Protein is an essential macronutrient for building muscle, maintaining an efficient metabolism and keeping you full between meals. But you don’t need dairy or eggs to meet your daily needs. Whether you’re lactose-intolerant, follow a vegan diet, or prefer to avoid these options, there are plenty of protein-rich dairy-free and egg-free choices available.

“It’s entirely possible to meet protein needs without dairy or eggs when including a mix of other protein sources on the plate. This may include legumes, nuts, seeds, soy, lean meats and fish, to ensure you’re getting all the essential amino acids along with a variety of other vitamins and minerals,” says Kayla Farrell, RDN. Let’s explore how much protein you need each day—and the best dairy- and egg-free foods to help you reach your goals.

How Much Protein Should We Be Getting per Day?

The recommended dietary allowance for protein is 0.8 grams per kilogram of body weight per day (0.36 grams per pound). Simply stated, this translates to 54 grams of protein per day for someone weighing 150 pounds.

However, it’s important to note that the RDA is the minimum protein requirement for the general population, and new research suggests certain populations may need more. A few examples are older adults and more active individuals, who need more than this to maintain or build muscle.

For example, one study suggests that older adults may benefit from consuming 1.2 grams of protein/kg/day to help prevent sarcopenia—the loss of muscle mass and strength that occurs with age. Those who are very active may need closer to 1.2 to 1.7 g/kg/day or more.

Here are eight dietitian-approved foods to meet your unique protein needs without eggs and dairy. Find these egg- and dairy-free high-protein foods at your local grocery store or get them delivered to your door with Amazon Fresh.

1. Canned Tuna

3 ounces = 20 g protein

“Canned tuna is such a simple protein to eat because you don’t have to cook it,” says Lainey Younkin, M.S., RDnoting all you have to do is simply open the can, drain and add to a salad or sandwich.

Younkin adds that tuna is also a naturally low-calorie food, packing 20 grams of protein for just 110 calories.

2. Salmon

3 ounces = 19 g protein

Salmon is a nutritional powerhouse and quick-cooking protein source. “It not only provides 19 grams of protein per 3-ounce serving, it’s also rich in heart-healthy omega-3 fatty acids,” says Younkin, highlighting that the American Heart Association recommends eating two servings of fatty fish, like salmon, per week.

You can have dinner on the table in less than 20 minutes with these delicious Ginger-Soy Salmon Bites.

3. Lentils

1 cup = 18 g protein [8]

According to Younkin, lentils are among the richest plant-based protein sources, providing 18 grams of protein per cup. They also have 15 grams of fiber per 1-cup serving, about half the recommended daily requirement of a nutrient most people don’t get enough of.

And Younkin says lentils aren’t just for soup and curry. You can also make veggie burgers, like our plant-based Lentil Burgers, which have 15 grams of protein per serving.

4. Beans

1 cup black beans = 15 g protein

“Black beans are another simple and versatile plant-based protein that packs 15 grams of protein per 1-cup serving. Beans can be enjoyed on their own, mixed with ground beef to add fiber and volume, added to soups and stews, or tossed into a salad or bowl,” says Younkin.

If you’re looking for a quick lunch, these Black Bean Wraps with Greens & Cilantro Vinaigrette are the perfect no-cook meal when you’re in a pinch.

5. Chicken Breast

3 ounces = 19 g protein

Chicken breast is one of the highest-protein foods, and it’s versatile and naturally low in fat, especially when you enjoy it without the skin.

“At 19 grams of protein per 3-ounce portion and about 100 calories, it’s also a great choice for those trying to manage their weight. I typically recommend oven-roasting a few chicken breasts to use throughout the week in salads, soups or enchiladas,” says Vanessa Imus, M.S., RDN.

For a simple and tasty weeknight meal, try our Sheet-Pan Balsamic Chicken & Asparagus.

6. Frozen Shrimp

3.5 ounces = 20 g protein

Frozen shrimp is a perfectly convenient high-protein staple to stock up on. “I keep my freezer stocked with frozen shrimp to add to pastas, stir-frys or to top my homemade Caesar salads,” says Imus, adding they’re high on her recommendation list for busy parents who need to throw together a quick protein-rich meal. One-Pot Garlicky Shrimp & Broccoli is perfect for busy weeknights and a meal the whole family will love.

7. Ground Turkey

3 ounces = 23 g protein

Ground turkey is a tasty dairy- and egg-free protein that’s endlessly versatile. Imus recommends enjoying ground turkey that’s 93% lean or leaner to maximize your protein while limiting extra fat and calories. She also suggests using ground turkey in place of higher-fat ground beef in tacos, burgers, lasagnas or meat sauces like this make-ahead Quick Turkey Meat Sauce.

8. Tofu

½ cup = 22 g protein

Many people shy away from tofu if they aren’t familiar with it, but it is a nourishing plant-based protein that pairs well with various flavors. Imus says it absorbs the flavors of whatever you’re preparing —whether it’s a smoothie that needs a protein boost, a soup or a stir-fry—and is incredibly fast to prepare.

It also provides 3 grams of gut-healthy fiber, which you can’t get from animal proteins on their own, as well as antioxidants, notes Imus. If tofu is new to your meal rotation, try this incredibly crispy Szechuan Tofu & Green Bean Stir-Fry that’s on the table in 30 minutes.

Our Expert Take

Protein is an essential part of a healthy diet and an active lifestyle. Meeting your protein needs on a dairy-free and egg-free diet is possible with these dietitian-approved foods. Eating a variety of protein sources will help you hit your goals and ensure that you get other nutrients like omega-3s, vitamins and minerals. By combining these protein sources, you’ll add variety and excitement to a nutrient-packed diet.