15 High-Protein Foods to Add to Your Cart + 3 Takeaways From My Nutrition Conference
Check out my new work for CNN, Blue Apron, Peloton, Food & Wine, Hotels Above Par and more!
Hi, all!
I hope your March has been much more happy than mad—and that your team is still rocking their way through the bracket. (Go Cyclones!) I’m feeling joyful, grateful and inspired after attending a nutrition conference in La Jolla, California last week. In addition to connecting with some seriously inspiring dietitians, editors, writers and marketing pros (many of which I’m lucky enough to collaborate with frequently), I have a notebook full of notes for potential story ideas…and to share with you!
We discussed the latest nutrition research as well as what’s new and next in the wide world of foods, drinks and supplements. Instead of recapping the whole event or trip, I thought it would be fun to share 3 fun facts from the presentations:
Krill oil > fish oil supplements. Back in 2021, I ghostwrote a feature about the different types of omega-3 supplements, and have been taking krill oil daily ever since. Krill are one of the most sustainable and purest sources of omega-3 fats, and the phospholipids they contain help the body absorb and deliver the omega-3s better than conventional fish oil supplements. (In other words, krill oil is more bioavailable.) Krill oil supplements contain EPA and DHA omega-3s, plus choline (which regulates memory, mood, muscle control and more) and astaxanthin (which protects the supplements from oxidation, so you need not store them in the fridge).
Eat 5 to 6 prunes per day to bolster your bones. Bone development peaks around age 30. Weight-bearing exercise, focusing on flexibility, stability and balance, plus consuming enough protein and certain vitamins and minerals can help us prevent bone loss as much as possible as we age. Research suggests that snacking on 5 to 6 prunes per day (or blending them into smoothies or other recipes) may improve the absorption of calcium thanks to their vitamin K. Prunes also support gut health and offer a dose of antioxidants, both of which have downstream skeletal-supporting effects.
Use sparkling water as a base for blended drinks. True, the fizz will dissipate, but the flavor remains. For a refreshing warm weather sip, try this recipe from Joy Bauer: To a blender pitcher, add 1 1/2 cups frozen blackberries, 1 1/2 cups frozen raspberries and one 12-ounce can LaCroix Black-Razzberry sparkling water. Blend until think and smooth. This makes 2 servings, each with 90 calories, 3 grams of protein, and a whopping 11 grams of fiber.
What to Read…
Speaking of fiber, at the end of the conference, I noticed some trending topics across several presentations. I asked my Instagram friends to vote on which they were most interested in learning more about—sustainability, optimal aging, plant-forward eating and gut health—and gut health garnered more than 50 percent of the votes.
Talk about perfect timing: My most comprehensive guide yet to all things gut health just went live this week on Blue Apron! For an overview of the science-backed reasons why gut health matters, what to eat and avoid to promote it and score a 7-day gut health-supporting meal plan, don’t miss the first story below.
Then keep reading for some fun food trivia, creative recipe inspiration, shame-free health advice and tour a stunning and sustainable vacation destination you might want to add to your bucket list.
Blue Apron: How to Create a Gut-Healthy Meal Plan
Peloton: How to Prevent Bonking During Your Next Endurance Run or Ride
CNN: This ‘6 to 1’ Trick Might Make Your Grocery Shopping Easier
Food & Wine: I Use This Big Pasta Bowl Every Single Day, and It Costs Less Than My Starbucks Order
Allrecipes: The Pioneer Woman's Chicken Noodle Soup Recipe is Missing 1 Major Ingredient (On Purpose)
Allrecipes: Frank Sinatra’s Favorite Candy Is as Classic as He Is
Southern Living: Olive Garden Just Shared A Genius Idea For Using Those Famous After-Dinner Mints
Southern Living: Butter Is Shaped Differently Depending On Where You Live—Here's Why
Better Homes and Gardens: 15 Brilliant Options For What to Do With Stale Bread
Better Homes and Gardens: The Best (and Worst) Ways to Hold a Wine Glass, According to Sommeliers
Better Homes and Gardens: How to Store Sourdough Bread So It Stays Fresh as Long as Possible
Better Homes and Gardens: These Side Dishes for Tacos Are Ready For You to Build a Restaurant-Style Menu
Better Homes and Gardens: What Is Burrata—And How Is it Different From Mozzarella? Cheese Experts Explain
Better Homes and Gardens: Summer Rolls, Spring Rolls, and Egg Rolls: An Iron Chef Explains the Difference
EatingWell: What Color Should Your Pee Be? Here's What Doctors Say
EatingWell: 5 "Bad" Things You Should Actually Be Doing for Better Heart Health, According to Experts
dsm Magazine: 4 Tips for a Bountiful Garden Harvest in 2024
Hotels Above Par: This Scenic Sedona Boutique Hotel is an Eco-Friendly Paradise (That Will Make You Feel Like Royalty)
What to Eat…
High-Protein Snacks and Meal-Builders
In case you missed it, one of my 4 intentions for 2024 was to rebuild a solid foundation. After coming face to face with some data about how I had been slacking a bit on fueling my body properly for the amount of activity I enjoy, I enlisted the help of Colleen at Expedition Wellness.
I’ll report more about the experience and the mental, emotional and physical journey I’ve been on in the future, but for now, I’m incredibly proud to share that 3 months into our partnership, I’ve made some noticeable progress! I’ve gone up a set of dumbbells on about half of my regular lifts, and have experienced several cognitive and physical benefits that I’ll share more about soon.
