Whether you’re aiming to stay full between meals or want to make your snacks and dinners more satisfying, having high-protein staples on hand makes healthy eating a whole lot easier. These fridge-friendly options are versatile, delicious, and can be added to everything from breakfast bowls to savory dinners.
1. Plain Greek Yogurt
- Protein: ~15g per ¾ cup
- How to use it: Mix with fruit and high-volume toppings, stir into oats, or use as a creamy base for dressings and dips with low-carb pitas or tortillas.
- Bonus: It’s a great base for protein shakes — just blend with sweetener, vanilla, a little milk, and flavorings like cocoa or fruit!
2. Cottage Cheese
- Protein: ~13g per ½ cup
- How to use it: Eat it sweet with fruit and cinnamon, savory with tomatoes and cracked pepper, or blend it smooth into a protein pudding, dip, or shake!
- Tip: Blended cottage cheese is excellent in both sweet and savory recipes — and it’s great stirred into pasta or used to thicken soups and sauces.
3. Homemade Protein Shakes (Greek Yogurt or Cottage Cheese Base)
- Prep once, enjoy all week:
Blend 1 cup Greek yogurt or cottage cheese with milk or unsweetened almond milk, sweetener, vanilla or other extracts, and optional protein powder. Store in the fridge in mason jars for a creamy, fridge-stable shake option! - Flavors to try: Vanilla, chocolate, cinnamon roll, mocha, or peanut butter cup!
4. Shredded Rotisserie Chicken
- Protein: ~25g per 3 oz
- How to use it: Keep a container in the fridge to toss into salads, wraps, bowls, or warm rice dishes. It’s flavorful, tender, and ready in seconds.
5. Canned or Pouched Tuna/Salmon (Refrigerated After Opening)
- Protein: ~20g per pouch
- How to use it: Mix with a little Greek yogurt or light mayo for a quick tuna salad, or add to crackers or low carb tortillas for a protein-rich snack.
6. Cooked Lean Ground Meat (Beef, Turkey, or Chicken)
- Protein: ~22g per 3 oz
- How to use it: Meal prep a batch of cooked, seasoned meat to throw into tacos, quesadillas, rice bowls, or even add to scrambled tofu or veggies.
7. Hard-Boiled Eggs (Optional!)
- Protein: ~6g per egg
- How to use it: A classic, but don’t skip it if you tolerate eggs! Slice onto toast, mix into salads, or grab one for a quick bite.
8. Protein-Rich Dips
- Examples: Greek yogurt tzatziki, blended cottage cheese ranch dip, hummus swirled with Greek yogurt
- How to use them: Use as dips for veggies or crackers, or as flavorful spreads in wraps and bowls.
✨ Bonus Tip: Keep pre-washed veggies, low carb pitas, low carb tortillas, or high-fiber crackers nearby for instant pairings. With these protein-rich staples on hand, you’re always a step ahead of your hunger!