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

Danielle Omar, RD
by Danielle Omar, RD
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What up to 29 Grams of Protein Looks Like With Canned Staples

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.

About the Author

Danielle Omar, RD
Danielle Omar, RD

Danielle is an integrative dietitian, culinary nutritionist, author and consultant, frequently lending her love of creating to high-profile food and nutrition media outlets. She’s a regularly featured blogger and founder of foodconfidence.comwhere she inspires men and women on their journey to become their healthiest self. Connect with her on Instagram and Facebook.


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