If you eat meat but avoid dairy, you might be wondering what to call your diet. People who eat meat but avoid dairy products are often called “lactose-free omnivores” or “dairy-free meat-eaters.”
These terms describe a diet that includes animal protein but excludes milk, cheese, and other dairy items.
This eating pattern is becoming more common. Some people choose it due to lactose intolerance or milk allergies. Others may skip dairy for ethical or environmental reasons while still enjoying meat.
Whatever your reasons, there are many ways to get nutrients typically found in dairy without giving up meat.
Cutting out dairy doesn’t mean you have to miss out on calcium or protein.
Plenty of non-dairy foods can fill those gaps in your diet.
We’ll explore some tasty alternatives and tips for maintaining a balanced diet while avoiding dairy but eating meat.
Key Takeaways
- Eating meat while avoiding dairy is a valid dietary choice with several names
- Many nutrient-rich alternatives can replace dairy in a balanced diet
- This eating pattern may have health benefits for some people
Understanding Dietary Choices
People choose different diets for many reasons. Some avoid dairy but still eat meat. This way of eating has its own name and health effects.
Dairy-Free Versus Meat-Inclusive Diets
We call people who eat meat but avoid dairy “dairy-free omnivores.” They still enjoy beef, chicken, and fish, but skip milk, cheese, and yogurt. This diet can be good for those with lactose intolerance or milk allergies.
Dairy-free omnivores get protein from meat. But they need to be careful about calcium and vitamin D. These nutrients are often found in dairy products. We can get them from other foods too:
- Leafy greens for calcium
- Fatty fish or egg yolks for vitamin D
- Fortified non-dairy milks
Health and Nutrition Considerations
Eating meat while skipping dairy can affect our health in different ways. We get lots of protein from meat, which helps build muscles. But we should watch out for too much saturated fat.
Without dairy, we might miss some nutrients. A registered dietitian can help us plan our meals better.
They can suggest ways to get enough calcium and vitamin D from other foods.
This diet can lower the risk of some health issues linked to dairy. But it’s important to eat a variety of foods. We should include fruits, veggies, and whole grains along with our meat choices.
Identifying Your Diet
Figuring out what to call our eating habits can be tricky. Let’s look at some common terms and how they might fit our choices.
What Am I Called?
If we avoid dairy but eat meat, we don’t fit neatly into one category. We’re not vegetarian or vegan, since we still eat meat. We might say we follow a “dairy-free” diet. This describes what we don’t eat without putting a strict label on everything else.
Some of us avoid dairy due to lactose intolerance. Others may have ethical reasons or personal preferences.
Whatever our reasons, it’s okay to simply say “I don’t eat dairy” when asked about our diet.
Dietary Labels and Terms
Here are some terms that might partly describe our eating habits:
- Flexitarian: We mostly eat plant-based foods but include some meat.
- Semi-vegetarian: Similar to flexitarian, we eat some meat but less than a typical omnivore.
- Pescatarian: We eat fish but no other meats.
It’s important to remember that these labels are just guidelines. Our diet is unique to us. We can mix and match terms or create our own description. The key is to eat in a way that makes us feel good and aligns with our values.
Health Impacts of Dairy and Alternatives
Dairy products and their alternatives can affect our bodies in different ways. Let’s look at how they impact digestion, bone health, and allergies.
Digestion and Intolerances
Many of us struggle with lactose intolerance, which happens when our bodies can’t break down the sugar in milk. This can cause bloating, gas, and tummy aches. Lactose is found in cow’s milk and other dairy foods.
If we’re lactose intolerant, we might not have enough lactase. That’s the enzyme that breaks down lactose. Without it, dairy can upset our stomach.
Dairy alternatives like soy, almond, or oat milk are easier on our gut. They don’t have lactose, so they’re gentler on our digestion. These options can help us avoid digestive discomfort.
Calcium and Bone Health
We often think of milk when we talk about strong bones. It’s true that dairy is rich in calcium. But we can get calcium from other foods too.
