One of the goals in our program at TMN is a personalized daily protein goal.

Canned Salmon and Canned Tuna 

Canned salmon and canned tuna are shelf stable proteins that can be used for a quick meal. Both of which are excellent sources of vitamin B6 which may be associated with decreased risk of some cancers. For our mom-to-be clients, vitamin B6 is shown to relieve nausea associated with pregnancy.1 Check out these salmon packets at Target. They can be used for a sandwich, added to a salad or eaten with crackers. 

Edamame

Edamame is an immature soybean that is harvested before it ripens and can be found in many Asian cuisines. They are in pods that are typically steamed, salted then popped out of their pods to be enjoyed. One cup of edamame yields 17 grams of protein. To make this vegan-friendly protein source even better you can find it frozen in the frozen vegetable aisle. Add these to salads, stir frys or lightly salt them and enjoy as a snack. 

Skim Milk and Soy Milk

Both skim milk and soy milk have 7-8 grams of protein per serving and both are sources of calcium. These can both be used in place of water in many recipes such as muffins, pancakes and smoothies as a way to increase the protein content in the recipe. 

Beef Jerky and Turkey Jerky

Jerky is a great on-the-go high protein snack that is also shelf stable. You can stash a few single serving packages like these in your car, backpack, or laptop bag for when you’re in a pinch. When planning your snacks, we like to pair carbohydrates to our proteins, so we recommend grabbing an apple to take along with you. 

Quinoa

Quinoa is classified as a whole grain, but also has quite the protein punch yielding 8 grams per one cup cooked. This protein source calls for a little more preparation than the ones we’ve mentioned above, but it is a great meal prep item and will last in the refrigerator for several days. It is also versatile- you can find both breakfast and dinner uses for this grain. You can also find recipes using it hot, and some recipes using it chilled. For lunch we like to add it chilled to our salad, and for breakfast we like this Cinnamon Toast Breakfast Quinoa by Cookie and Katie.

Vitamin B6. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/vitamin-b6/. Published March 7, 2023. Accessed March 22, 2023.