Nutrition Diet: How to get 100g protein a day without dairy?

November 7, 2025 •

4 min read

According to a 2024 report by Allied Market Research, the dairy-free market continues its rapid growth, highlighting an increasing need for diverse nutritional strategies. If you are wondering how to get 100g protein a day without dairy, the solution lies in a strategic combination of animal and plant-based sources that are both abundant and delicious.

Quick Summary

This guide provides effective strategies and diverse food options for reaching a 100g protein goal daily without relying on dairy products. Explore lean meats, legumes, eggs, nuts, and protein powders.

Key Points

Diverse Sources are Key: Combine protein from lean meats, fish, eggs, legumes, soy products, nuts, and seeds to reach your 100g goal.
Distribute Your Intake: Split your protein target across multiple meals and snacks throughout the day to avoid feeling overwhelmed.
Utilize Protein Powders: For easy supplementation, opt for dairy-free protein powders made from pea, soy, or beef.
Plan Your Meals: A daily meal plan incorporating high-protein options for breakfast, lunch, and dinner makes meeting your goal more manageable.
Mind Your Snacks: Choose high-protein snacks like hard-boiled eggs, nuts, seeds, or beef jerky to boost your intake between meals.
Cook with Legumes and Tofu: Utilize affordable and versatile plant-based proteins like lentils, chickpeas, and tofu in a wide variety of recipes.

Strategic Meal Planning for 100g Protein

For many, hitting a high protein target like 100 grams can seem challenging, especially when eliminating dairy, a common protein source. The key is to distribute your protein intake throughout the day across multiple meals and snacks, rather than trying to get it all in one sitting. By prioritizing protein-rich foods at every eating occasion, you can steadily build up to your goal. This approach also helps with satiety and supports sustained energy levels.

The Power of Non-Dairy Protein Sources

Numerous non-dairy foods offer excellent protein content and provide a wealth of other nutrients. These can be grouped into animal-based and plant-based categories, offering plenty of variety for any dietary preference.

Animal-Based Powerhouses

Lean Meats: Chicken breast and turkey are stellar sources, offering around 30 grams of protein per cup. Lean beef is another potent option, with about 29 grams per 4oz serving.
Fish: Oily fish like salmon and sardines provide a fantastic combination of protein and heart-healthy omega-3 fatty acids. A small grilled salmon fillet can pack about 35 grams of protein, while sardines offer around 21 grams per 3oz serving. Canned tuna is also a convenient and protein-dense option.
Eggs: Often considered a complete protein, a single large egg contains over 6 grams of high-quality protein. They are incredibly versatile and can be enjoyed scrambled, boiled, or baked.

Plant-Based Protein Powerhouses

Legumes: A cornerstone of many non-dairy diets, legumes like lentils, chickpeas, and various beans (black, kidney, pinto) are rich in protein and fiber. One cup of cooked lentils provides about 18 grams of protein.
Soy Products: Versatile and complete protein sources, tofu and tempeh can easily be incorporated into stir-fries, salads, and scrambles. A half-cup of firm tofu offers over 21 grams of protein. Edamame is another soy-based option that works well as a snack or addition to meals.
Nuts and Seeds: From almonds and walnuts to pumpkin seeds and chia seeds, these are packed with protein, healthy fats, and fiber. A half-cup of pumpkin seeds delivers about 17 grams of protein. Nut butters are also a great way to boost protein in snacks and smoothies.
Whole Grains: Quinoa and oats stand out. Quinoa is a complete protein, with about 8 grams per cooked cup, while oats provide a respectable amount per serving, making them a great breakfast base.
Other Plant-Based Sources: Lesser-known but highly effective options include seitan (75g protein per 100g) and nutritional yeast, which can add a cheesy flavor to dishes.

Sample Daily Menu: Hitting 100g Without Dairy

This sample menu demonstrates how to combine these non-dairy sources for a high-protein diet. Protein values are approximate and can vary based on portion size and preparation.

