Protein is found in every cell of the human body, and is required in the diet for tissue repair and growth. Those who can not or choose not to include dairy products in their diets still have many choices of high-protein foods to include. The amount of protein required by the body varies according to age, sex and health, but two to three servings of foods rich in protein per day is adequate for most adults, MedlinePlus says. Protein requirements are increased during pregnancy, childhood and adolescence.
Meats, Fish and Poultry
Meat, fish and poultry are good sources of protein. The protein in these foods is a complete protein, or one that provides all nine essential amino acids, or building-blocks of protein, that the body can not produce. Complete proteins are also called high-quality proteins, according to the Centers for Disease Control and Prevention.
Tofu and Other Soy Products
Tofu and other products made from soybeans are good sources of non-dairy protein. Soybeans are considered a high-quality protein, according to the Vegetarian Resource Group. One cup of cooked soybeans has 29 g of protein, and 4 oz. of firm tofu contains 11 g.
Legumes
Legumes, or dried beans, lentils and peas, are high in protein. The protein in legumes and other plant-based sources is considered an incomplete protein, or one that does not contain the nine essential amino acids. When complimentary proteins, or foods that provide the missing amino acids, are eaten, a complete protein is created. It is not necessary to purposely combine these complementary proteins within one meal, the American Heart Association explains. Eating a variety of foods daily usually provides all of the necessary amino acids.
Eggs
Eggs are an excellent source of non-dairy protein and contain 8 g each, the same amount as in one cup of milk. Egg yolks are high in saturated fat and cholesterol, and the Centers for Disease Control and Prevention recommends eating egg whites or pasteurized egg white products instead.
Nuts and Seeds
Nuts, nut butters and seeds are sources of protein for those that do not eat dairy products. Peanut butter contains 8 g of protein per two tablespoons and 1/4 cup of sunflower seeds contain 6 g. Nuts are high in calories and fat, with two tablespoons or a small handful, containing approximately 150 calories and 15 g fat. The fat in nuts is healthy monounsaturated fat, which offers health benefits including reduced LDL, or "bad" cholesterol and increased HDL, or "good" cholesterol, according to Brigham and Women's Hospital.
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