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

Focusing on protein-rich foods can help you feel energized, satisfied and support your overall health.

Sonia Bozzo

Nutrition-focused goals are not uncommon at the start of a new year.

Theres something about a fresh start thats so motivating.

photo of bowls of dried quinoa, lentils, cottage cheese, yogurt, a glass of milk and canned fish

Photo:Sonia Bozzo

But improving your eating habits doesnt mean you should cut out specific foods or follow a restrictive diet.

Instead, focus on balance and getting a variety of nutrients.

Milk

Plant-based milks are popular, but most of them arent a great source of protein.

glasses of milk

Sonia Bozzo

Canned tuna and salmon have 20 grams of protein per 3-ounce servings and canned sardines have 24 grams.

As an added wintertime bonus, most canned fish also is rich inomega-3 fatty acids.

AndEasy Salmon Cakesare made with ingredients you may already have on handplus theyre on the table in 30 minutes.

various kinds of fish in tins

Sonia Bozzo

For a high fiber, protein-packed breakfast, try Greek yogurt topped with almonds and berries.

Lentils are a budget-friendly and shelf-stable protein option.

Buy them dry or canned and rinse them before adding to your meals.

photo of a bowl of dried quinoa

Sonia Bozzo

They go great in salads, quesadillas, and of course, soups, Lawson adds.

If you are a make-ahead breakfast person, our savoryBreakfast Dal Bowlis a must-try.

OrLentil & Vegetable Soup with Parmesanis a satisfying one-pot meal.

bowl of yogurt with a second bowl topped with berries and nuts cropping out of frame

Sonia Bozzo

If sodium content is a concern, opt for low-salt or unsalted cottage cheese.

Tourkochristou E, Triantos C, Mouzaki A.The Influence of Nutritional Factors on Immunological Outcomes.

2021;12:665968. doi:10.3389/fimmu.2021.665968