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Protein Power-Up: Stock your Pantry for a Healthier Week
New York, NY – As grocery costs continue to climb and health-conscious consumers seek accessible ways to boost their nutrition, experts are emphasizing the importance of a well-stocked, protein-rich pantry. Maintaining a consistent intake of protein is crucial for muscle maintenance, weight management, and overall health, but doesn’t require expensive or elaborate meal planning.
A strategic pantry filled with affordable, high-protein staples can empower individuals to effortlessly incorporate this essential nutrient into everyday meals. Registered dietitians are highlighting eight readily available items that deliver notable protein benefits without breaking the bank. These pantry powerhouses offer versatility, long shelf lives, and can be seamlessly integrated into a variety of dishes, from salads and noodle bowls to stews and snacks. Prioritizing these ingredients can help individuals meet their protein needs, support their wellness goals, and potentially free up budget for other healthy food choices.
here are eight high-protein pantry items to buy every week:
- Canned Tuna: A convenient and affordable source of protein, offering approximately 22 grams per can.
- Canned Salmon: Packed with protein (around 23 grams per can) and heart-healthy omega-3 fatty acids.
- Lentils: These legumes boast roughly 18 grams of protein per cooked cup and are incredibly versatile in soups, stews, and salads.
- Chickpeas: Another legume champion, providing about 15 grams of protein per cooked cup, perfect for hummus, salads, or roasted snacks.
- Canned Beans (Black, Kidney, Pinto): A budget-pleasant protein source, delivering around 15 grams of protein per cup.
- Peanut Butter: A classic pantry staple with approximately 7 grams of protein per two-tablespoon serving.
- Walnuts: Offering around 4 grams of protein per ounce, walnuts provide a satisfying crunch and healthy fats. They’re great in salads, noodle dishes, or as a snack.
- Chia Seeds: These tiny seeds pack a protein punch – about 5 grams per two-tablespoon serving - and can be added to smoothies, yogurt, or oatmeal.
Having a consistent supply of these high-protein foods readily available simplifies healthy eating and ensures individuals can easily add more protein to meals as needed. This proactive approach not only supports nutritional goals but can also contribute to mindful spending and a more balanced grocery budget.
