Vegans and carnivores alike, fear not; you can get your fill of protein with items you probably already have in your pantry. We spoke to our favorite dietitians on how to boost the protein of any meal you make—be it sweet breakfasts, simple lunches, or hearty dinners (and all those cheeky snacks in between). Here’s exactly how you should stock your shelves: “One of my personal favorites is a spiced Moroccan chickpea stew, which uses up cans of chickpeas, diced tomatoes, and tomato paste,” says registered dietitian and functional medicine nutritionist Megan Fahey, M.S., R.D., CDN. After mixing those together in your stew, “raid the spice cabinet to incorporate turmeric, paprika, garam masala, cumin, and cayenne pepper, and then simply serve over rice.” Easy, fragrant, and so delicious. But collagen supplements go beyond smoothies: You can also easily add collagen to any baked good. (Here are a few recipes to try.) Or you can stir it into a latte or coffee in the morning. For registered dietitian Molly Knusden, M.S., RDN, almonds tend to reign supreme: “Not only do almonds have a great macronutrient profile, they also contribute 7% of the daily value for calcium,” she says. However, if you aren’t a huge fan of almonds, walnuts, pecans, pistachios, or Brazil nuts will do just the trick. In fact, mixing nuts will offer unique flavors and mineral profiles, says Fahey, so feel free to make your own trail mix to snack on in between virtual meetings. Each type has its own nutritional profile, as the different colors have slightly unique phytonutrients, says Knusden. But “in general, about 1 cup of cooked lentils provides 16 to 18 grams of protein and between 200 to 240 calories,” she says. “It can be used for anything—from a breakfast hash with potatoes and celery to salmon cakes to even a salmon spread with crackers,” says registered dietitian Carlene Thomas, RDN. A versatile option, you can fit canned Alaskan salmon into any of your meals to boost the protein content. (For the easiest salmon cakes ever, check out our recipe here.) Consider these five items your pantry staples during your time at home. Protein-packed, dietitian-approved.
