How to eat 140 grams of protein without eating dairy. #protein #macros #countingmacros
Macro Counting, Thyroid

How I Eat 140 Grams of Protein Daily Without Dairy

Hitting your protein goal WITHOUT dairy or protein shakes can definitely be problematic! When I was diagnosed with Hashimotos in 2019, I had to cut dairy and gluten out of my diet. This was a huge change from how I was eating. I had to replace my greek yogurt and taco toppings (goodbye, beloved sour cream & cotija cheese!). It was tricky in the beginning, but over time I was able to figure out how to reach my protein goal rather easily. 

My Current Macros:

2,340 Calories

140 Protein

238 Carbs

92 Fats

I am:

8 months postpartum 

nursing my sweet little baby girl

5’1 & 132 pounds

(and still working on losing body fat)

Please check out three sample days of how I eat! A few notes:

  • My macros are pretty high right now; I am breastfeeding and maintaining my supply is my number one goal — even over fat loss. I am still working on losing some weight that I gained during pregnancy, but my goal is to nurse my little Clementine for at least one year, so I am very conscious of my hunger + biofeedback. 
  • I try to eat four large meals a day, and for several reasons: the days are pretty chaotic with a baby & two older kiddos. A hangry mama is not fun to be around, and I don’t have time to eat 3 meals and many snacks a day. So, 4 larger meals work for me during this phase of my life. 
  • A pretty big chunk of my protein comes from non-meat sources. By focusing on whole foods (veggies, and healthy fat sources), you can really supplement your protein. 
    • Day 1: 42 grams protein come from non-meat sources
    • Day 2: 50 grams protein come from non-meat sources
    • Day 3: 32 grams protein come from non-meat sources (more if you include eggs at breakfast)

Day 1:

Breakfast: 31P, 41C, 14F, 5 grams fiber.

Homemade breakfast hash. Onion, mushrooms, asparagus, diced potato, 1 apple, 2 slices bacon, 6 links of Apple & Maple Chicken Mini Links

 Note: 7 grams of protein come from non-meat sources.

Lunch: 39P, 56C, 22F. 10 grams fiber

Hot Honey Chicken Bowl (Recipe from SFM: Easy Macro Meals Cookbook): 125g hot honey chicken, roasted broccoli and cauliflower, asparagus, jasmine rice, 1 avocado mash cup. The vegetables were leftovers from dinner and will be eaten in various meals later this week . I grilled the hot honey chicken the day prior as part of my meal prep. 

Note: 11 grams of protein come from non-meat sources. 

Afternoon Snack:  29P, 64C, 18C. 5 grams fiber 

Roasted Chicken breast with BBQ sauce, cinnamon raisin roasted sweet potatoes, cashews + raisins. The roasted chicken came precooked from my local Mariano’s grocery store. 

Note: 7 grams of protein come from non-meat sources. 

Dinner: 32P, 50C, 22F

Sweet potato-stuffed SFM Sloppy Joes, with a side of roasted broccoli (additional coconut oil added). Sloppy Joe topped with an Avocado Mash Cup. 

Note: 8 grams of protein come from non-meat sources. 

Snack: 9P, 29C, 17F. 6 grams of fiber

Banana + 2 TBS Almond Butter. I ate this before bed and used this snack to fill in the rest of my macros for the day.

Day 2:

Breakfast: 30P, 47C, 28F. 12 grams fiber

Blueberry-apple oatmeal with chia seeds, coconut flakes & coconut milk

2 egg omelette + 3 mini sausage links

Note: 9 grams of protein coming from non-meat sources (I’m including eggs in here too). 

Lunch: 38P, 73C, 23F

Chicken Tacos: roasted chicken (purchased roasted from grocery store), IP Pinto Beans, Avocado Mash cup, pickled onions, Cassava flour tortilla & a side of roasted veggies.

Note: 16 grams of protein come from non-meat sources. 

Dinner: 46P, 44C, 21F, 6 grams of fiber

Coconut Curry Shrimp & jasmine rice, plus a side of asparagus 

Note: 10 grams of protein comes from non-meat sources.

Snacks: 25P, 72C, 17F, 6 grams fiber 

Chocolate Sea Salt RX bar (12g protein)

Turkey Chomp Stick (10 g protein)

Bobo’s Raspberry Toaster (3g protein)

Day 3:

Breakfast: 31P, 70C, 19F. 2 grams fiber

Homemade gluten-free waffles with syrup. Scrambled eggs + extra egg whites (not pictured — these were hard boiled and I was eating them while I was making waffles for the family).

Lunch: 33P, 46C, 19F, 7g fiber

SFM Coconut Chicken Curry and jasmine rice topped with salted cashews

2 cups Prince Edward Veggie Medley

Note: 7 grams of protein are from the cashews + rice

Dinner: 33P, 37C, 15F, 12g fiber 

Roasted pork tenderloin with avocado-coconut cream sauce

Sweet summer corn and cucumber salad

Roasted asparagus & potatoes

Note: 9g protein comes from non-meat sources

Afternoon Snack: 29P, 50C, 19F, 9g fiber

Aloha Chicken Sausage tacos (on cassava flour tortillas)

Side of Brussel sprouts

Note: 5 grams of protein come from non-meat sources

Additional snack: 11P, 32C, 19F, 4g fiber

2 slices of GF cinnamon raisin bread

2 TBS mixed nut butter

How to eat 140 grams of protein without eating dairy. #protein #macros #countingmacros

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  • Reply David Dack August 10, 2021 at 3:21 am

    Nice strategy. My goal is to hit around 250 grams of protein per day. Thank you for sharing this

  • Reply Rachel March 30, 2022 at 10:16 am

    Thank you for sharing this – I recently started counting macros and am struggling to get enough protein in each day! I don’t want to lose muscle mass but 140g of protein seemed impossible to me. Seeing your daily meals and how you fit it in really helps. Thank you!!

    • Reply Krista Pool March 30, 2022 at 6:33 pm

      Yay Rachel! So happy this has helped you. Best of luck on your macro journey!

  • Reply jaedyn July 22, 2023 at 4:46 pm

    what application are you using to track the grams of protein, carbs, and calories?

    • Reply Krista Pool July 22, 2023 at 8:10 pm

      We use MyFitnessPal. We’ve also heard great things about the Macros First App.

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