Save time & money with our NEW Meal Planner!

Save time & money with Meal Planner!

What up to 29 Grams of Protein Looks Like With Canned Staples

Published April 20, 2020
2 minute read
An image displaying the text "What up to 29 grams of protein looks like with canned staples" above five dishes. The dishes contain a mix of vegetables, grains, beans, canned meat, and other ingredients, demonstrating various meal options. MyFitnessPal Blog
Published April 20, 2020
2 minute read
In This Article

When you’re limiting trips to the grocery store or trying to stretch your budget, canned foods are a great source of nutrients like fiber and protein. They also retain most of their fat-soluble vitamins (A, D, E and K) and minerals. In fact, canned tomatoes actually have twice the lycopene content of fresh tomatoes, making them a great source of powerful antioxidants.

Canned beans are super convenient and versatile and make for an excellent source of plant-based protein. Canned fish (Think: tuna, salmon, sardines and anchovies) is also rich in protein, as well as heart-healthy omega-3’s, making it a convenient and affordable source of these essential fats. Just make sure to look for low-sodium versions whenever possible.

These high-protein recipes take advantage of canned foods and other pantry staples and feature up to 29 grams of protein per serving.

Check out our Healthy Pantry Recipes for easy-to-cook meals using non-perishable foods with helpful substitutions.

Calories: 298; Total Fat: 10g; Carbs: 24g; Dietary Fiber: 5g; Protein 29g

Calories: 385; Total Fat: 11g; Carbs: 58g; Dietary Fiber: 12g; Protein: 16g

Calories: 415; Total Fat: 8g; Carbs: 60g; Dietary Fiber: 11g; Protein: 25g

Calories: 226; Total Fat: 8g; Carbs: 24g; Dietary Fiber: 4g; Protein: 15g

Calories: 159; Total Fat: 6g; Carbs: 12g; Dietary Fiber: 3g; Protein: 18g

Protein helps keep you satisfied which promotes weight loss. Search our High Protein collection with egg, meat, seafood, and vegetarian recipes in “Recipe Discovery” in the MyFitnessPal app.

The information in this article is provided solely for informational purposes. This information is not medical advice and should not be relied upon when making medical decisions, or to diagnose or treat a health condition or illness. You should seek the advice of a physician or a medical professional before beginning any dietary programs or plans, exercise regimen or any other fitness or wellness activities.

About the Authors

Meet the people behind the post

Related articles

More inspiration for you

9 minute read
Learn the basics of home cooking with our guide, covering essential tips, techniques, and
8 minute read
Learn the signs of low fiber intake, easy ways to boost your fiber naturally,
5 minute read
Get help reducing mealtime stress—plus, maybe even help you save some time and money,
7 minute read
MyFitnessPal now offers three membership options to help you get there in a way
In This Article
Recent posts
9 minute read
Learn the basics of home cooking with our guide, covering essential tips, techniques, and
8 minute read
Learn the signs of low fiber intake, easy ways to boost your fiber naturally,
5 minute read
Get help reducing mealtime stress—plus, maybe even help you save some time and money,