One of our major priorities, and one that I think has been key to this good growth? Prioritizing protein.
As my friend Lauren Harris-Pincus told me for a DailyOM story: “Protein is responsible for many important functions in the body, including the building and repair of tissues, making hormones and enzymes, supporting immunity, regulating metabolism and transporting nutrients and oxygen.”
I’ve known since I was in grade school that protein is a wise choice, but I had never focused on incorporating a specific amount into my meal plan. I’m not tracking anything specifically, as that can be triggering due to my history with anorexia, but setting a rough protein goal for meals and snacks has been incredibly beneficial. It’s also been pretty fun to hunt for and sample new-to-me items that allow me to sneak in a bit more.
Admittedly, not every day is a protein win, and my frequent travels can certainly add a hurdle to the track. But I’m getting into a groove at home and on the road, and have discovered a handful of products that earn my stamp of approval—and are worthy of a spot in your cart if you’d like to pump up and diversify your protein sources, too.
At Home
Big Mountain Foods Soy-Free Tofu: 32 grams for 6 ounces
Made with fava beans and sea salt, this tofu-textured protein is phenomenal in my friend Jackie’s Tofu Shawarma Bowl recipe.
Brami Garlic and Rosemary Lupini Beans: 8 grams for 30 beans
Like favas, lupini beans are naturally rich in protein. This format delivers even more health benefits because Brami’s shelf-stable, ready to eat beans are pickled with vinegar, herbs and aromatics. I eat them as a snack, toss them onto salads, or stir them into pastas or soups.
Goodles Loopdy-Doos: 10 grams for 2 ounces
This cavatappi tastes just like white flour pasta, but is made with wheat flour, chickpea protein, and wheat protein. Cooked Loopdy-Doos + jarred marinara + sautéed vegetables + Simek’s Classic Turkey Meatballs = a fairly respectable 20-minute meal.
Kevin’s Seasoned Chicken with Hawaiian BBQ Sauce: 28 grams for 6 ounces
As a household of one, I love that Kevin’s marinated meats can be refrigerated or frozen. My freezer is an MVP for meats, breads, fruits and vegetables so I can keep my food waste to a minimum.
Dave’s Killer Bread Organic 21 Whole Grains and Seed Bread: 5 grams per slice
Here’s a bread that holds up great in the freezer. My most common pre-workout snack for a quick carb (aka energy) boost to prevent bonking: A toasted slice of Dave’s Killer Bread spread with Chia Smash.
Full Circle Organic Ready to Eat Quinoa: 6 grams per 4.2-ounce package
Sure, I could (and do sometimes) cook quinoa from scratch, but when I’m crunched for time, these whole grain bowls come in clutch. After 60 seconds in the microwave, the fluffy, nutty grains are good to go.
Batch Balanced Lemon Muffins: 17 grams of protein for 2 muffins
This female-owned, Iowa-based brand offers sweet and savory frozen muffin mixes. Simply thaw, slice a corner off the bag and pipe the batter into a greased muffin pan. I adore this flavor for spring, and have been known to sprinkle the tops with a few frozen wild blueberries for extra flavor, fiber, and antioxidants.
Kodiak Cinnamon Graham Cracker Bear Bites: 5 grams for 15 bites
When I’m in the mood for something crunchy and sweet, these 100 percent whole grain crackers hit the spot.
Good Culture Strawberry 3 g Cottage Cheese: 16 grams per 5-ounce cup
The small curd, not-too-sweet nature of Good Culture’s creations—plain or with fruit jelly on the bottom—officially convinced me to hop aboard the crowded cottage cheese bandwagon.
Seven Sundays Oat Protein Simply Honey Cereal: 5 grams per cup
How often do you come across a breakfast cereal made with just 5 ingredients? This Honey Nut Cheerio-like option checks that box, and gains its protein from “upcycled oat protein,” which is made from leftovers from oat milk production. I love adding small handful on top of cottage cheese for a makeshift “parfait.”
In the Airport
Since I’ve taken 16 flights so far in 2024 and swear by walking airport laps during every layover, I’ve had ample time to find and fuel up with options here.
Wonderful Pistachios Jalapeño Lime: 6 grams per 1/4 cup
Opt for another flavor or type of nut if you can’t find these—or like those better, of course.
Chobani Plain Greek Yogurt: 15 grams per 5.3-ounce cup
Or any Greek yogurt available in the refrigerator case. Fage and Siggi’s are my go-tos at home, but those seem to be less frequent fridge stars at airport shops.
Oberto Chicken Bites with Barbecue Dipping Sauce: 21 grams per package
I’ve only found this at the Nashville airport, but fell in love at first bite. Chick-Fil-A’s 8-Piece Grilled Nuggets with your choice of dipping sauce would be similar (although I’ve yet to eat at Chick-Fil-A… 🙈).
Grilled Chicken Salad: Protein content varies, but I estimate about 30 grams
Nearly every non-fast food restaurant has some variation of this! On my flight home from La Jolla, I had Panera’s Greek Salad with smoked pulled chicken.
Wilde Himalayan Pink Sea Salt Protein Chips: 10 grams for 20 chips
It sounds odd for chips to be made from chicken breast and egg whites, but they actually taste pretty solid! Warning: The Chicken and Waffles flavor is an acquired taste…and not mine. 😊
16 flights?!?! What’s your secret to not perpetually having a cold???