Breakfast (~25g protein): Tofu scramble (½ cup tofu) with spinach, bell peppers, and nutritional yeast (15g). Add a side of whole-grain toast topped with 2 tablespoons of almond butter (8g).
Lunch (~30g protein): A large salad with a base of mixed greens and quinoa (1 cup, 8g). Top with canned chickpeas (½ cup, 7g), roasted vegetables, and a grilled chicken breast (3oz, 25g). Dress with a tahini dressing.
Snack 1 (~10g protein): A handful of almonds (¼ cup, 8g) and a hard-boiled egg (6g).
Dinner (~30g protein): Baked salmon fillet (4oz, 25g) served with steamed lentils (½ cup, 9g) and roasted broccoli. A half-cup of pumpkin seeds sprinkled over the dish adds extra protein and crunch.
Snack 2 (~10g protein): A protein shake made with a scoop of pea protein powder (20g) and a splash of unsweetened plant-based milk.

Protein Powders and Supplements

For many, using a protein powder is the easiest way to supplement their diet and reach a high protein goal. Thankfully, a variety of excellent dairy-free options exist.

Pea Protein: A popular plant-based alternative to whey, often used in blends.
Soy Protein: A complete, plant-based protein source.
Hemp Protein: Made from hemp seeds, it’s a good source of fiber and omega-3s.
Hydrolyzed Beef Protein: Derived from beef, this is a lactose-free animal-based powder.

A Comparison of High-Protein, Non-Dairy Foods


Food Source	Serving Size	Approximate Protein	Culinary Use	Notes
Chicken Breast	3 oz	25g	Grilling, baking, stir-fries	Very lean and versatile
Salmon Fillet	4 oz	25g	Baking, grilling, pan-searing	Rich in omega-3s
Tofu (Firm)	½ cup	21g	Scrambles, stir-fries, baking	Excellent for absorbing flavor
Lentils (Cooked)	1 cup	18g	Soups, stews, salads, curries	High in fiber, affordable
Pumpkin Seeds	½ cup	17g	Toppings for salads, oatmeal	Can be a high-calorie snack
Eggs	2 large	12g	Scrambled, boiled, baked	Complete protein, very versatile
Quinoa (Cooked)	1 cup	8g	Grain bowls, salads, side dishes	Complete protein, high in fiber

Key Strategies for Success

To successfully achieve your protein goals without dairy, focus on variety and mindful eating. Keep a variety of protein sources on hand, including shelf-stable items like canned beans, nuts, and jerky. Prep high-protein ingredients like boiled eggs or cooked lentils in advance to make meal assembly faster. Pay attention to labels, especially when considering protein bars or processed snacks, to ensure they don't contain hidden dairy. By being proactive and resourceful, maintaining a high-protein, dairy-free diet is not only manageable but also enjoyable.

For more detailed nutritional information and guidance on healthy eating patterns, consult resources like Harvard T.H. Chan School of Public Health's guide to healthy protein sources: https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/.

Conclusion

Achieving a target of 100g of protein per day without relying on dairy is entirely possible with informed planning and a focus on diverse food groups. By incorporating lean meats, eggs, fish, legumes, soy products, nuts, and seeds into your diet, and utilizing dairy-free protein powders as needed, you can build a nutritious and satisfying meal plan that meets your fitness and dietary goals.

Frequently Asked Questions

Yes, it is entirely possible to get 100g of protein on a plant-based diet. By combining high-protein legumes (lentils, beans), soy products (tofu, tempeh), nuts, seeds, and protein powders, you can meet or exceed this goal.

Easy breakfast options include tofu scrambles with nutritional yeast, overnight oats with hemp seeds and almond butter, or smoothies made with pea protein powder and fortified plant-based milk.

If you are avoiding dairy, alternatives to whey protein include plant-based options like pea, hemp, and soy protein powders, as well as animal-based choices like hydrolyzed beef protein powder.

You can get sufficient calcium from fortified plant milks, tofu, leafy greens like kale and spinach, and seeds such as sesame and chia. Some hard cheeses also have lower lactose content.

Nuts and seeds are excellent, concentrated sources of protein, healthy fats, and fiber. While calorie-dense, incorporating them in moderation through snacks or as toppings can significantly boost your protein intake.

For dairy-free snacking, opt for options like hard-boiled eggs, beef jerky, roasted chickpeas, or vegetables with hummus. Adding nut butter to fruit or crackers is another great choice.

While soy is a complete protein, providing all essential amino acids, it's beneficial to diversify your protein sources for a wider range of nutrients. Combining different plant proteins like legumes and whole grains can achieve a complete amino acid profile.