Have you seen the recent headlines about the loss of popularity of canned tuna? This convenient form of the high-quality protein has seen sales drop 40% in recent years, according to the USDA. This is apparently largely due to millennials not buying it, preferring cooler rates.
If you’d rather skip on the canned tuna too, you may be looking for protein-rich alternative foods that are quick, easy, and versatile. Here are six you probably aren’t eating often enough, plus simple ways to incorporate them into balanced meals.
Lentils
In addition to canned and frozen options, you can buy ready-to-eat steamed lentils in the produce section of many markets. A one-cup serving provides about 18 grams of protein, along with 16 grams of filling fiber (over 60% of your daily goal) and a host of vitamins, minerals, and antioxidants. For a meal in minutes, toss a generous handful of leafy greens with a dressing made from balsamic vinegar, stone ground mustard, and Italian herb seasoning. Top with lentils, and avocado quarter, and a few tablespoons of pumpkin seeds.
Pea protein burgers
While I always prefer whole foods to processed ones, I am a huge fan of burgers made with pea protein, which is derived from yellow peas. Besides the fact that pea protein is naturally gluten-free and not a common allergen, it’s easy to find pea burgers made with whole food ingredients. A hamburger can provide at least 25 grams of protein. I use them in a number of ways, including shredded in salads, in stir-fries, and rolled in coleslaw wraps with chopped greens and vinegar-based coleslaw. I also love the whole, placed between lettuce leaves, along with tomato, onion, and avocado served with French fries.
Hard-boiled eggs
While hard-boiled eggs are very easy to make, you can also buy them pre-cooked. Each whole egg provides about 6 grams of protein. Additionally, more recent research shows that the cholesterol in eggs, which is found entirely in the yolk, has little or no negative impact on blood cholesterol. In fact, one study found that in healthy adults, up to three whole eggs per day increased “good” HDL cholesterol levels and lowered “bad” LDL. The yolk also contains most of the nutrients in the egg and contains at least 90% or all of the choline, vitamin D, calcium, iron, zinc, vitamin B12, antioxidants, and omega-3 fatty acids.
Add hard-boiled eggs to salads for an instant protein boost. I also love to chop up some and mix with spinach, tomatoes, red onion, celery, and bell pepper, and a small spoonful of cold-cooked quinoa, garnished with half an avocado puree.
Plant protein powder
Here’s another processed food that can be made with simple, clean ingredients and used in a variety of ways. A scoop of vegetable protein powder can provide at least 20 grams of protein, low in carbohydrates and fat. In addition to being whipped into smoothies, unflavored plant-based protein powder can be added to boost the protein content of oats and overnight oats, banana pancakes, savory soups, and mashed cauliflower.
Beans
If you don’t have a can opener, as many millennials apparently do, look for beans that are sold in boxes that can be opened and that cannot be stored. One cup of organic vegetarian baked beans contains about 12 grams of protein and fiber. For a quick meal, serve frozen steamed broccoli beans mixed with jarred dairy-free pesto. Or pair them with a fresh salad dressed with an EVOO-based balsamic vinaigrette.
Greek yogurt
Both plant-based Greek yogurts and grass-fed dairy can be good sources of ready-to-eat protein. Depending on the brand, a single container of a plant variety provides between 11 and 14 grams of protein. The best thing about plain Greek yogurt is that you can enjoy it sweet or savory. For a sweet version, add fresh fruits, nuts or seeds, a splash of maple syrup, a splash of cinnamon, and a dash of freshly grated ginger. For a flavorful option, add garlic, fresh dill, red wine vinegar, sea salt, and black pepper, then toss with greens like sliced cucumbers, tomatoes, and a little red onion.
