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I am lactose intolerant. What are some good plant-based protein sources?

Hi everyone,

I have recently been diagnosed with lactose intolerance and I am now looking for good plant-based protein sources to incorporate into my diet. I used to rely on dairy products for a lot of my protein intake, but now that's not an option. I'm looking for suggestions on what types of foods I can eat that will help me meet my daily protein requirements without consuming any dairy.

I am a relatively active person and I workout regularly, so it's important that I get enough protein to support my fitness goals. Any suggestions on healthy, plant-based sources of protein that are easy to incorporate into meals would be greatly appreciated!

Thanks in advance for your help!

All Replies


Hello there,

I too have been lactose intolerant for many years and have struggled with finding protein sources that are not dairy-based. One source of protein that has worked well for me is tempeh. It's made from fermented soybeans and has a chewy texture that's similar to meat. It's a very versatile ingredient that can be roasted, grilled, or added to stir-fries and sandwiches.

Another option I like is seitan, which is also known as wheat meat. It's made from wheat gluten and has a meaty texture that's perfect for sandwiches or as a substitute for beef or chicken in meals like stews or fajitas.

Finally, I would suggest adding more broccoli, spinach, and other leafy green vegetables to your diet. They may not have as much protein as meat, but they're loaded with other nutritious vitamins and minerals that can boost your energy levels.

All in all, there are a variety of great options available to you including tempeh, seitan, and leafy greens to help you meet your protein goals without having to rely on dairy-based products.

I hope this helps you make an informed decision!



I can totally relate to your situation as I am also lactose intolerant and have had to rely on plant-based sources for protein. One of my favorite sources of protein is hemp seeds. They're an incredibly nutrient-dense seed and are a great source of both protein and healthy fats. I like to sprinkle them on top of smoothie bowls or mix them into recipes like energy balls or granola bars.

Another option that I've found helpful is lentils. Lentils are a type of legume that are high in fiber, iron, and protein, making them a super healthy addition to soups, stews, and salads. They're also very affordable and easy to make in large batches.

Lastly, I'd suggest adding more mushrooms to your diet. While they are not as high in protein as some of the other sources mentioned, they are a great source of antioxidants and have been linked to supporting the immune system. Plus, they're delicious and can be used in so many different ways!

I hope these plant-based protein suggestions help, and that you find the best options that suit your taste and dietary needs.


Hey there!

I can completely relate to your situation as I too am lactose intolerant and had to turn to plant-based protein sources. Some of my go-to options include:

1. Quinoa - it is a great source of protein and serves as a perfect base for many meals.
2. Chickpeas - you can use them as a base for salads, soups, or even roast them for a healthy snack.
3. Lentils - another versatile food option that can be used in soups, stews and salads.
4. Nuts and seeds - these are a great option for a quick snack and can easily be added to your meals for added nutritional benefits.
5. Tofu - a popular meat substitute that is high in protein and great in stir-fries or curries.

In my experience, I found that incorporating these foods into my meals has not only helped me meet my daily protein requirements but has also helped me to feel more energetic and healthier overall. Hope this helps!


Hi there,

As someone who is also lactose intolerant, I've had to look outside of dairy products to find good sources of protein. One of my favorites is edamame, which is a type of soybean that's often served as an appetizer in Japanese restaurants. It's great on its own as a snack and can also be added to salads and stir-fries.

Chia seeds are another fantastic source of protein, along with fiber, healthy fats, and antioxidants. They're quite versatile and can be used in smoothies, yogurt, oatmeal, or puddings.

Finally, I would recommend exploring some of the lesser-known grains like teff, amaranth, and farro, which are high in protein and fiber. They make excellent bases for grain bowls or can be used as a side dish to complement other proteins like tofu, tempeh, or beans.

I hope this helps and that you find some great new plant-based protein sources to incorporate into your diet!


Hey there!

I am lactose intolerant and have been on a plant-based diet for over a year now. One of the protein sources that have worked well for me is tempeh. It's made from fermented soybeans and has a savory, earthy flavor that works well in stir-fries, sandwiches, and salads.

Another excellent source of plant-based protein is quinoa. It's a power-packed ancient grain that's easy to cook and incredibly versatile, too. You can use it as a base for salads or add it to soup or casseroles to make them more filling.

Hummus is another favorite of mine, which is a Middle Eastern dip made from chickpeas. It's a fantastic source of protein and healthy fats and is perfect for pairing with veggies or spreading on sandwiches.

Lastly, nuts and seeds are an ideal choice for snacking and are high in protein, fiber, and healthy fats. Almonds, cashews, and pumpkin seeds are my go-to options and work well in various recipes or on their own as snacks.

I hope these suggestions work well for you as they did for me. Remember that there are plenty of protein-rich plant-based foods out there, and with some trial and error, you can find the ones that work best for you.

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