Puzzled about protein? Puzzle no more. Here’s our handy guide to all things protein.
What Foods Have Protein?
Here’s a quick list of common foods that are high in protein.
• poultry: chicken, turkey, duck, ostrich, goose
• red meats: beef, pork, lamb, wild game, lean sausage
• fish: salmon, tilapia, tuna, sardines, herring, mackerel, etc.
• seafood: shrimp, crab, scallops, calamari / octopus
• dairy: cottage cheese, low-fat cheese, Greek yogurt
• eggs: chicken, duck, goose, quail
• vegetarian: tofu, tempeh, lentils & beans
• protein powders: whey protein, egg white protein, hemp protein, pumpkin seed protein, vegetarian blends
Try to get a wide variety of protein sources in your diet.
Easy Protein Prep
It’s a lot easier to get enough protein when you’re prepared. That means thinking ahead, and using some easy shopping and cooking strategies. Here are some suggestions.
1. Shop In Bulk
Instead of picking up just what you need for tonight, pick up a few extras so that you have them on hand. And look for ways to save by buying in bulk. Bulk purchase of protein sources such as chicken breasts, extra-lean hamburgers or veggie burgers, bags of shrimp, etc. can save you money and time.
In addition, buying whole cuts of meat is often cheaper. Instead of buying a single chicken breast, try a whole roasting chicken. You’ll get more meat (and thus, more meals); plus the meat is cheaper per pound.
2. Buy Cheaper Cuts
Premium cuts of meat, poultry, fish, and seafood are pricey. If you’re having guests over, by all means splurge. But for everyday cooking, consider cheaper cuts.
You can make these just as delicious as high-end cuts by cooking them properly, “slow ‘n’ low”, i.e. slow cooking over lower heat.
• Dust off that Crock Pot and discover how tender a slow-cooked stew or casserole can be! (Plus, enjoy the great feeling of coming home to a house that smells delicious, with the knowledge that dinner is already made!)
• Or, try slow-roasting or slow-baking – after all, that’s how Southern BBQ got its start.
3. Consider The Humble Egg
• Is there any food so perfect and versatile?
• Boil up a dozen eggs for “grab ‘n’ go” snacks.
• Make a frittata, omelette, or scramble with leftover vegetables – it’s a quick dinner (and then, if you make extra, breakfast the next day).
• Poach an egg into hot soup for a quick protein boost.
4. Cook In Bulk
If you’re using the oven or the grill, it’s just as fast to cook 5 pieces of meat as it is to cook one. Next time you have the grill out, cover all available space with your protein choices. Then put the leftovers in containers or baggies and freeze them for a quick and convenient meal later.
Same idea with the slow cooker – cook for an army, and then you’ll always have healthy options on hand.
Or learn to cook whole cuts of meat, poultry, and fish, such as:
• roasting a whole chicken (rather than a chicken breast)
• an oven or pot roast (rather than single steaks)
• grilling a whole fish (rather than fillets)
Again, whole cuts are often cheaper too. You get more stuff; you save money. Win-win!
5. Make The Grocery Store Your “Fast Food”
It’s often hard to eat well when traveling. However, no matter where you go, there’s almost always a grocery store somewhere. Look for:
• rotisserie chickens (or chicken pieces)
• small containers of cottage cheese
• pre-packaged lean deli meats
• canned fish
• ready-to-eat chilled options, such as cooked shrimp
• other deli options, such as tuna salad
You wouldn’t necessarily want to live on this stuff, but for nutritional quality, it sure beats a pack of pretzels.
6. Make Your “Fast Food” Choices Better
OK, so, you just have to go to the fast food restaurant. That’s cool. We get it. To get your protein, opt for things like:
• leaner burgers – hold the cheese and bacon
• grilled chicken sandwiches – easy on the mayo
• chili – hold the cheese and sour cream
• beef, chicken, or shrimp over a salad
• beef, chicken, or shrimp in your tacos or fajitas – easy on the rice, sour cream, and cheese
• grilled chicken or lean meat topping on your pizza
• sushi
At the very least, opt for protein choices that are baked, broiled, or grilled; and aren’t drowned in toppings or batter.