Editing How to Add Protein to Breakfast (section)

=== Dairy-Free Breakfast Ideas ===
For those avoiding dairy (due to allergy or preference), the good news is you have plenty of alternatives and other protein options. Dairy-free doesn’t mean protein-free! You can rely on eggs, meats, plant proteins, and non-dairy substitutes:

* '''Egg-Centric Meals:''' Eggs contain no dairy and are an excellent protein source. Many of the egg dishes mentioned (scrambles, omelets, egg muffins, etc.) can be enjoyed by dairy-free folks if you simply omit any cheese. For a dairy-free omelet, load up on veggies and perhaps top with sliced avocado or dairy-free pesto for flavor instead of cheese.
* '''Meat and Plant Protein Combos:''' Since you’re not using milk or yogurt, incorporate other proteins like lean meats or plant proteins. For example, a tofu scramble (as described in the vegan section) works here too. Or have a couple of '''hard-boiled eggs''' with turkey sausage and a side of fruit. A breakfast hash made with '''chickpeas or black beans''' and sweet potatoes is another hearty, dairy-free choice (providing protein from the legumes).
* '''Non-Dairy Yogurts and Milks:''' Swap dairy yogurt for '''plant-based yogurt''' made from soy, almond, or coconut. Many almond or coconut yogurts are lower in protein, but soy yogurt can have a similar protein content to cow’s milk yogurt (check labels; some are ~6g protein per serving). For milk in cereal or coffee, choose higher-protein non-dairy milks. '''Pea milk''' (e.g., Ripple brand) offers about 8 g protein per cup, even more than almond or oat milk (16 High Protein Vegan Breakfast Ideas to Keep You Full) (16 High Protein Vegan Breakfast Ideas to Keep You Full). '''Soy milk''' is another high-protein choice (~7 g per cup). Using these in your smoothies or oatmeal will give you a protein edge. ''(Note: Some nut milks like almond only have ~1–2 g protein, so if you rely on those, be sure to get protein from other foods in the meal.)'' (12 High-Protein Breakfasts Ready in 5 Minutes)
* '''Oatmeal and Toast Upgrades:''' You can still enjoy grains like oatmeal or toast; just boost their protein with dairy-free add-ins. Cook oatmeal in soy or pea milk, stir in nut butter or a scoop of vegan protein powder, and add flax or chia seeds on top. For toast, spread peanut or almond butter (each ~7 g protein per 2 Tbsp) and maybe add hemp seeds or ground flax for extra nutrients. Even '''beans on toast''' can be a surprisingly high-protein, dairy-free breakfast (try warmed baked beans over whole-grain toast, a British-inspired idea) (7 High-Protein Breakfast Ideas for Weight Loss) (7 High-Protein Breakfast Ideas for Weight Loss).
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