Getting Enough Protein on a Dairy-Free and Gluten-Free Diet

Living with dairy and gluten restrictions? No problem! You can still hit your protein goals without sacrificing flavor or variety. If you're aiming for 150g (ish) of protein, I've got some delicious, allergen-friendly options lined up for you, along with essentials to always have on hand!

Essential Protein Sources to Keep Stocked

• Lean Meats: Chicken breast (31g per cup), turkey (30g per cup), lean beef (29g per 4oz)
• Fish: Salmon (25g per 4oz), tuna (20g per 3oz), sardines (21g per 3oz)
• Plant-Based: Lentils (18g per cup), chickpeas (15g per cup), quinoa (8g per cup)
• Seeds & Nuts: Pumpkin seeds (12g per cup), almonds (6g per ounce), chia seeds (4g per 2 tbsp)

Sample Meal Plan to Reach 150g Protein

Breakfast (35g protein)

• Quinoa breakfast bowl with 2 eggs

• Chia seed pudding with mixed berries

• Pumpkin seeds for topping

Mid-Morning Snack (15g protein)

• Turkey roll-ups with cucumber

• Handful of almonds

Lunch (40g protein)

• Quinoa and lentil salad with grilled chicken

• Roasted vegetables

Afternoon Snack (20g protein)

• Chickpea hummus with vegetables

• Rice crackers

Dinner (40g protein)

• Baked salmon

• Sweet potato

• Steamed broccoli

Tips for Success

• Prep proteins in bulk at the beginning of the week
• Keep hard-boiled eggs ready for quick snacks
• Stock up on canned legumes for convenience
• Consider dairy-free protein powders made from pea or hemp protein

Shopping List Essentials

Proteins

• Chicken breast
• Ground turkey
• Salmon
• Eggs
• Lentils
• Chickpeas

Grains & Seeds

• Quinoa
• Chia seeds
• Pumpkin seeds
• Sunflower seeds
• Rice
• Gluten-free oats

 Remember: Always check labels carefully for hidden gluten or dairy ingredients, especially in processed foods and seasonings.