Plant-based milks are often fortified with calcium. This means they can be just as good for our bones. Leafy greens, nuts, and some fish are also great sources.
It’s not just about calcium, though. We need vitamin D to absorb it properly. Some dairy and non-dairy milks add vitamin D to help with this.
Dairy Allergy and Inflammation
A dairy allergy is different from lactose intolerance. It’s when our immune system reacts to proteins in milk. This can cause more serious symptoms like hives or trouble breathing.
Some people think dairy causes inflammation in their bodies. While this isn’t true for everyone, cutting out dairy might help some of us feel better.
If we have a milk allergy, we need to be extra careful. We should read food labels and ask about ingredients when eating out. There are many tasty alternatives that won’t trigger an allergic reaction.
Dairy-Free Dietary Sources
Eating a diet without dairy doesn’t mean missing out on key nutrients. We can get all we need from plant-based and non-dairy sources. Let’s look at some great options.
Plant-Based Proteins
We love legumes, tofu, and other plant foods as protein sources.
Beans, lentils, and peas are packed with protein and fiber.
Tofu and tempeh, made from soybeans, are versatile protein options. We can use them in stir-fries, sandwiches, and salads.
Nuts and seeds are also great. They give us protein, healthy fats, and minerals. Try adding almonds, pumpkin seeds, or chia seeds to your meals.
Don’t forget about nutritional yeast! It’s a tasty, protein-rich seasoning with a cheesy flavor. Sprinkle it on popcorn or pasta for a savory boost.
Calcium-Rich Alternatives
We don’t need dairy for calcium. Many plant foods are rich in this mineral. Leafy greens like kale, collard greens, and bok choy are excellent sources.
Fortified plant milks are a great swap for dairy milk. Look for options made from soy, almonds, or oats with added calcium.
Other good sources include:
- Tofu (when made with calcium sulfate)
- Sesame seeds and tahini
- Dried figs
- Fortified orange juice
We can also try [calcium-set tofu](https://thetolerantvegan.com/vegan-smoothie- recipes-breakfast-lunch-dinner/) in stir-fries or smoothies for an extra boost.
Diverse Sources of Vitamin D and Healthy Fats
Vitamin D can be tricky without dairy, but we have options. Sunlight is a key source, so we should try to get outside daily.
Some plant-based milks are fortified with vitamin D. We can also find it in:
- Mushrooms exposed to UV light
- Fortified cereals
- Fortified orange juice
For healthy fats, we love avocados, nuts, and seeds. Flaxseeds and chia seeds are especially good, giving us omega-3 fatty acids.
Plant oils like olive, avocado, and coconut oil are great for cooking and dressings. They add flavor and healthy fats to our meals.
Dairy Substitutes in Daily Meals
Leaving out dairy doesn’t mean missing out on tasty foods. We can easily swap in dairy-free options for milk, cheese, yogurt, and ice cream. These substitutes let us enjoy our favorite meals and treats without dairy.
Milk and Cheese Alternatives
Plant-based milks are great dairy-free options. We can choose from soy, almond, oat, or coconut milk. These work well in coffee, cereal, and cooking.
For cheese lovers, there are many tasty alternatives. Nut-based cheeses like cashew or almond cheese melt well on pizza. Nutritional yeast gives a cheesy flavor to sauces and soups.
Some brands make cheese from coconut oil or pea protein. These often come in slices or shreds. They’re perfect for sandwiches or tacos.
Navigating Dairy-Free Yogurt and Ice Cream
Yogurt fans can enjoy coconut, soy, or almond-based options. These often have live cultures like dairy yogurt. We can pick from plain or fruity flavors.
For a protein boost, we might try yogurt made from pea protein. It’s creamy and fills us up.
Ice cream lovers have lots of choices too. Coconut milk ice cream is rich and creamy. There’s also ice cream made from oat milk or cashews. Many brands offer classic flavors like chocolate and vanilla.
