How do I increase protein while being dairy free.

Yes what she said and tuna

This thread here in the Community might offer some helpful ideas:

https://community.myfitnesspal.com/en/discussion/10247171/carbs-and-fats-are-cheap-heres-a-guide-to-getting-your-proteins-worth-fiber-also

Probably obvious, but it's also fine to use a good-quality protein powder or bars to reach your protein goals, potentially even just as a transition aid while working out a new eating routine.

I'd also suggest a strategy I used as a vegetarian when first figuring out how to get adequate protein on reduced calories. Of course we want to have that one big protein source in each meal.

But on top of that, take a look at your food diary and identify foods that have relatively many calories, relatively little (or no) protein, and that aren't as important to you for other nutrition, satiation, tastiness, etc.. Are there things you enjoy eating that you could sub for part or all of those portions, that have a bit more protein?

There are grains with more protein than others, veggies with more protein, types of bread and snacks with more protein, even some fruits with a little protein. These aren't huge sources, but the small amounts can add up through the day. Also they may not be quite as complete (in essential amino acids, EAAs) or bioavailable as meats or fish or soy, but eating a variety of different ones somewhat compensates for those limitations.

Best wishes!

FairLife (cow) milk has 13 grams of protein in 8oz and is lactose free with a long shelf life. It is more expensive than regular milk but you can use it in smoothies or with your oatmeal for a protein boost few times a week. FairLife has also a protein drink, lactose free too, with 30 grams of protein in 11oz in chocolate and vanilla flavors.

Edamame is great. High in protein and fiber.

OWN protein drinks are made from plants and have 20g of protein, 180 calories, and 5g net carbs in each 12oz. bottle. The vanilla tastes good (not too sweet) and works well with fruit for smoothies. I have tried quite a few protein drinks and this is the only one I found that did not have an aftertaste. I even tried drinking dairy protein drinks and taking Lactaid with them (still had bad mucus build up in throat and bothered my stomach). Protein powders are grainy; the ones that come in bottles are convenient and can be taken everywhere. I too, have a problem with dairy and I don't particularly like meat, so I have to find inventive ways to increase protein - It can be challenging!