milk is more expensive than cow\u2019s milk and is unsuitable for people with nut allergies.\u00a0<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Is_rice_milk_non-dairy\"><\/span><strong>Is rice milk non-dairy?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">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.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Although it has very little protein, it is a good option for people with lactose intolerance or soy and milk allergies.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Non_Dairy_Protein_Sources\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">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.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you miss the convenience of protein in many dairy products like cheese, yogurt, or cottage cheese?\u00a0 Lactose intolerance can cause a lot of discomfort, bloating, and gas.\u00a0 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 [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":73462,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[2],"tags":[],"coauthors":[45],"class_list":["post-73461","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Non-Dairy Protein Sources To Try When You\u2019ve Run Out Of Ideas [+ 7-Day Meal Plan] - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking to increase protein when you can\u2019t have dairy? These \u2605 NON DAIRY PROTEIN SOURCES \u27a4 can make all the difference. They keep you feeling full with minimal prep.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Non-Dairy Protein Sources To Try When You\u2019ve Run Out Of Ideas [+ 7-Day Meal Plan]\" \/>\n<meta property=\"og:description\" content=\"Looking to increase protein when you can\u2019t have dairy? These \u2605 NON DAIRY PROTEIN SOURCES \u27a4 can make all the difference. They keep you feeling full with minimal prep.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"article:modified_time\" content=\"2025-06-29T19:04:15+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-235-non-dairy-protein-sources-1024x640.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"640\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"8 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/a8113f678ac00ba6ef539b1fa2fb66f1\"},\"headline\":\"Non-Dairy Protein Sources To Try When You\u2019ve Run Out Of Ideas [+ 7-Day Meal Plan]\",\"dateModified\":\"2025-06-29T19:04:15+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/\"},\"wordCount\":1550,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-235-non-dairy-protein-sources.png\",\"articleSection\":[\"Nutrition\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Do you miss the convenience of protein in many dairy products like cheese, yogurt, or cottage cheese?\u00a0<\/span>\\r\\n\\r\\n<span data-sheets-root=\\\"1\\\"><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Lactose intolerance can cause a lot of discomfort, bloating, and gas.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">So, you have to be careful with your food choices.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Let\u2019s jump right in.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Some Non-Dairy Protein Sources?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Protein in your diet comes from almost all the foods you eat.\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">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 (<\/span><a href=\\\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4180248\/\\\"><span style=\\\"font-weight: 400;\\\">1<\/span><\/a><span style=\\\"font-weight: 400;\\\">).<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">It is essential to vary your food choices to obtain a wide range of nutrients for optimal health.\u00a0<\/span>\\r\\n<p style=\\\"text-align: center;\\\"><strong>Non-dairy protein sources can include:<\/strong><\/p>\\r\\n\\r\\n<h3 style=\\\"text-align: center;\\\"><b>Milk Alternatives<\/b><\/h3>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Soy milk<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Pea milk<\/span> ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/\",\"name\":\"Non-Dairy Protein Sources To Try When You\u2019ve Run Out Of Ideas [+ 7-Day Meal Plan] - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-235-non-dairy-protein-sources.png\",\"dateModified\":\"2025-06-29T19:04:15+00:00\",\"description\":\"Looking to increase protein when you can\u2019t have dairy? 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These \u2605 NON DAIRY PROTEIN SOURCES \u27a4 can make all the difference. They keep you feeling full with minimal prep.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Non-Dairy Protein Sources To Try When You\u2019ve Run Out Of Ideas [+ 7-Day Meal Plan]","og_description":"Looking to increase protein when you can\u2019t have dairy? These \u2605 NON DAIRY PROTEIN SOURCES \u27a4 can make all the difference. They keep you feeling full with minimal prep.","og_url":"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_author":"#","article_modified_time":"2025-06-29T19:04:15+00:00","og_image":[{"width":1024,"height":640,"url":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-235-non-dairy-protein-sources-1024x640.png","type":"image\/png"}],"author":"BetterMe","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"BetterMe","Est. reading time":"8 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/"},"author":{"name":"BetterMe","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/a8113f678ac00ba6ef539b1fa2fb66f1"},"headline":"Non-Dairy Protein Sources To Try When You\u2019ve Run Out Of Ideas [+ 7-Day Meal Plan]","dateModified":"2025-06-29T19:04:15+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/"},"wordCount":1550,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-235-non-dairy-protein-sources.png","articleSection":["Nutrition"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Do you miss the convenience of protein in many dairy products like cheese, yogurt, or cottage cheese?\u00a0<\/span>\r\n\r\n<span data-sheets-root=\"1\"><\/span>\r\n\r\n<span style=\"font-weight: 400;\">Lactose intolerance can cause a lot of discomfort, bloating, and gas.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">So, you have to be careful with your food choices.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Let\u2019s jump right in.<\/span>\r\n<h2 style=\"text-align: center;\"><strong>What Are Some Non-Dairy Protein Sources?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Protein in your diet comes from almost all the foods you eat.\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">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 (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC4180248\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span>\r\n\r\n<span style=\"font-weight: 400;\">It is essential to vary your food choices to obtain a wide range of nutrients for optimal health.\u00a0<\/span>\r\n<p style=\"text-align: center;\"><strong>Non-dairy protein sources can include:<\/strong><\/p>\r\n\r\n<h3 style=\"text-align: center;\"><b>Milk Alternatives<\/b><\/h3>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Soy milk<\/span><\/li>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pea milk<\/span> ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/","url":"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/","name":"Non-Dairy Protein Sources To Try When You\u2019ve Run Out Of Ideas [+ 7-Day Meal Plan] - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/non-dairy-protein-sources\/#primaryimage"},"thumbnailUrl":"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/BP-235-non-dairy-protein-sources.png","dateModified":"2025-06-29T19:04:15+00:00","description":"Looking to increase protein when you can\u2019t have dairy? These \u2605 NON DAIRY PROTEIN SOURCES \u27a4 can make all the difference. 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