For men who are lactose intolerant or just trying to cut back on or avoid dairy products in their diet, there are plenty of alternatives. Here are some dairy-free options worth trying.
Alternatives to cow’s milk
If you’re using to pouring a cup of whole milk on your cereal but are ready to give dairy the boot, note that you’ll be changing your calories, protein and fat intake too. One cup of milk has
149 calories, 8 grams of protein and 8 grams of fat, so here’s what you’re looking at in your swap:
Replace with:
- 1 cup of soy milk
80 calories
7 grams of protein
4 grams of fat
(Available in sweetened or unsweetened)
Or
- 1 cup of almond milk
39 calories
1 gram of protein
2.5 grams of fat
Or
- 1 cup of rice milk
113 calories
Less than 1 gram of protein
2 grams of fat
Or
- 1 cup of coconut milk
74 calories
Less than 1 gram of protein
5 grams of fat
Other dairy-free alternatives to try include hemp milk, cashew milk, oat milk, flax milk and tiger nut milk.
Alternatives to cheese
Some experts say that cheese is actually addictive, so this one might be hard to break, but it’s not impossible! Check out these alternatives to help you replace your favorite flavors and textures with a non-dairy option.
- If you love soft cheeses, considering picking up some dairy-free alternatives at your local health food store. These plant-based versions are often made with soy or coconut milk. They’re professionally crafted to mimic real cheese, but you’re welcome to attempt to make your own at home too. Start by soaking cashews overnight, then puree them with some lemon juice, nut milk and salt (if they were unsalted).
- Craving nacho cheese? Try blending tofu with salt and spices.
- To replace Parmesan or Romano cheese for your pasta dishes, experiment by crumbling hard tofu and baking it with truffle oil and salt.
