Cow’s milk is touted as an excellent source of protein, calcium, vitamin D, and other essential nutrients, but that may not be the whole truth and cow’s milk isn’t for everybody. In fact, studies show that switching from a standard American diet to a plant-based meal plan, such as the Hallelujah Diet, helps reduce body mass index (BMI), cholesterol, blood glucose, and your risk of heart disease and cancer. If you’d like to reap the health and wellness benefits of a plant-based diet but obtain essential nutrients found in cow’s milk, consider the following nutritious dairy-free milk alternatives!
1. Unsweetened Protein-Fortified Almond Milk
Traditional almond milk is an excellent source of calcium and vitamin D, but often provides just 1 gram of protein per serving. When you’re following a plant-based diet, protein is important! So consider protein-fortified almond milk vs. regular almond milk. Unsweetened protein-fortified almond milk has the following nutritional information in each 1-cup serving:
- Calories: 80
- Protein: 10 grams
- Carbohydrates: 3 grams
- Fat: 3 grams
- Fiber: 2 grams
Choosing a flavored protein-enriched almond milk may add additional calories, so always check the nutrition label to be sure. You can make your own almond milk using a homemade almond milk recipe. Simply blend together almonds, unsweetened coconut, salt, organic rolled oats, water, and an optional flavoring of your choice (vanilla, honey, etc.). Mix in plant protein powder to it if you’d like. Chill the mixture and enjoy your homemade almond milk!
2. Unsweetened Hemp Milk
Hemp milk provides slightly more protein than many traditional nut milks, but less protein than cow’s milk. The nutrition breakdown in 1 cup of hemp milk is:
- Calories: 60
- Protein: 3 grams
- Carbohydrates: 0 grams
- Fat: 5 grams
- Fiber: 0 grams
Unlike cow’s milk, hemp milk is carb-free! To boost the content of hemp milk, sprinkle some plant-based protein powder in it!
3. Protein-Fortified Nut Milk
Protein-fortified nut milk is made from various nuts and fortified with plant protein (such as pea protein powder) to increase its nutritional value. The nutrition facts for a 1-cup serving of protein-fortified nut milk is:
- Calories: 130
- Protein: 10 grams
- Carbohydrates: 3 grams
- Fat: 8 grams
- Fiber: 0 grams
As with hemp milk, protein-enriched nut milks are lower in carbs than cow’s milk and are lactose-free!
4. Dairy-Free Almond Yogurt
Yogurt made from cow’s milk is an excellent source of protein and calcium, but you can obtain these nutrients from almond milk yogurt instead! The following is the nutrition profile for each container of plain almond yogurt:
- Calories: 180
- Protein: 6 grams
- Carbohydrates: 10 grams
- Fat: 13 grams
- Fiber: 3 grams
5. Unsweetened Pea Milk
Pea milk is an excellent alternative to cow’s milk when you want to prioritize your health. A 1-cup portion of unsweetened pea milk includes the following nutrition information:
- Calories: 70
- Protein: 8 grams
- Carbohydrates: 0 grams
- Fat: 5 grams
- Fiber: 0 grams
Pea protein milks are available in kids’ flavors (original, vanilla, chocolate, etc.), as well with 1/2 of the sugar and 50% more calcium than cow’s milk!
6. Plant Protein Powders
Choosing protein powder made of pea, rice, or another plant protein is an excellent way to add extra protein and fiber to your meal plan. The nutritional breakdown of one scoop of Hallelujah Diet essential protein powder is as follows:
- Calories: 150
- Protein: 25 grams
- Carbohydrates: 6 grams
- Fat: 3 grams
- Fiber: 5 grams
Simply mix protein powder with ice and water or plant milk. Blend it with fruit or nut butter to give your protein smoothie extra flavor, fiber, and vitamins!
Which Dairy Free Milk Alternatives Should I Choose?
The best dairy free milk alternative depends on your preference or what tastes the best to you. Be sure to check the nutrition label of your favorite dairy-free milks and yogurts to ensure each is a good source of protein, calcium, and vitamin D. If not, add plant protein powder to your dairy-free drink or take vitamin and mineral supplements to make sure you meet your body’s daily nutritional needs.
If following a well-balanced, plant-based diet for better health is your goal, try the Hallelujah Diet meal plan plus Hallelujah Diet supplements today! Doing so helps prevent nutrient deficiencies that can be associated with the vegan diet and protects you from disease so you can live a longer, healthier life!
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