Processed Foods with a Protein Boost? Yes, Please!

Let’s be honest: when life gets busy, processed foods can feel like lifesavers. In a perfect world, we could all eat completely clean, organic, fresh food straight from the garden. But for most of us, frozen meals, canned soups, and pre-packaged snacks save the day when there’s no time to cook from scratch. But here’s the catch—they often lack protein, a key player in keeping you full and energized.

The good news?

You can “level up” these store-bought staples by adding a little extra protein without sacrificing convenience or flavor. Here’s how to turn those go-to processed options into macro-friendly meals that fuel you and your family.

1. Start with the right base

Not all processed foods are created equal. When choosing a base to level up, look for options that are:

• Low in added sugars and saturated fats
• Higher in fiber (a bonus for feeling full!)
• Versatile enough to pair with protein add-ins

Examples:

• Plain frozen vegetables
• Whole-grain pasta or rice bowls
• Canned soups or broths with minimal additives
• Pre-made salads with no dressing or toppings

2. Protein power-ups to the rescue

Adding protein to processed foods doesn’t have to be complicated. Here are some quick and easy ideas:

Protein Add-Ins

• Shredded Rotisserie Chicken: Toss it into frozen stir-fry veggies or a microwaveable pasta bowl.
• Canned Tuna or Salmon: Mix with canned soups or serve on top of store-bought salads.
• Eggs: Crack an egg into instant ramen or microwave a scrambled egg to pair with frozen breakfast options.
• Cottage Cheese: Stir into canned tomato soup for a creamy, protein-packed twist.
• Greek Yogurt: Use as a topping for chili or baked potatoes, or mix it into pre-made salad dressings.

Store-bought Protein Heroes

• Protein Powders: Blend into ice cream, smoothies or mix into oatmeal packets.
• Pre-Cooked Shrimp: Add to frozen stir-fries or grain bowls.
• Turkey Pepperoni: Pair with frozen pizza or a simple salad for extra protein.

3. Recipes to try

Ramen Upgrade

• Start with a pack of plain instant ramen (ditch the high-sodium flavor packet).
• Add shredded chicken, an egg, and a handful of spinach.
• Flavor with soy sauce, sesame oil, and a sprinkle of red pepper flakes.

Creamy Tomato Protein Soup

• Heat up canned tomato soup.
• Stir in ½ cup of cottage cheese or plain Greek yogurt.
• Top with fresh basil and a drizzle of olive oil for a gourmet touch.

High-Protein Breakfast Bowl

• Take a frozen hash brown mix or pre-cooked potatoes.
• Top with scrambled eggs, shredded cheese, and diced turkey sausage.
• Finish with hot sauce or avocado slices.

4. Pro Tips for Busy days

1. Batch Cook Add-Ins: Grill a batch of chicken or boil some hard-boiled eggs at the beginning of the week. Keep them handy for quick protein boosts.
2. Embrace the Freezer Aisle: Look for frozen meals labeled “high-protein” and bulk them up even further with add-ins like shrimp or edamame.
3. Season Wisely: Most processed foods are light on seasonings or overly salty. Keep pantry staples like garlic powder, paprika, and lemon juice on hand to brighten flavors.

5. Keep It Balanced

Remember, while leveling up processed foods with protein is a fantastic way to meet your macros, balance is key. Pair these upgraded meals with fresh fruits or a side salad to round out the nutrients.

Processed foods don’t have to derail your health goals. With a little creativity and some protein-packed tweaks, you can transform them into satisfying, macro-friendly meals that you (and your family!) will love.

Ready to give it a try? Let us know your favorite way to “level up” your store-bought staples by tagging us on social media with your creations!