Non Dairy High Protein Foods

A vegetable and meat stew provides protein, fiber and antioxidants.

Image Credit: Eising/Photodisc/Getty Images Protein is a source of dietary energy and an essential nutrient for healthy immune function and maintaining strong muscles. Dairy products, such as milk, cheese and yogurt, are sources of protein and other essential nutrients, but you might not like them or you might be unable to eat them because of lactose intolerance. Non-dairy alternatives can provide the protein and other nutrients you need on a dairy-free diet.

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Chicken and Turkey
   
Grilled chicken breast with herbs, spices and vegetables

Image Credit: Liv Friis-Larsen/iStock/Getty Images A 3-ounce portion of skinless stewed or roasted chicken or turkey breast contains about 27 grams of protein and is low fat. Remove the skin before cooking your chicken or turkey to reduce its saturated fat and cholesterol content. Saturated fat and cholesterol from food raise levels of cholesterol in your blood and may increase your risk for heart disease. Chicken breast with balsamic roasted vegetables and white turkey chili are two ideas for high-protein, dairy-free meals.

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Fish
   
Salmon with rosemary

Image Credit: pilipphoto/iStock/Getty Images A 3-ounce serving of canned tuna has 17 grams of protein, and a 3-ounce serving of trout has 20 grams of protein. Fish are carbohydrate-free and sources of heart-healthy omega-3 fatty acids. Fatty fish, such as salmon, sardines and mackerel, provide vitamin D, which is a nutrient that could be lacking in your diet if you do not drink vitamin D-fortified milk. Canned fish with bones, such as salmon, mackerel and anchovies, are sources of calcium, which is another nutrient in dairy products.

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Beef and Pork
   
Raw beef steaks with rosemary, salt and pepper

Image Credit: ValentynVolkov/iStock/Getty Images A 3-ounce portion of broiled beef top sirloin steak has 26 grams of protein, and a 3-ounce portion of pork tenderloin has 24 grams. These choices also provide iron and niacin, or vitamin B-3. Choose lean cuts of meat, such as tenderloin, and trim away visible fat before cooking to limit your intake of saturated fat. Limit consumption of processed meat, such as salami, bacon and sausage, because high consumption can increase your risk for cardiovascular disease.

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Plant-Based Protein Sources
   
Tofu block and cubed tofu

Image Credit: eskymaks/iStock/Getty Images A quarter-cup of roasted mature soy beans, or soy nuts, has 9 grams of protein, and a quarter-cup of edamame, or green soybeans, has 8 grams of protein. The University of Michigan lists tofu, tempeh and soy milk and yogurt as sources of protein. Many soy products also provide calcium. Black, pinto, garbanzo, navy and other beans, lentils and split peas are sources of protein and dietary fiber, which can lower your cholesterol levels. Nuts and peanuts supply protein, heart-healthy unsaturated fats and fiber.

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  references
  
      U.S. Department of Agriculture and US Department of Health and Human Services: Dietary Guidelines for Americans, 2010
    
      USDA National Nutrient Database
    
      University of Michigan: Soy
    
      University of Michigan: Legumes
    
      Harvard University: Protein
    
      BMC Medicine: Processing of Meats and Cardiovascular Risk: Time to Focus on Preservatives
       




  references
  
      U.S. Department of Agriculture and US Department of Health and Human Services: Dietary Guidelines for Americans, 2010
    
      USDA National Nutrient Database
    
      University of Michigan: Soy
    
      University of Michigan: Legumes
    
      Harvard University: Protein
    
      BMC Medicine: Processing of Meats and Cardiovascular Risk: Time to Focus on Preservatives
    




A vegetable and meat stew provides protein, fiber and antioxidants.

Image Credit: Eising/Photodisc/Getty Images

Image Credit: Eising/Photodisc/Getty Images

Grilled chicken breast with herbs, spices and vegetables

Image Credit: Liv Friis-Larsen/iStock/Getty Images

Image Credit: Liv Friis-Larsen/iStock/Getty Images

Salmon with rosemary

Image Credit: pilipphoto/iStock/Getty Images

Image Credit: pilipphoto/iStock/Getty Images

Raw beef steaks with rosemary, salt and pepper

Image Credit: ValentynVolkov/iStock/Getty Images

Image Credit: ValentynVolkov/iStock/Getty Images

Tofu block and cubed tofu

Image Credit: eskymaks/iStock/Getty Images

Image Credit: eskymaks/iStock/Getty Images

      U.S. Department of Agriculture and US Department of Health and Human Services: Dietary Guidelines for Americans, 2010
    
      USDA National Nutrient Database
    
      University of Michigan: Soy
    
      University of Michigan: Legumes
    
      Harvard University: Protein
    
      BMC Medicine: Processing of Meats and Cardiovascular Risk: Time to Focus on Preservatives