How to get 100g of protein a day with no dairy: A comprehensive guide

October 15, 2025 •

4 min read

Research shows that roughly 65% of adults worldwide have some degree of lactose intolerance, making dairy-free options a necessity for many. For those aiming for high protein intake, learning how to get 100g of protein a day with no dairy is crucial for success.

Quick Summary

Meeting a 100g protein goal without dairy is achievable by focusing on a diverse range of non-dairy animal products, soy, legumes, and supplements. Effective strategy involves planning protein-rich meals and snacks to distribute intake throughout the day.

Key Points

Diverse Protein Sources: Combine animal products like eggs, lean meat, and fish with plant-based options such as legumes, soy, nuts, and seeds to cover your protein needs.
Strategic Meal Timing: Aim for 20-30 grams of protein per main meal and use snacks to distribute your intake effectively throughout the day.
Embrace Plant-Based Alternatives: Soy products like tofu and tempeh, along with whole grains like quinoa, are complete proteins, simplifying your meal planning.
Use Protein Powders Wisely: For a convenient boost, incorporate plant-based protein powders (pea, soy, or hemp) into smoothies and shakes.
Plan Ahead with Meal Prep: Prepare protein-rich staples like cooked lentils, roasted chickpeas, and portioned meat to simplify daily high-protein, dairy-free meal assembly.
Combine Complementary Proteins: When relying on plant-based sources, pair foods like beans and rice or hummus and whole-grain bread to ensure a complete amino acid profile.

A high-protein diet is essential for muscle repair, satiety, and overall health, but achieving this goal without dairy requires careful planning and a knowledge of suitable alternatives. Gone are the days when eliminating dairy meant struggling to find sufficient protein. Today, a wealth of non-dairy foods and supplements can help you effortlessly reach your target.

Excellent Non-Dairy Protein Sources

To begin, build your meals around powerful protein sources that are naturally dairy-free. Combining a variety of these foods ensures you receive a full spectrum of amino acids and essential nutrients.

Animal-Based Proteins

For those who eat meat and eggs, these options offer some of the highest protein per serving.

Eggs: A large egg contains about 6g of high-quality protein and is incredibly versatile for any meal. A three-egg scramble for breakfast provides 18g alone.
Lean Meats & Poultry: Chicken breast and lean turkey are excellent sources, with cooked chicken breast providing around 31g per 100g. A 3oz serving of poultry offers around 27g of lean protein.
Fish & Seafood: Fatty fish like salmon and tuna are not only rich in protein but also essential omega-3 fatty acids. A single can of tuna can contain about 27g of protein.

Plant-Based Proteins

These staples are central to any high-protein, dairy-free diet and are especially valuable for vegans and vegetarians.

Legumes: A cornerstone of plant-based protein. One cooked cup of lentils provides around 18g of protein, while chickpeas and various beans offer similarly high amounts.
Soy Products: Tofu, tempeh, and edamame are complete protein sources, meaning they contain all nine essential amino acids. Extra-firm tofu contains about 15-20g of protein per serving, and 100g of tempeh offers approximately 18g.
Nuts & Seeds: A fantastic way to boost protein in snacks and meals. Two tablespoons of peanut butter can add 7-8g of protein, while hemp and chia seeds offer significant protein and fiber.
Whole Grains: Quinoa and oats provide a solid protein base for meals. Quinoa is a complete protein source, offering about 8g per cooked cup, while oats provide about 5g per half-cup dry.

Strategic Meal Planning to Hit 100g

Distributing your protein intake throughout the day is the most effective way to hit your target without feeling overwhelmed. Aim for 20-30 grams of protein per main meal and use snacks to fill the gaps.

Sample Daily Meal Plan

Breakfast (approx. 25g): Tofu scramble with veggies and a side of avocado. Season with nutritional yeast for a savory, cheesy flavor.
Lunch (approx. 30g): Quinoa salad with chickpeas, chopped cucumber, tomatoes, and a handful of pumpkin seeds, dressed with a lemon-tahini dressing.
Dinner (approx. 35g): Baked salmon with a side of roasted sweet potatoes and steamed broccoli.
Snacks (approx. 10g): A handful of almonds and a sliced apple with peanut butter.

