How I Achieve 100g+ Protein Daily While Staying
Dairy-Free
Hi everyone!
I’m Sara from Osteostrong Sioux Falls, and today I want to share some insights about the importance of protein for healthy aging and how I personally achieve my goal of consuming 120 grams of protein daily, all while being dairy (and gluten) free.
Protein is crucial for our bones, hormones, muscles, and so much more.
Here’s how I make it work!
With every blog post, we like to equip you with a POWERFUL free resource that goes with the episode, providing you with additional education and empowering you to take action on what you’ve just learned.
Since in this episode we're talking about protein, we put together a Power of Protein Guide to help you navigate this vital nutrient and think of ideas of incorporating more protein throughout your day.
By incorporating and prioritizing protein rich food into your diet on a daily basis, you can fuel it with the nutrients your body needs to thrive, not just survive!
The Protein Challenge
At first, the idea of consuming at least 100g+ of protein per day can seem overwhelming.
If you’re like me and avoid dairy, you might wonder how it’s even possible.
The key? Creativity and a bit of planning!
My Approach to Reaching 100g+ Dairy Free Protein Goals
Today, I'm going to walk you through my strategy for hitting the 120 grams mark between meals and snacks, and how I set myself up for weekly success!
My Daily Protein Breakdown
Here’s what my typical high-protein, dairy-free, and gluten-free day looks like:
Weekly Planning and Flexibility
I keep my weekly meal plan flexible to accommodate life’s unpredictability.
Whether it’s sporting events or farming chores, I keep easy-to-grab options like deli meat, eggs, and gluten-free chicken nuggets on hand.
Here are a few staples that help me reach my 100g+ dairy free protein goals:
- Owyn Protein Shake: My go-to breakfast and snack option.
- Clean Simple Eats Protein Powder: Great for blending smoothies or boosting oatmeal.
- PB2 Powder: Adds 8 grams of protein per 2 tablespoons.
- Deli Meats: Perfect for snacks or topping salads.
- Eggs: A versatile protein source with 6 grams per egg.
- Country Archer Mini Beef Sticks: Easy, portable snacks.
- Sims Thinly Sliced Steak from Aldi: Air-dried beef with 16 grams of protein per ounce.
- Tuna: 42 grams of protein per can.
100g+ Dairy Free Protein Pantry Essentials
To always be prepared, I stock my pantry with items like bone broth (9 grams of protein per cup), plant-based milk (8 grams of protein per cup), and various meats and protein-rich products.
Here’s what I recommend to make it easier to hit 100g+ dairy free protein everyday:
- Plant-Based Protein Powders: Clean, simple tastes and blends well with minimal ingredients.
- Natural Choice Deli Meat by Hormel: Tasty options like cherrywood smoked ham and roast beef offer 10-11 grams of protein per four slices.
- Ripple Pea Plant Protein Milk: Great for cooking, offering 8 grams of protein per cup.
Favorite Recipes for 100g+ Dairy Free Protein
High Protein Oatmeal
⅓ cup soaked and rinsed Bob’s Red Mill Gluten Free Oatmeal:
1 scoop Plant Based Protein Powder
2 TBS PB2
2 TBS Chai Seed
Top with almond milk, fruit, nuts
Protein Pancakes
½ cup egg whites
1 scoop vanilla protein powder
Mix, cook like a pancake. Fill with banana, peanut butter or nut butter drizzle PB2 on top!
In Closing...
Achieving 100g+ dairy free protein daily is not only possible - but can also be enjoyable with a bit of planning and creativity!
Focus on what you love to eat, keep things simple, and build habits step-by-step.
Feel free to reach out via comments, email, or at our sessions to share your favorite dairy-free protein tips and what’s working for you. Happy protein planning!
I hope you find inspiration and practical advice in my approach and I hope these tips and my shared experiences help you in your protein journey. Let's keep the conversation going and help each other achieve our health goals!
On that note, don't forget to grab the Power of Protein Guide to help navigate this vital nutrient and think of ideas of incorporating more protein throughout your day.!
You can download this FREE resource by clicking the yellow button below 👇👇👇
P.S....
For those of you that are local, I put together a Sioux Falls Shopping List! Most of these items can be found online as well if you're not local or prefer to have grocery delivery!
- Owyn Protein Shake: Walmart, Hy-Vee, Target, Sam’s Club (chocolate only 15 pack) (Sara prefers 32 grams)
- Truvani: Natural Grocer
- Hormel Naturals Deli Meat: Hy-Vee, Walmart. Target
- Hormel Natural Choice Bacon: Walmart, Hy-Vee
- Eggs: pasture raised when possible
- Country Archer Mini Beef Sticks: Walmart, Hy-Vee, Sam’s Club, Costco
- Country Archer Beef Jerky: Hy-Vee, Natural Grocers
- Simms Air Dried Beef: Aldi
- Tuna: Sara buys the Kirkland from Costco, Wild Planet is also a great choice!
- Bone Both: Costco brand or Kettle Fire
- Golden Platter Gluten Free Chicken Nuggets: Hy-Vee, Costco,
- Bob’s Red Mill Gluten Free Oatmeal: Walmart, Hyvee
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