Supporting Good Nutrition When You Need Extra Energy and Protein
If you have a poor appetite, are losing weight unintentionally, are recovering from illness, or need extra nutritional support, making small changes to your food and drinks can help increase your calorie and protein intake while maintaining a dairy-free diet.
Who Is This Advice For?
This guidance may be helpful if you:
- Have unintentionally lost weight
- Have a poor appetite
- Can only manage small amounts of food
- Want to gain weight gradually
- Are recovering from illness or surgery
- Have been identified as being at risk of malnutrition or pressure damage
Please note: This resource is not suitable for people with nut allergies due to the use of nuts and nut-based products.
Why Good Nutrition Matters
Eating well can help:
- Prevent further weight loss
- Improve strength and mobility
- Increase energy levels
- Support healthy skin
- Aid recovery after illness or surgery
- Support your immune system
Even small improvements in nutritional intake can make a positive difference to your health and wellbeing.
Top Tips To Increase Intake
Eat Little and Often
Try to eat something every 2–3 hours.
Aim for:
- Three small meals each day
- Two to three nourishing snacks or drinks
Smaller portions are often easier to manage and can help improve appetite.
Eat First, Drink Later
Drinking before meals can make you feel full more quickly. Try eating first and having drinks afterwards.
Make the Most of Good Appetite Days
If you notice certain times of day when you feel hungrier, make the most of these opportunities to eat more nourishing foods.
Choose Convenient Foods
If cooking feels difficult, consider:
- Ready meals
- Microwave meals
- Tinned meals
- Soups
- Easy-to-prepare foods
These can help ensure you continue eating regularly.
Building a Balanced Dairy-Free Diet
Try to include foods from each food group.
Protein Foods
- Beans
- Lentils
- Pulses
- Fish
- Eggs
- Meat
- Nuts
- Nut butters
Starchy Foods
- Bread
- Rice
- Pasta
- Potatoes
- Cereals
Fruit and Vegetables
Aim to include a variety of colours and types throughout the day.
Dairy Alternatives
Choose calcium-fortified alternatives where possible, such as:
- Soya milk
- Almond milk
- Coconut milk
- Dairy-free yoghurt
- Dairy-free cheese alternatives
Making Every Mouthful Count
Choosing energy-dense foods can help increase calorie intake without increasing portion sizes.
Add Extra Calories and Protein To Foods
Try adding:
- Nut butters
- Chopped nuts
- Ground nuts
- Pulses
- Olive oil
- Dairy-free margarine
- Dairy-free cheese
- Avocado
- Coconut milk powder
These can easily be added to everyday meals and snacks.
Fortifying Everyday Foods
Breakfast Cereals
Add:
- Nuts
- Soya cream
- Coconut milk powder
- Maple syrup
- Golden syrup
Soups and Sauces
Add:
- Dairy-free margarine
- Dairy-free cheese
- Pulses
- Tofu
- Nutritional yeast
Potatoes and Vegetables
Add:
- Dairy-free margarine
- Dairy-free cheese
- Dairy-free cheese sauce
- Olive oil
Salads
Add:
- Avocado
- Olive oil
- Dairy-free mayonnaise
- Nuts and seeds
Sandwiches
Choose protein-rich fillings such as:
- Meat
- Fish
- Eggs
- Dairy-free cheese
- Avocado
- Mayonnaise
Nourishing Snack Ideas
Savoury Snacks
- Oatcakes with dairy-free cheese and chutney
- Scrambled egg on toast
- Tinned fish on toast
- Nuts and seeds
- Hummus with crackers
- Avocado dip with tortilla chips
- Bagels with peanut butter
- Crumpets with dairy-free spread
Sweet Snacks
- Vegan biscuits
- Dairy-free chocolate
- Soya yoghurt
- Porridge with syrup or jam
- Stewed fruit with dairy-free yoghurt
- Dairy-free cakes
- Teacakes with jam
- Breakfast cereal with dairy-free milk
Aim for two to three nourishing snacks each day.
Nourishing Dairy-Free Drinks
Drinks can be an easy way to increase calorie intake when eating feels difficult.
Ideas Include
- Full-fat soya milkshakes
- Dairy-free smoothies
- Fortified plant-based drinks
- Fruit-based nourishing drinks
- Homemade dairy-free shakes
Choose full-fat options whenever possible.
Store Cupboard Essentials
Keeping a well-stocked cupboard can make eating easier when shopping is difficult.
Helpful items include:
- Long-life plant milks
- Dairy-free desserts
- Nuts and seeds
- Nut butters
- Oils
- Dairy-free mayonnaise
- Tinned fruit and vegetables
- Tinned beans and lentils
- Breakfast cereals
- Rice and pasta
- Crackers and biscuits
When To Seek Further Support
If you continue to lose weight or struggle to eat enough despite following this advice:
- Keep a food diary
- Speak to your GP or healthcare professional
- Ask about referral to a dietitian for specialist support
Further Information Available
This webpage provides a summary of dairy-free nutrition advice.
The full PDF resource includes:
- Food fortification guidance
- Dairy-free nourishing drink recipes
- Snack ideas
- Store cupboard suggestions
- Meal enrichment tips
- Weight gain support advice
For complete guidance, recipes, and nutritional support, please download the full PDF resource.
