A balanced diet thrives on variety and essential nutrients, with protein at the forefront. As we spend more time at home and cut back on grocery trips, stocking durable healthy proteins makes perfect sense. Here are 7 top sources that stay fresh longest, backed by their nutrient profiles and storage savvy.
Read also: 'We need this now: proteins, the invisible powerhouses'
Tempeh, a fermented soybean product, offers rich plant-based protein and essential vitamin B12—key for vegetarians and vegans. Pro tip: Boil slices for 15 minutes before stir-frying or adding to gado gado for bold flavor.
This pressed soy curd, loved worldwide, delivers versatile plant protein plus manganese, selenium, and phosphorus. Neutral-tasting, it shines in silken form for soups, smoothies, and desserts, or firm for grilling and stir-fries.
Two tablespoons pack 7 grams of protein, antioxidants, and vital nutrients. Keep the jar sealed in the fridge for max freshness. Stir into smoothies, bakes, protein bars, or energy balls for an easy boost.
A large egg provides 6.3 grams of protein, plus B12, choline, and biotin. Affordable and nutrient-dense, they're endlessly versatile—boil, fry, scramble into omelets, or bake into casseroles.
Fermented dairy loaded with protein, calcium, B12, phosphorus, and probiotics. Studies link it to lower risks of weight gain, metabolic issues, heart disease, and type 2 diabetes. Pair with granola and fruit for breakfast.
Beans, lentils, peas, chickpeas—over 13,000 varieties offer plant protein, fiber, B vitamins, and iron. Store dry up to 12 months airtight; cooked, 7 days in the fridge. Great in chilis or salads.
Refrigerate to extend life to 6 months and avoid rancidity. Beyond protein, they supply fiber, magnesium, zinc, and vitamin E. Snack straight or toss into yogurt and salads for nutrition.
