Have you seen the recent headlines about canned tuna losing its popularity? This high-quality, convenient form of protein has seen sales drop by 40% in recent years, according to the USDA. Apparently, this is largely due to millennials not buying it, because they favor fresher fare.
Lentils
In addition to canned and frozen options, you can purchase steamed, ready-to-eat lentils in the produce section of many markets. A one cup portion provides roughly 18 grams of protein, along with 16 grams of filling fiber (over 60% of your daily target), and a plethora of vitamins, minerals, and antioxidants.
Pea protein burgers
While I always prefer whole foods over anything processed, I am a big fan of burgers made from pea protein, which is derived from yellow split peas. In addition to pea protein being naturally gluten-free and not a common allergen, it's easy to find pea burgers made with whole food ingredients.
Hard-boiled eggs
While hard-boiled eggs are super easy to make, you can also purchase them pre-cooked. Each whole egg provides about 6 grams of protein. Plus, newer research shows that the cholesterol in eggs, which is entirely found in the yolk, has little if any negative impact on blood cholesterol.
Plant protein powder
Here's another processed food that can be made with simple, clean ingredients and used in a wide variety of ways. One scoop of plant protein powder can provide at least 20 grams of protein, with little carbs and fat.
Beans
If you don't own a can opener, as apparently is the case for many millennials, look for beans sold in shelf-stable, tear-open boxes. One cup of organic vegetarian baked beans contains roughly 12 grams each of protein and fiber.
Greek yogurt
Both plant-based and dairy-based grass-fed Greek yogurts can be good sources of ready-to-eat protein. Depending on the brand, one individual container of a plant-based variety provides 11-14 grams of protein. The great thing about plain Greek yogurt is you can enjoy it either sweet or savory.
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