Making Protein a Priority

A food writer emphasizes the importance of incorporating protein into every meal. This not only aids in weight management but also contributes to a greater sense of fullness and satisfaction. High-protein pantry staples such as canned beans, walnuts, and plant-based pasta are essential due to their versatility and affordability.

Switching from a diet rich in carbohydrates to one that focuses on protein can be quite difficult. I noticed this when I aimed to shed some extra pounds I gained during my early years as a restaurant critic. Convenience foods I once enjoyed were often absent from my new high-protein meal plan.

While my dinners typically consist of lean meats or plant-based proteins and vegetables, my busy workdays call for quicker options during lunch and snack times. Stocking up on non-perishable high-protein foods simplifies my life and also helps keep costs down, making it possible to feel good about what I eat. Here are my go-to staples.

1. Chickpeas

I’m not a vegetarian, but I really value the lean protein that chickpeas provide. Initially, I learned to cook them through Indian recipes, though their versatility has shown me they can shine in many dishes. I enjoy roasting them with seasoning for a snack, but I also love using them in creamy, tomato-based recipes as a meat substitute.

2. Beef Jerky

Even though I’d love to make my own jerky with a dehydrator, I rarely find the time. Instead, I sometimes indulge in the sweet taste of Golden Island pork jerky from Costco. But often, I just grab Walmart’s beef jerky, which offers a solid protein punch with low carbs.

3. Almond Butter

Inspired by my mom’s evening routine of having a “tummy filler,” I enjoy slices of apple with almond butter after dinner. An insider tip? A sprinkle of cinnamon takes this simple snack to another level.

4. Canned or Dried Beans

Back in Texas, I wouldn’t have dreamed of adding beans to chili. But after a thoughtful wedding gift from a friend, I discovered heirloom beans and their delicious low-fat protein. Now, I often make an easy version using canned beans in chicken recipes.

5. Prepared Soups

During my journey to lose 30 pounds, incorporating lean proteins and hearty soups into my lunches was vital. Although I sometimes had to rely on bland protein powder soups, I’ve since found flavored canned options that satisfy my needs. I stick to reduced-sodium varieties to help maintain my health without sacrificing taste.

6. Chickpea Pasta

While traditional pasta has its place, I often opt for chickpea-based alternatives to boost my protein intake. Brands like Barilla’s Protein+ provide satisfaction without the grainy texture of older “healthy” pastas, making it a hit with my family.

7. Higher-Protein Bread

For a long time, I avoided bread completely. Yet, I often felt slightly hungry. Finding a good quality bread turned things around for me. I enjoy a nutty, grain-filled loaf that has decent protein content, which makes it perfect not only for sandwiches but also for use in meatballs.

8. Walnuts

My mother introduced walnuts into our salads years ago for their heart health benefits. They have become a staple in my kitchen, packed with omega-3s and protein. I still love tossing them on salads, but I also enjoy them in noodle dishes and various stews for added crunch and flavor.

Our Expert Take

Keeping a stock of high-protein foods in my pantry allows for easy meal enhancements whenever I feel my meals could use a boost. Best of all, these options are budget-friendly, enabling me to treat myself to higher-quality proteins or specialty produce occasionally.