Easy Snack Ideas

Roasted Chickpeas: Seasoned with your favorite spices and roasted for a crunchy, protein-packed snack.
Edamame: Steamed and lightly salted edamame pods are a simple and nutritious option.
Trail Mix: Create your own mix with almonds, walnuts, and pumpkin seeds for a quick protein boost.

Supplementing Your Protein Intake

When whole foods alone aren't enough, supplements can provide a convenient boost. Plant-based protein powders from peas, rice, or hemp are excellent choices for dairy-free diets. A scoop of pea protein powder in a smoothie can easily add 20-25g of protein.

Comparison of Non-Dairy Protein Sources


Source	Protein (per ~100g or 1 cup)	Key Nutrients	Best Used For
Chicken Breast	~31g per 100g	Lean protein, B vitamins, Zinc	Main dishes, salads, stir-fries
Salmon	~19-24g per 100g	Omega-3s, Vitamin D, Selenium	Main dishes, salads
Tofu	~8-15g per serving	Complete protein, Calcium, Iron	Scrambles, stir-fries, smoothies
Lentils (cooked)	~9g per 100g	Fiber, Folate, Iron	Soups, curries, salads
Tempeh	~18g per 100g	Complete protein, Probiotics, Fiber	Sandwiches, marinades, grilling
Quinoa (cooked)	~4.4g per 100g	Complete protein, Fiber, Magnesium	Grain bowls, salads, side dishes
Pea Protein Powder	~22g per scoop	Complete protein, Iron	Smoothies, shakes, baking

The Role of Strategic Combinations

To ensure you get all essential amino acids on a purely plant-based diet, combining complementary proteins is vital. While foods like soy and quinoa are complete, most plant proteins are not. Pairings such as rice and beans or whole-grain toast with peanut butter help fill in the amino acid gaps over the course of the day. Meal prepping is a highly effective method for ensuring these combinations are consistently included in your diet. For more detailed information on maximizing protein absorption, the National Institutes of Health offers valuable resources.

Conclusion

Reaching a daily intake of 100g of protein without any dairy is not only possible but can also lead to a more diverse and nutrient-rich diet. By incorporating a variety of sources—including lean animal proteins, potent plant-based options like soy and legumes, and strategic use of supplements—you can build a sustainable, delicious, and high-protein meal plan. The key lies in strategic planning, smart food choices, and a focus on consistency to meet your nutritional goals and support a healthy, active lifestyle. Starting with an awareness of the wide array of non-dairy protein foods is the first step towards achieving your desired intake with ease and enjoyment.

Frequently Asked Questions

Yes, it is entirely possible to achieve 100g of protein on a vegan diet by focusing on dense plant sources like soy products (tofu, tempeh), legumes (lentils, chickpeas), nuts, seeds, and supplementing with plant-based protein powders if necessary.

Excellent dairy-free breakfast options include a tofu scramble with vegetables, high-protein overnight oats made with soy or almond milk, or a smoothie with a plant-based protein powder, nuts, and seeds.

The best type depends on your dietary needs and preferences. Pea protein is highly digestible and hypoallergenic, while soy protein is a complete protein and often smoother in texture. Hemp protein is also a great option, rich in omega-3s and fiber.

You can use a nutrition tracking app like MyFitnessPal, Lifesum, or YAZIO. These apps allow you to log food intake, track macronutrients, and often feature a large database of non-dairy foods and recipes.

Not necessarily. While some specialty dairy-free products can be pricey, staple plant-based protein sources like lentils, beans, and tofu are often very affordable. Meal planning and buying in bulk can help manage costs.

Calcium can be found in fortified plant-based milks, fortified orange juice, green leafy vegetables (like kale), and calcium-set tofu. Ensuring adequate intake requires deliberate food choices.

Snack on roasted chickpeas, steamed edamame, nuts and seeds, or a handful of almonds with an apple. Protein bars made with plant-based protein are also a convenient option.