Cutting out dairy, whether you are lactose intolerant, allergic or simply prefer to avoid it, does not get in the way of fat loss. It does mean paying attention to calcium and a couple of other nutrients. I am John, and this guide shows how to do that with ordinary UK foods. It is general information and not medical advice.
Quick answer
Aim for around 1.6 to 2.2g of protein per kg of bodyweight a day, from meat, fish, eggs, tofu and pulses. Replace dairy's calcium with fortified plant drinks, calcium-set tofu, tinned fish with bones and green vegetables, and aim for the NHS figure of 700mg a day for adults.
First, which kind of dairy-free?
Lactose intolerance and a cow's milk allergy are different things. Lactose intolerance is about digesting milk sugar, and many people tolerate small amounts or lactose-free milk, which still contains calcium. A milk allergy is an immune reaction and needs proper medical advice. If you suspect either, speak to your GP before cutting foods out, particularly for children.
How much protein do you need?
For people lifting weights, a 2018 meta-analysis by Morton and colleagues found that extra protein helped muscle and strength gains up to around 1.6g per kg of bodyweight a day, with the upper end of the estimate around 2.2g. For a 68kg person that is roughly 110g to 150g a day. My calorie and protein calculator will work out your own range.
Fat loss comes from eating a little less than you use over time. The NHS describes 0.5kg to 1kg a week as a steady pace. For the basics, read my guide on why diet matters for fat loss.
Dairy-free protein sources, with approximate portions
These are approximate, and brands vary, so check labels.
- Chicken breast, 120g cooked: about 35g
- Eggs, 2 medium: about 12g
- Salmon fillet, 120g: about 24g
- Tinned tuna in spring water, one small tin (about 110g drained): about 25g
- Firm tofu, 150g: about 15 to 20g
- Tinned lentils, drained, half a tin (about 200g): about 16 to 18g
- Tinned chickpeas, drained, half a tin (about 200g): about 14 to 16g
- Soya drink, 250ml: about 8g
- Soya or pea-based yoghurts: vary a lot, so check the label. Coconut-based yoghurts are usually low in protein.
- Dairy-free protein powder (pea or soya), one scoop (30g): about 20 to 24g
Where to get calcium without dairy
The NHS says adults need about 700mg of calcium a day, and dairy is a major source in the UK diet. Without it, you can still get there with a bit of thought.
- Fortified plant drinks and yoghurts. Check the label for added calcium, as a typical fortified drink gives roughly 120mg per 100ml, so a 250ml glass gives around 300mg.
- Calcium-set tofu. The label will say calcium sulphate or calcium chloride is used. Amounts vary by brand.
- Tinned sardines and pilchards, eaten with their soft bones.
- Green vegetables such as curly kale, broccoli and okra. Spinach is not a good calcium source, because your body absorbs little of it.
- Fortified bread. In the UK, most flour except wholemeal is fortified with calcium by law.
- Almonds, sesame seeds and tahini in moderate amounts.
Other nutrients to keep an eye on
- Iodine: dairy is a main iodine source in the UK, and many plant drinks are not fortified with it. Eat fish and eggs, check labels, and ask a registered dietitian if you are unsure.
- Vitamin D: the NHS advises everyone to consider a daily 10 microgram supplement in autumn and winter.
- Vitamin B12 and riboflavin: dairy contributes both. Meat, fish and eggs help, and fortified plant drinks often add B12.
A day of dairy-free eating, with rough protein
Breakfast
Two eggs on wholemeal toast with tomatoes, and a glass of fortified soya drink. About 20g of protein.
Lunch
A tuna, chickpea and salad bowl with olive oil and lemon. About 35g.
Snack
A dairy-free protein shake made with soya drink. About 28g.
Dinner
Chicken, rice and stir-fried vegetables, with calcium-set tofu cubes. About 45g.
That is around 125g, and you can scale portions to hit your own target.
Easy dairy-free meal ideas
- Chicken fajita bowl with rice, peppers and guacamole.
- Red lentil dhal made with coconut milk and served with rice.
- Baked salmon with new potatoes and tenderstem broccoli.
- Tofu and vegetable curry with brown rice.
- Oats made with fortified soya drink, topped with berries and peanut butter.
Watch the labels
Dairy hides in unexpected places, such as breads, sauces, ready meals and some crisps. In the UK, milk must be highlighted on the ingredients list. Check labels, particularly if you have an allergy.
Where my plans fit
My programmes are built on push, pull and legs, set for your level. You can choose your programme and start today. This guide is general information, not medical advice. Speak to your GP or a registered dietitian if you have a health condition or an allergy. The British Dietetic Association can help you find one.
Frequently asked questions
How do I get enough calcium without dairy?
Use fortified plant drinks, calcium-set tofu, tinned fish with soft bones, kale, broccoli and fortified bread. The NHS says adults need about 700mg a day, so check labels and speak to your GP or a registered dietitian if you are unsure.
Is going dairy-free good for fat loss?
Not by itself. Fat loss comes from a modest calorie deficit, and dairy-free is only a choice about which foods you eat. Some dairy-free products are as high in calories as the dairy ones they replace.
What is the best dairy-free protein?
Chicken, fish, eggs, tofu and pulses are all strong choices, and a pea or soya protein powder helps if you need a top-up. Variety across the week works better than one single food.
This guide is general fitness information, not medical advice. Speak to your GP before starting a new programme.