How to Hit Your Protein Goals with Food Intolerances

Protein is one of the most important nutrients for the human body. It provides the amino acids needed to build and repair tissues, maintain muscle mass, support hormones, strengthen hair, skin, and nails, and even keep your gut lining healthy.* When intake is too low, problems can show up as fatigue, brittle hair and nails, poor recovery, or increased muscle loss.

For most adults, aiming for around 1.2–1.6 grams of protein per kilogram of bodyweight per day is ideal to support long-term health, energy, and recovery.* But what happens when you can’t rely on the usual protein-rich foods because of your food intolerances? Let’s look at some of the most common challenges and how to work around them.

Dairy Intolerance

Dairy foods like yoghurt, milk, and cheese are well-known sources of high-quality protein, especially casein and whey, which are rich in all essential amino acids. For those with a dairy intolerance (often due to lactose or proteins like casein and whey), these foods may cause digestive symptoms such as bloating, cramps, or diarrhoea and skin breakouts.

Safe alternatives to dairy protein include:

●      Eggs

●      Lean meat, poultry, or fish

●      Plant proteins such as lentils, beans, tofu, and tempeh (if tolerated)

●      Dairy-free protein powders (pea, rice, or hemp protein blends)

Meat Intolerance (Chicken, Turkey, Beef)

While less common than dairy intolerance, some people experience symptoms when eating specific meats. This can limit access to highly bioavailable animal proteins, which are normally complete and rich in leucine (key for muscle repair).*

Safe alternatives to meat protein include:

●      Fish and seafood (e.g. salmon, cod, prawns)

●      Eggs

●      Dairy products (if tolerated)

●      Plant proteins (beans, lentils, chickpeas, edamame, tofu, tempeh, quinoa)

●      Protein powders (whey, casein, or plant-based depending on tolerance)

Soy Intolerance

Soy is one of the most versatile plant proteins, used in foods like tofu, tempeh, soy milk, and many plant-based meat substitutes. It provides a complete amino acid profile, making it especially valuable for vegetarians and vegans. However, for those with a soy intolerance, eating these foods can trigger digestive or immune-related symptoms.

Safe alternatives to soy protein include:

●      Other legumes: lentils, chickpeas, black beans, kidney beans

●      Quinoa, amaranth, and buckwheat

●      Nuts and seeds (pumpkin, chia, hemp, sunflower)

●      Dairy or eggs (if tolerated)

●      Pea, rice, or hemp protein powders as soy-free options

Food intolerances can feel limiting, but they don’t have to get in the way of meeting your protein needs. By focusing on a mix of tolerated foods - whether animal or plant-based - you can still hit your daily protein target of 1.2–1.6g/kg and support your energy, recovery, and overall health. Careful planning, and sometimes leaning on protein powders or blends, makes it much easier to stay on track without missing out.

References

1. NHS Sussex, Protein Fact Sheet – uhsussex.nhs.uk

2. British Nutrition Foundation – Protein – nutrition.org.uk

3. Morton RW et al. (2022). Protein Recommendations for Healthy Adults: A Critical Review. PubMed PMID: 35187864

4. Gorissen SHM et al. (2025). Plant vs. Animal Protein and Amino Acid Profiles. PubMed PMID: 39813010