6 High-Protein Foods to Stock Up On In January, According to Dietitians

Nutrition-focused goals are not uncommon at the start of a new year. There’s something about a fresh start that’s so motivating. You might be looking for ways to improve your health and focusing on your eating habits is a good place to start.

But improving your eating habits doesn’t mean you should cut out specific foods or follow a restrictive diet. Instead, focus on balance and getting a variety of nutrients. Stocking up on high-protein foods can set you up for success, helping you feel fuller longer, increase energy levels and support muscle health. In the midst of cold and flu season, eating adequate protein is particularly important due to its role in maintaining a well-functioning immune system. Keep reading for a list of dietitian-approved high-protein foods to keep on hand, plus what to make with them.

Milk

Plant-based milks are popular, but most of them aren’t a great source of protein. Plain unsweetened oat and almond milks have just 1 and 2 grams of protein per cup respectively. That’s not the case with cow’s milk, though. One cup contains 8 grams of protein. Plus Shannon Western BSc MSc, RNutr says, “Cow’s milk contains all the essential amino acids, making it a high-quality source of protein.”

Enjoy a glass of milk with a meal, make a more satisfying bowl of oatmeal by cooking it in milk instead of water or enjoy some Homemade Pudding for dessert. 

Canned Fish

Not only is canned fish like tuna, salmon and sardines an excellent source of protein, but it’s also a budget-friendly alternative to buying fresh. Canned tuna and salmon have 20 grams of protein per 3-ounce servings and canned sardines have 24 grams.

“Tuna is a convenient protein choice that can be easily added to salads, sandwiches, lettuce wraps and grain bowls,” says Patricia Kolesa MS, RDN. And since a 5-ounce can of tuna typically costs less than $2: “Tuna is also a great option for someone looking to increase their overall protein intake while on a budget.”

As an added wintertime bonus, most canned fish also is rich in omega-3 fatty acids. Getting enough omega-3s has been linked to a bevy of benefits, including improved mood. Alexandria Hardy, RDN, LDN says, “The added boost of omega-3 fatty acids boost brain health and can help shake off those winter blues!” 

If you’re looking for an alternative to your usual tuna salad, mix up a batch of this briny Pickled Tuna Salad. And Easy Salmon Cakes are made with ingredients you may already have on hand—plus they’re on the table in 30 minutes.

Quinoa

“Stock up on nonperishable plant-based proteins like quinoa,” recommends Samantha DeVito, M.S., RD, CDN. Not only is quinoa a source of complete plant protein, with about 8 grams protein per 1 cup cooked, it’s also a good source of fiber, which helps increase its satiating quality.

Incredibly versatile, start your morning off right with Cinnamon-Quinoa Breakfast Bowl, use quinoa as the base of a lunchtime grain bowl or use it in place of other rice to boost the protein in Quinoa-Stuffed Peppers.

Greek Yogurt

When it comes to yogurt, strained yogurt like Greek or skyr is your best bet if you’re looking to up your protein intake. Greek yogurt is made by straining yogurt, which removes the whey, yielding a product that is not only thicker, but higher in protein, too: a 6-ounce container of full-fat plain Greek yogurt has about 15 grams of protein while non-strained yogurt has only 6 grams.

“For a high fiber, protein-packed breakfast, try Greek yogurt topped with almonds and berries. Or for a meal on the go, you can add Greek yogurt to a fruit smoothie to get fiber and protein at the start of your day,” says Rachel Jensen MS, RDN.

Greek yogurt can also be used in place of sour cream in dips to bump up the protein intake, like in our Tahini-Yogurt Dip and Avocado-Yogurt Dip. 

Lentils

Amy Lawson M.S., RD, LDN, recommends stocking up on lentils as a source of plant-based protein. Not only does one cup of cooked lentils contain a whopping 18 grams of protein, but they are packed with fiber to support gut health and loaded with antioxidants to support overall health.

“Lentils are a budget-friendly and shelf-stable protein option. Buy them dry or canned and rinse them before adding to your meals. They go great in salads, quesadillas, and of course, soups,” Lawson adds. 

If you are a make-ahead breakfast person, our savory Breakfast Dal Bowl is a must-try. Or Lentil & Vegetable Soup with Parmesan is a satisfying one-pot meal.

Cottage Cheese

“There are many delicious ways to enjoy cottage cheese, including hearty, comforting recipes perfect for the middle of winter,” says Kate Reeder, MCN, RDN. “Cottage cheese can be subbed for ricotta cheese in lasagna, added to a layered pasta bake with ravioli and meat sauce, or blended into a cheese sauce and used for a high-protein mac and cheese.” 

With 12 grams of protein per ½-cup serving, cottage cheese is a great high-protein snack too. Top it with berries and nuts or cucumbers and roasted chickpeas for a tasty snack. If sodium content is a concern, opt for low-salt or unsalted cottage cheese.

The Bottom Line 

If you’re trying to eat more protein this year, stocking up on high-protein foods is a simple way to support better eating habits. When you incorporate more high-in-protein dairy products like milk, Greek yogurt and cottage cheese into your meals, as well as shelf-stable foods like canned fish, quinoa and lentils, you’ll be well on your way to supporting your overall health and well-being, promoting balanced blood sugar and supporting lean muscle mass—deliciously.