Welcome to Part 4 and the final segment of My Favourite Grocery Staples. Once you have all your fresh produce selected, it’s time to introduce some lean protein sources. This segment is going to focus on proteins that can be refrigerated or frozen for use throughout the week.
Here what you’ll find in my fridge
Goat Cheese
Limiting dairy products has been shown to be beneficial to health as it tends to be highly acidic. But you don’t have to miss out on the flavour or texture of cheese. Goat cheese comes in many forms, such as creamed, cheddar, asiago, feta, and even parmigiana. I’ve started using a local brand called Great Lakes Goat Dairy that’s delicious. You can order it online and it’ll ship to your home.
Eggs
These babies are one of my favourite protein sources. They are filled with omega fatty acids, lean protein, healthy carbohydrates, amino acids, and minerals. I like to make omelettes a few times a week for lunch or even a light dinner paired with a salad. Keep a handful of hardboiled eggs in the fridge to add to salads or to provide a high-protein snack. Line muffin tins with wraps and add spiced whisked eggs to make quick mini-quiches when in a pinch.
Chicken
Start by selecting an antibiotic-free or organic brand. Grilling chicken ahead of time to add to salads or wraps helps make for speedy lunches or when you need a quick protein hit after a workout. Keep a variety of spices on hand to create different flavours for roasting or stirfrys. Most supermarkets offer pre-roasted rotisserie chickens that can serve as a quick meal, while leftovers make lovely soups and stews.
Fish
I really like wild pacific salmon and tilapia, as well as other wild caught fish. It’s important to read labels to know where your fish is caught. Farmed fish can be questionable, as it’s not always easy to know what the fish have been eating. Pan searing or grilling fish are two wonderful ways to enjoy fish, especially when fresh lemon is drizzled on it. Fish gives you a healthy dose of protein with the side benefit of omega fatty acids.
Extra Lean Ground Turkey
Select a pound to make meatballs, meatloaf, chilli, or tacos. Liven up a pasta dish when added to your favourite tomato sauce. Cooked ground turkey freezes well, so it makes weekly meal planning easy. Whip up your favourite turkey lasagne or shepherd’s pie and have it ready to go for days when you’d prefer to let the oven do cooking.
Almond Milk
I’ve used soy and rice milks over the years, but nothing compares with the frothy consistency of almond milk. There are many varieties available, but my favourite it Silk Unsweetened Original. There is no questionable carrageenan contained, it has zero added sugar, and it tastes really good. I use it as a base for my green and berry smoothies, add it to oatmeal, and substitute it seamlessly whenever a recipe calls for milk. If you like a little more sweetness, go ahead and use the Silk Original.
When you add these sources of lean protein to all the produce I’ve highlighted, you can see limitless options for healthy meals emerge.
Tell Me:
Do you have animal protein at most meals each week, or do you eat plant-based protein sources more often? Let me know in the comments. Also, feel free to share your favourite recipe.
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Blessings,
Sheila
