Review by nutritionist Emily Rahtrup, MS, RD
It’s not uncommon to set nutrition-focused goals at the beginning of a new year. There’s something very motivating about a fresh start. You may be looking for ways to improve your health. Let’s start by focusing on your eating habits.
But improving your eating habits doesn’t mean you need to cut out certain foods or follow a restrictive diet. Instead, focus on being balanced and getting a variety of nutrients. Stocking up on high-protein foods will help you feel fuller longer, boost your energy levels, support muscle health, and set you up for success. Getting enough protein is especially important during cold and flu season, as it plays a role in maintaining a properly functioning immune system. Keep reading for a nutritionist-approved list of high-protein foods to keep on hand and what to make with them.
milk
Plant-based milks are popular, but most are not good sources of protein. Plain, unsweetened oat milk and almond milk contain just 1 and 2 grams of protein per cup, respectively. However, this is not the case with milk. 1 cup contains 8 grams of protein. plus Shannon Western BS, MA, RNutr “Milk contains all the essential amino acids and is a high-quality source of protein.”
Enjoy a glass of milk with your meal, make a more satisfying oatmeal bowl by cooking with milk instead of water, and enjoy your oatmeal. homemade pudding For dessert.
Related: What happens to your body when you drink milk every day
canned fish
Canned fish such as tuna, salmon, and sardines are not only an excellent source of protein, but also a more affordable alternative to buying fresh fish. Canned tuna and salmon contain 20 grams of protein per 3-ounce serving, and canned sardines contain 24 grams of protein.
“Tuna is a convenient protein option that can be easily added to salads, sandwiches, lettuce wraps, and grain bowls,” he says. Patricia Kolesa MS, RDN. And since a 5-ounce can of tuna typically costs less than $2, “tuna is also a great option for those looking to increase their overall protein intake on a budget.”
As an added bonus during the winter months, most canned fish is rich in the following nutrients: omega 3 fatty acids. Consuming enough omega-3s is associated with many benefits, including improved mood. Alexandria Hardy, RDN, LDN “Eating more omega-3 fatty acids can promote brain health and help beat the winter blues.”
If you’re looking for an alternative to your usual tuna salad, mix up some of this pickled tuna. Pickled tuna salad. and easy salmon cake It’s made with ingredients you already have on hand and can be on your table within 30 minutes.
Quinoa
“Stock up on nonperishable vegetable proteins like quinoa,” recommends Samantha DeVito, CDN, MS, RD. Not only is quinoa a complete source of plant protein with about 8 grams of protein per cooked cup, it’s also an excellent source of fiber that helps increase satiety.
Incredibly versatile, start your morning off right cinnamon quinoa breakfast bowluse quinoa as the base of a lunchtime grain bowl or use it in place of other rice to boost protein. Bell peppers with quinoa.
Related: What happens to your body when you eat quinoa every day
greek yogurt
When it comes to yogurt, if you’re looking to increase your protein intake, Greek yogurt or strained yogurt like Skyle are great choices. Greek yogurt is made by straining the yogurt to remove the whey, creating a product that is not only thicker, but also higher in protein. A 6-ounce container of full-fat plain Greek yogurt contains about 15 grams of protein with no additives. Strained yogurt has only 6 grams.
“For a fiber-rich, protein-rich breakfast, try Greek yogurt topped with almonds and berries. Or, for a meal on the go, add Greek yogurt to a fruit smoothie to start your day. You can also get fiber and protein.” Rachel Jensen MS, RDN.
Greek yogurt can also be used in place of sour cream in dips to increase your protein intake. tahini yogurt dip and avocado yogurt dip.
lentils
Amy Lawson MS, RD, LDNrecommends stocking up on lentils as a source of plant-based protein. One cup of cooked lentils has a whopping 18 grams of protein, plus it’s packed with fiber to support gut health and rich in antioxidants to support overall health. Included in
“Lentils are a budget-friendly, shelf-stable protein option. Buy them dry or canned and wash them before adding them to your meal. They’re great in salads, quesadillas, and, of course, soups,” says Lawson. added.
Savory for those who want to make their breakfast in advance. breakfast dal bowl is a must-see. or Lentil and vegetable parmesan soup A satisfying one-pot menu.
Related: 18 high-protein lentil dinners you’ll want to make forever
cottage cheese
“There are so many delicious ways to enjoy cottage cheese, including hearty and comforting recipes perfect for the dead of winter,” he says. Kate Reeder, MCN, RDN. “Cottage cheese can be used as a substitute for ricotta in lasagna, added to layered pasta with ravioli and meat sauce, or mixed into cheese sauce. High protein macaroni and cheese”
With 12 grams of protein per 1/2 cup, cottage cheese is also a great high-protein snack. Please topping berries and nuts or cucumber and roasted chickpeas For a delicious snack. If you’re concerned about sodium content, choose reduced-salt or unsalted cottage cheese.
conclusion
If you’re trying to eat more protein this year, stocking up on high-protein foods is an easy way to support better eating habits. Incorporating high-protein dairy products like milk, Greek yogurt, and cottage cheese into your diet, as well as nonperishable foods like canned fish, quinoa, and lentils, will put you on track for overall health. Promotes health and well-being, promotes blood sugar balance, and supports lean muscle mass in a delicious way.
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