Did you know the pantry is a great place to find protein-rich foods? Learning this has helped me tremendously when offering healthier meals and snacks to my family.
Today I’m sharing my top protein foods that every mom should stock in her pantry. These are affordable, accessible and highly versatile. And many are meatless options, too!
One I became a mother of two, my pantry became a very sacred space.
No longer did I have the luxury of time (or room in the cart) for frequent trips to the store. I strived to stock up on items that would last for a while, while offering top notch nutrition.
It’s easy to find pantry snacks…but snacks and foods with protein?
That was a bit of a challenge.
However, thanks to the hoarding of 2020 (also known as shopping during Covid) and my continued eagerness to increase protein in my family’s diet, I’ve found some great solutions.
And I’m here today to share what I’ve learned with you.
Why you’ll love this list:
These are:
- accessible, everyday items (not specialty items found in the wellness aisle)
- easy to buy in bulk– have long shelf life
- 4 dollar or less items found at your local grocery store
- options even for vegetarians
But before sharing my top 10, let’s quickly talk protein.
What is Protein?
Simply put, protein is one of the three amigos of our diet.
You’re probably very familiar with the other two– fats and carbohydrates and all together they all work together for growth and development.
Protein, specifically, is made from building blocks (amino acids) and is found throughout the body. And in every cell, if you want to get specific.
Why do we need it?
Not a bodybuilder? You still need protein. We all need it.
Protein is responsible for:
- Building
- Repairing
- Oxygenating
- Regulating
- Digesting
Not getting too specific in this post (but let me know if you’d like me too!) But these all sound like important duties, don’t they?
Here’s the other thing:
Our bodies only make some of those building blocks on its own (from scratch) so it’s imperative that we fuel ourselves with food that provide the others (also known as essential amino acids).
How much do I need?
On average, a mom should aim at a minimum of 45-55 grams of protein. The recommended dietary allowance (RDA) for protein is 0.8 grams per every kilogram of body weight.
To avoid confusing conversions, simply do the following calculation:
0.36 grams of protein per pound of body weight
Alright, now that we know protein is a wonderful, essential way to fuel ourselves, here’s some ideas to add to your next shopping trip.
Go ahead–Grab a pen and paper or save this post now!
Top 10 High Protein Foods to Stock
1. Pasta
Often recognized for their carb status, pasta is a good source of protein. Whole wheat pasta is even better.
In fact, in 2 ounces of whole wheat pasta, there is 8 grams of protein.
Want more?
Most stores now carry protein pastas made from:
- chickpea
- lentils
- beans
These typically have 15-25 grams of protein PER serving!
2. Beans
These easily adapt into dishes–soup, pasta, salads, tacos, etc.
And on average have 15 grams per cup. Some that I stock up on include:
- Black beans
- Kidney Beans
- Great Northern Beans
- Pinto
- Refried beans
- Garbanzo beans
You can even roast chickpeas for a protein packed snack!
3. Nuts and Nut Butters
An awesome source of plant-based protein
Here’s some of the protein content in 1/4 cup of the following nuts:
- Peanuts: 9 grams of protein
- Almonds: 6 grams of protein
- pistachios: 6 grams
- Cashews: 5 grams
- Walnuts: 4.5 grams
Peanut Butter is the least expensive and has the most protein– 8 grams per ounce.
However, a great alternative is Sunflower seed butter with 7 grams of protein per ounce.
4. Canned Tuna
There are so many benefits to canned tuna. For example it’s:
- Inexpensive
- Can last a long time (2-5 year shelf life!)
- Low calorie
One serving (typically 2 ounces) has at least 12 grams of protein!
For optimal nutrition, choose a tuna that is:
- light
- packed in water
- in BPA free packaging
5. Canned Chicken
Don’t be grossed out– this is one of the best shortcuts I have come across. It blends so well into many dishes and has the same nutritional content as a fresh chicken you would roast.
But without the work!!
Protein content?
One can provides 30-40 grams of protein.
And a can is typically only about $3 to buy!
6. Turkey Pepperoni
Okay, this is great for lunch boxes, snack plates and also great for on the go eating.
A serving is typically low calorie and can provide about 10 grams of protein.
Opt for store brand and save a couple bucks. I find this to be a great alternative to jerky — and easier to eat too!
7. Oatmeal
Inexpensive, versatile pantry staple that offers great nutrition. In general, oats contain the most protein of all grains.
Depending on the kind you buy (steel cut, old-fashioned, quick oats), a serving can have 5-7 grams of protein.
The great thing is that so many other protein-rich foods pair well with oatmeal (milk, yogurt, pb, chia seeds) so you can easily get 2-3 times that amount of protein in one meal.
9. Turkey Chili
A quick shortcut to a bowl of protein!
One cup can have nearly 20 grams of protein.
This was always a go to when I worked as a nurse in the hospital. Along with some cheese, crackers and veggies, I quickly had a comforting, balanced yet protein pack meal quickly.
8. Chia Seeds
Speaking of chia seeds– these little things are actually packed with protein– 4 grams per ounce (2 Tablespoons) to be exact!
I particularly love these because they blend into dishes, the bag lasts a long time, and they also offer healthy fat and fiber.
Such a small sprinkle can really add a boost of nutrition to your day.
10. Protein Pancake Mix/Baking Mix
Eat pancakes often!
With a protein pancake mix, you’ll be flipping (or baking, in my experience) up some great protein–A serving typically has about 14 grams!
I even sub it into other baking recipes from oatmeal bake to warm cinnamon apples.
Are there any other High Protein, Low Fat Foods I can keep in the pantry?
Okay, I said top 10 protein foods for the pantry but here’s one more:
11. Powdered Milk
This feels a bit old school, and you can certainly thank my mom for this one.
Growing up she always taught me to keep powdered milk on hand in case of emergencies. And I’ve learned.
In motherhood, those emergencies can be everything from spilling a carton of milk to not paying attention when cooking and adding too much liquid into a dish.
Powdered milk is an easy way to thicken, add protein, and extra nutrition from everything from soups to sauces to smoothies. In fact, this was a go-to for my kids when they were little, and I didn’t want to bombard their tummies with my protein powder in their smoothies.
I buy packets of non-fat dry milk (usually from Walmart) and here’s the deets:
1/3 cup of dry milk yields 8 grams of protein (and a significant amount of nutrients).
Pretty cool, huh?
Now, before I go I do want to mention meal replacements items ie. meal bars, protein powder, etc. Obviously, they are shelf-stable and the epitome of convenience. But will they make it to my top 10?
No.
I’ve learned that I can get most of my daily protein from food. And I hope to encourage you to do the same.
Besides, can you really serve a protein shake for tonight’s dinner? 😉
What is High Protein per 100 grams?
People who are very interested in protein for weight loss, body building, or just tracking may count protein by 200 calorie servings, or 100 grams (how much it weighs). Just be aware of that if you dive into researching protein.
My hope with this post is that it has inspired you to see your shelves as a valuable place of protein.
And by adding little bits here and there, you can really make a difference in your eating habits and probably fueling your body.
I pray that busy moms (and people!) embrace their pantries and know that healthy truly can be found on shelves and from cans.
I’d love to know
Has it changed your mind or inspired you? Did you find this helpful? I’d love to know! If you have any questions, please leave a comment or send me an email.
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