Cooking and Baking Without Dairy
We can easily adapt recipes to be dairy-free. Instead of butter, we can use coconut oil or vegan margarine. Applesauce or mashed banana can replace butter in some baked goods.
For creamy sauces, we can blend soaked cashews with water. This makes a great base for alfredo or mac and cheese.
In baking, we can swap cow’s milk for plant milk. Coconut cream works well in place of heavy cream. For buttermilk, we can add a bit of lemon juice to plant milk.
Reading ingredient lists helps us spot hidden dairy. We should look out for words like casein, whey, and lactose.
Managing Symptoms and Health Conditions
People who avoid dairy but eat meat often do so to manage health issues. This approach can help with lactose intolerance, digestive problems, and weight control.
Dealing with Lactose Intolerance
Lactose intolerance is a common reason for avoiding dairy products. We can’t digest lactose, the sugar in milk, which leads to tummy troubles.
Cutting out dairy helps a lot. But we don’t have to give up all dairy. Some options:
- Try lactose-free milk
- Eat hard cheeses (they have less lactose)
- Use lactase enzyme drops or pills
We can still get calcium from other foods like leafy greens and fortified plant milks.
Meat is fine to eat since it doesn’t contain lactose.
Preventing Bloating, Gas, and Diarrhea
Dairy can cause bloating, gas, and diarrhea in some people. By cutting it out, we often feel better fast. An elimination diet can help figure out if dairy is the culprit.
Tips to ease symptoms:
- Keep a food diary
- Slowly remove dairy foods
- Watch for hidden dairy in ingredients
We might need to avoid milk proteins too, not just lactose. This helps with a cow’s milk allergy.
Meat is usually safe and doesn’t cause these issues.
Supporting Weight Loss Goals
Avoiding dairy can support weight loss for some people. Dairy products can be high in calories and fat. By cutting them out, we might reduce our overall calorie intake.
But it’s not just about avoiding dairy. We should:
- Choose lean meats
- Eat plenty of veggies
- Watch portion sizes
Eating meat can help us feel full and provide protein. This supports muscle health during weight loss.
We can still lose weight while enjoying meat as part of a balanced diet.
Frequently Asked Questions
People often wonder about diets that include meat but exclude dairy. There are several terms and categories for these eating patterns. Let’s explore some common questions about meat-eating, dairy-free diets.
What do you call a diet that excludes dairy but includes meat consumption?
A diet that includes meat but excludes dairy is often called lactose-free omnivorous. This eating pattern allows for all types of meat while avoiding milk products.
We might also refer to it as a dairy-free omnivorous diet.
What is the term for vegetarians who incorporate eggs but not dairy into their diet?
Vegetarians who eat eggs but not dairy are called ovo-vegetarians. They avoid all animal products except for eggs.
This diet is less common than lacto-ovo vegetarianism, which includes both eggs and dairy.
Which types of vegetarians avoid dairy products while still eating meat?
No type of vegetarian eats meat. By definition, vegetarians don’t consume any animal flesh.
Those who eat meat but avoid dairy are not considered vegetarians. They fall into a separate category of dairy-free meat-eaters.
Can you eat meat and still be considered a type of vegetarian if you don’t consume dairy?
No, eating meat disqualifies someone from being a vegetarian. Vegetarianism excludes all animal flesh.
We can’t call someone who eats meat a vegetarian, even if they avoid dairy products.
How many variations of vegetarian diets are there, and what defines each one?
There are several types of vegetarian diets:
- Lacto-ovo vegetarians: Eat dairy and eggs
- Lacto-vegetarians: Eat dairy, no eggs
- Ovo-vegetarians: Eat eggs, no dairy
- Vegans: No animal products at all
Each type is defined by which animal products, if any, they include in their diet.
What dietary category includes meat eaters who avoid dairy and why?
Meat eaters who avoid dairy fall into the category of lactose-free omnivores. They might choose this diet due to lactose intolerance, milk allergies, or personal preferences.
This eating pattern allows for all types of meat while excluding milk products.