Low carbs and no dairy options? Topic
AtAltitute
09/28/21
I’ve just started trying to lose the 20 lbs that I gained over the last year. It’s all belly fat, and it’s not fun.
I’m going low carb and i’m having trouble finding high protein and high calcium options that don’t involve dairy which I have given up because I can’t digest it comfortably.
So what are some good alternatives?
AtAltitute
09/28/21
So far what I’ve kind of decided on is to have a small carb heavy breakfast, something like a danish or a very small bowl of oatmeal.
Ideally, maybe add one poached egg.
I’m so used to having carbs in the morning that I figured rather than trying to give it up the right thing to do is just try to keep it small so I don’t use up my carb budget.
U1190939288
09/29/21
I usually only have coffee with half-and-half and MCT oil, but at one point I needed to eat some thing early in the day to take some pills with. You can get a low carb crêpe called Crepini. Has the mouth feel of a carby pancake without the carbs.
Dietician
09/29/21
replied to AtAltitute
Greetings AtAltitute-
I'd encourage you to experiment with some non-dairy smoothies. These can easily be adjusted to be high protein. By watching the portion of fruits used in the recipe, your end product will not be too high in carbs. We have a variety of smoothie recipes in the Premium recipe collection: https://www.mynetdiary.com/mynetdiary-s-premium-new-feature-over-200-delicious-recipes.html
Here are some of my favorite calcium-rich non-dairy options:
1. Almonds (have as a snack or add to a smoothie)
2. Soy milk. I really like Eden Soy brand.
3. Sheep's milk (used in cooking for example)
4. Plant-based yogurts. These are all fortified with calcium. Simply look at the nutrition facts to find those highest in calcium and protein. Here's an article I wrote on the topic: https://www.mynetdiary.com/dairy-free-yogurts.html
5. While greens are not rich in protein, they are a good source of calcium and other nutrients. Kale is a great side dish for supper alongside some lean protein or torn up in a salad.
In the future, if you have a nutrition question, please post under the "Ask a Registered Dietitian and Diabetes Educator tab." This way we know you are desiring expert advice.
In good health~ Joanna (MyNetDiary Dietitian)
Flugginator
09/29/21
So funny - I’m struggling with the same issue, and same non-dairy, low carb challenge. I found a good calcium supplement (bluebonnet) that helps me get my daily allowance. Also - canned sardines or canned trout are great snacks that check those boxes. Good luck!
Dietician
09/29/21
Hi AtAltitute and Flugginator,
Many people with lactose intolerance can tolerate these high-protein dairy foods:
Greek yogurt (processing removes most of the lactose)
Hard or aged cheese such as swiss or cheddar (contains less than one gram of lactose per one-ounce serving)
Ricotta cheese (contains less than one gram of lactose per 1/2 cup)
Cottage cheese (contains about three grams of lactose per 1/2 cup serving), though also a little less calcium than other milk products
Other plant-based foods for calcium and protein:
Plant milk (fortified with calcium and vitamin D)
Calcium-fortified orange juice
Sardines with bones
Salmon with bones
Calcium-set tofu
Low oxalate green veggies such as bok choy, broccoli, Chinese cabbage, collards, and kale
Dark leafy greens such as spinach
Sesame seeds
Almonds
Legumes
Here's the full expert article on getting protein and calcium while dealing with lactose intolerance. Just published a few months ago in case you are interested.
https://www.mynetdiary.com/lactose-intolerance-meal-plan.html
Hope this gives you meal planning ideas!
Brenda (MyNetDiary Dietitian)
Beef1
10/03/21
Hello OP,
I've discovered a great protein supplement is the Fairlife Nutrition Plan: 30g protein per serving at 150 Cal, so a very efficient 5Cal/g of protein ratio, and 60% RDV of calcium. I'm Asian, so I was worried about IBS due to lactose intolerance. There is added lactase enzyme to aid digestion for lactose intolerant people. I bought a 4-pack at Walmart to try, and had no problems with digestion.
The only problem is that it is hard to find in stores. When I went back to Walmart they were all out, so I had to purchase a 12-pack online.
I also replace 1/2 the eggs I cook with 3 tbsp egg whites/each, and it doesn't affect the taste.
2 whole eggs is 150Cal/12g protein,
1egg+3tbsp whites is 95Cal/11g protein.
Good Luck, Beeeef1
U1190465488
10/04/21
Hello! I use Fairlife milk for my coffee. Did you find Fairlife bars?
Low carbs and no dairy options?
