Life is busy. By dinner time, I’m usually tired and thinking about a long to-do list that I haven’t finished. I don’t have much time or energy for making elaborate meals, but I know that nutritious meals are critical. They keep us going now, and they set the stage for a healthier future. In this series of blog posts, I’ll give my top foods for putting together healthier and quick meals, and offer tips for serving balanced meals that kids and parents can enjoy. Let’s start with protein.
Protein is essential for everyone, and growing kids can use a lot! It’s a good idea to have at least one high-protein food at most meals and snacks. My son enjoys most lean proteins that I offer, thankfully. Here are some of his favorites that are quick to get on the table.
What Is a Lean Protein?
Lean proteins are usually defined as protein sources that are low in saturated fat. It may be surprising to hear that the category of lean proteins usually includes nuts, peanuts and seeds. They’re high in fat, but mostly in heart-healthy unsaturated fats.
These are usually considered lean proteins.
- Fish and shellfish
- Skinless chicken and turkey, including lean ground turkey
- Beans, split peas, and lentils
- Low-fat cheese and cottage cheese, non-fat yogurt, and non-fat milk
- Eggs and egg whites
- Nuts, peanuts, and seeds
These are usually not considered lean proteins.
- Fatty meats like many steaks, ribs, most ground beef, brisket, and pork chops
- Processed meats like ham, bacon, sausage, pepperoni, and salami
Red meat can be low in saturated fat, but even lean red meats can increase the risk for heart disease due to the way your body digests them.
Some deli meats are low in fat and calories. Lean ham and turkey breast are examples. Because they’re processed, they usually contain nitrates, which are known to increase the risk for certain types of cancer. That’s why I tend to avoid them.
Keeping Lean Protein Lean – Healthy Cooking Methods
How you prepare your protein matters, too. Grilled and roasted choices, for example, are lower in carbohydrates and fat than battered or breaded and fried options. Fish sticks, popcorn shrimp, and chicken fingers are common examples of lean proteins transformed into not-so-lean options.
Eggs – Naturally Tasty and Quick
Eggs are staples in my household when prices are down. Kids like their texture, too. They don’t need seasoning, and they’re high in protein. Egg whites are nearly pure protein, while egg yolks have every essential nutrient except vitamin C – no joke! I usually make egg whites for myself to reduce cholesterol and saturated fat. My son likes yolks and whites, so I usually give him a whole egg and additional whites if he wants.
I like making a few hard-boiled eggs that I can keep in the fridge for a few days and peel at meal time. We also make a lot of eggs in a frying pan with cooking spray. They take about 3 minutes to prepare, and the pan may be easier to clean than you expect. We both like eggs plain because we like their taste naturally, but you can add cheese, vegetables, and any herbs you like.
Cottage Cheese – A Refreshing Source of Protein and Calcium
Cottage cheese is as quick as it gets when it comes to protein. Just serve it! It’s cool and refreshing on warm days when my son has been playing hard all afternoon. He always lights up when I offer him cottage cheese. Each half-cup of low-fat cottage cheese has 13 grams of protein and 8% of the daily value for calcium, which is essential for bone health.
We both like it plain, but most people add nuts, seeds, fresh cut fruit or berries, or whole-grain cereal to it. You can also cook with it; for example, try it in lasagna layered with marinara sauce and whole-grain noodles or slices of eggplant.
Swai – Carb-Free Protein
Individually frozen fish fillets make me feel great as a parent because of their nutrition. Plus, they’re quick, easy, and affordable. We get swai most often. It’s a mild-flavored white fish similar to tilapia, but it’s a little bit flakier. I broil or microwave a fillet, which is enough for 1-2 people. Fish has about 25 grams of protein per 3-ounce serving. Swai is low in calories, with 80 per serving.
Try it plain, or use it for healthy baked fish sticks with a coating of crushed whole-grain cereal or almond meal mixed with parmesan cheese.
Salmon – Brain and Heart-Healthy Treat
We also get individually frozen fillets of salmon regularly. It’s probably one of the world’s healthiest foods due to its high amount of heart-healthy and brain-healthy omega-3 fatty acids. Yes, I serve my son fish the night before important tests at school, just like my dad used to make me salmon the night before a track meet or cross country race!
Salmon is another option you can have plain. We also like it with teriyaki sauce or salsa. One of my regular dishes is salmon fajitas with onions, bell peppers, and tomatoes.
Frozen Chicken Tenderloins – Simple and Versatile
Frozen skinless chicken tenderloins or skinless chicken breast is portion-controlled. Just thaw and cook it so it’s ready to serve or use. I don’t eat chicken often, but it’s one of my son’s favorite foods. It has 25 grams of protein per serving, and has B vitamins and some heme iron. That’s the kind of iron that your body can absorb more easily than the non-heme form of iron. Non-heme and heme iron are both in animal-based foods, but plant-based foods only have non-heme iron.
Chicken pizza with tomato sauce and low-fat cheese on whole-grain pita or English muffins, chicken burritos on whole-grain tortillas with beans and cooked zucchini sticks, and chicken with mushrooms and onions are easy and nutritious.
Canned Beans – High-Fiber Plant-Based Protein
Canned beans are another staple. They’re a plant-based source of protein, so they’re cholesterol-free, nearly free from saturated fat, and a source of dietary fiber and potassium. Garbanzo beans, black beans, and fat-free or vegetarian refried beans are our usual choices, but pinto beans, navy beans, and cannellini beans are good, too.
Burritos on whole-wheat tortillas and tacos in whole-grain shells are easy bean options for my son. For me, I like beans as a side to my salad. You might be able to get pickier kids to eat beans in chili, though some kids like them as a finger food. Try roasting them with salt for a crunchy treat.
Meat Substitutes – Flavorful Plant-Based Based Burgers and Hot Dogs
Plant-based meat substitutes can be highly processed, and their nutrient profiles vary widely. Some brands are high in saturated fat from palm or coconut oil, and we don’t choose those types. Instead, I look for soy or bean-based options. Bean burgers and soy-based meatless hot dogs are perennial favorites, but adults who are watching sodium may need to be careful about quantities.
To enjoy in minutes, just serve your black bean burger patties or meatless hot dogs with a whole-grain hamburger or hot dog bun, which are usually available in store brands. You can also cut them up and add them to salads, eggs, or soup.
These proteins help us out on busy nights, which is most nights. They’re all tasty, nutritious, and ready in seconds or minutes. Plus, they’re affordable, especially in comparison to red meat.
If you’re looking for healthy protein options that you and your family can all enjoy on busy nights, or anything else about healthy living in real life is on your mind, let’s talk!
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