8 High-Protein Pantry Items I Buy Every Week, According to a Food Writer:-If you want to eat healthy, protein is often seen as one of the most important nutrients. It boosts muscle growth, helps cells grow and heal, and makes you feel full longer.
As a food writer, I’ve learned to value how versatile and easy-to-use high-protein pantry things are. Here are eight things I buy every week that not only help me eat more protein but also give me ideas for new meals.
1. Lentils
Because they are so high in protein and fiber, lentils are a great food to keep in your kitchen. They can be used in a lot of different ways and have about 18 grams of protein per cooked cup. They taste great in salads, soups, and stews.
Compared to other legumes, they cook pretty fast, and their earthy taste goes well with a lot of different spices. They’re also cheap, which makes them a great choice for people who want to eat well without spending a lot of money.
2. Chickpeas
Another great plant-based protein source is chickpeas, which have about 15 grams of protein per cooked cup. Because they’re so flexible, you can roast them for a crunchy snack, blend them into hummus, or add them to salads and curries.
When I need to make something quickly, having canned beans on hand makes all the difference. They give any dish heartiness and depth, so you have to have them every week.
3. Quinoa
There’s a good reason why quinoa is often called a “superfood.” It has all nine necessary amino acids, which means it is a complete protein. It’s a great grain option for people who want to eat more protein because each cooked cup has about 8 grams of protein.
Quinoa is great as a bowl base when mixed with beans, veggies, and a drizzle of dressing. Not only is it healthy, but it tastes great and has a nice fluffy texture.
4. Canned Tuna
Tuna in a can is a standard high-protein food that you should always have on hand for quick meals. It’s an easy way to get protein because each 3-ounce amount has about 20 grams of protein.
You can add it to salads, pasta, or sandwiches. I love having it on hand because it makes things so easy. A simple tuna salad is ready in minutes. To make a healthy and filling meal, just add Greek yogurt, mustard, and diced veggies.
Also see:-7 High-Protein Mediterranean Diet Dinners for Better Heart Health
5. Greek Yogurt
Even though Greek yogurt should be kept in the fridge, it’s a great thing to have in the pantry for meal prep. It’s creamy, tasty, and very flexible, and each cup has about 20 grams of protein.
It’s what I put in drinks, sauces, and even baked goods. It can be used instead of sour cream or mayonnaise for health reasons, and the sour taste makes food taste better.
6. Nut butters
Nut butters, like peanut or almond butter, taste great and are a great way to get nutrition. A two-tablespoon dose has about seven to eight grams of protein. You can spread them on toast, mix them into oatmeal, or put them in smoothies.
There is a jar of natural nut butter in my kitchen. I use it for quick snacks and to add protein to my meals. Nut butters are also a good choice because they have healthy fats.
7. Edamame
Edamame that has been frozen is a quick and easy way to get protein. They’re fun to eat and good for you—each cup has about 17 grams of protein. I often steam a bunch of them to eat as a snack or add to soups and stir-fries. A great addition to any food, they give it a bright green color and a satisfying crunch.
8. Oats
Many people don’t think of oats as a source of protein, but when they are cooked, one cup of them has about 6 grams of protein.
Because they’re so flexible, you can use them in breakfast bowls, baked goods, and even savory meals. I love making overnight oats for a quick and easy breakfast. Your protein level can be quickly raised by adding yogurt, nut butter, or fruits. This makes for a tasty breakfast.