Edamame is an exceptional source folate, a B vitamin that makes and repairs DNA in cells.Thinkstock/Getty Images/iStockphoto
Most of us can relate: Between work, family obligations and endless errands, getting a healthy meal on the table can feel like a daily challenge.
When pressed for time, it’s tempting to build meals around whatever is fastest and most convenient.
And often, that doesn’t involve roasting salmon, grilling chicken or making a chickpea curry, protein-rich foods that help increase satiety and preserve muscle mass.
The good news? You don’t need elaborate recipes or hours in the kitchen to balance quick meals with protein.
Stocking your fridge, freezer and pantry with convenient high protein staples can help you assemble nutritious meals and snacks in minutes.
Why protein matters
Including protein at meals and snacks offers several benefits.
Doing so helps you meet your daily protein requirement, which can be difficult to do if you fall short at one or two meals.
Evenly distributing protein over three meals, rather than consuming most of it at dinner, has been associated with improved muscle strength in older adults and increased muscle protein synthesis in healthy younger adults.
Protein also slows the rate at which food leaves the stomach, helping to promote fullness and reduce hunger between meals. It can also help slow the rise in blood sugar and insulin after eating.
Many high protein foods also deliver nutrients that Canadians often under-consume, including calcium, magnesium, iron and vitamin D.
The following versatile protein-rich staples require little to no preparation and can help you build nutritious meals when you’re short on time.
Edamame
One cup of these young green soybeans (shelled) provides 18 g of protein, similar to the amount in three whole eggs (about 19 g). Unlike eggs, however, edamame also delivers 8g of fibre along with 676 mg of potassium and 100 mg of each calcium and magnesium.
What’s more, edamame is an exceptional source folate, a B vitamin that makes and repairs DNA in cells. One cup has 482 mcg of folate; adults need 400 mcg daily.
Add shelled edamame to green salads, grain bowls and vegetable stir-fries. Stir it into soup near the end of cooking.
Toss edamame with diced bell pepper, cherry tomatoes and vinaigrette for an easy protein-rich salad. Enjoy steamed edamame in the pods as a satisfying midday snack.
You’ll find edamame, shelled and in pods, in the frozen food section of the grocery store.
Canned oily fish
Three ounces of tinned sardines delivers 18 to 21 g of protein along with plenty of vitamin D, B12 selenium, brain-friendly choline and cardio-protective omega-3 fatty acids.
As well, sardines (with soft bones) are an excellent source of calcium, supplying 280 to 316 mg of the mineral per three ounces. For comparison, one cup of cow’s milk has 305 mg of calcium.
Add drained chopped sardines to a vegetable salad or enjoy them mashed on whole grain crackers or a slice of rye toast with capers and lemon juice or a dash of hot sauce. Serve sardines packed in tomato sauce over steamed brown rice or pasta.
If you’re not a fan of sardines, keep canned salmon on hand for quick meals. Three ounces provide 20 g of protein, 240 mg of calcium (with bones), 715 IU of vitamin D (sockeye salmon) and, like sardines, significant amounts of vitamin B12, selenium, choline and omega-3 fats.
Light ricotta cheese
Creamy and versatile, a half-cup of light ricotta (5 per cent milk fat) supplies 12 g of high quality protein along with 375 mg of calcium.
Its mild flavour pairs well with both sweet and savoury dishes.
Spread ricotta on toast, stir it into oatmeal, blend it into smoothies or use it to make a quick pasta sauce. Enjoy it topped with halved cherry tomatoes and freshly ground pepper or berries and honey.
Lentils
When you need a quick nutrient-dense meal, canned lentils come in handy. One cup provides 18 g of plant protein, 15.5 g of fibre, 90 per cent of a day’s worth of folate (358 mcg), 6.5 mg of iron, plus considerable amounts of potassium, magnesium and choline.
Add lentils to sautéed spinach or Swiss chard or toss them into green salad. Stir lentils into a marinara sauce to serve over pasta, use them as a filling for tacos or add them to roasted vegetables and top with a tahini dressing.
Greek and Icelandic yogurt
Greek or Icelandic yogurt deliver up to 28 g of protein per cup and can be an excellent source of calcium, though the amount varies considerably by brand. (Check the Nutrition Facts table if calcium is also a priority.)
These thick strained yogurts aren’t just for breakfast. They can be also be a great source of protein for lunches, dinners and snacks.
Use Greek or Icelandic yogurt as a base for a savoury bowl. Top it with chopped tomato and cucumber or roasted vegetables, chickpeas, leftover cooked whole grains, herbs and a drizzle of olive oil.
Stuff mini peppers with seasoned yogurt and herbs. Assemble a snack plate with yogurt, whole grain crackers, raw vegetables and olives.
Leslie Beck, a Toronto-based private practice dietitian, is director of food and nutrition at Medcan.
