Pantry staples aren’t just a backup solution when you run out of fresh ingredients – they’re real staples. Canned beans, tuna, salmon, chickpeas, and tomatoes provide solid nutrients at a fraction of the cost and effort of cooking from scratch. The key is combining them into meals that actually fill you up. Here’s the simple strategy for turning shelf-stable proteins into filling, balanced plates.
Why protein is important for satiety
Protein has staying power. Research consistently shows that meals higher in protein make you feel fuller than meals rich in carbohydrates or fat alone – protein boosts satiety hormones and helps reduce hunger between meals (1). This satiety factor is important when you’re trying to control your appetite without constantly thinking about your next snack.
“High-protein meals help stabilize your energy and keep you full longer than meals that consist primarily of simple carbohydrates or fats. When you combine protein with fiber from vegetables, beans, legumes or whole grains, you’re set for sustained feelings of fullness that last for hours, not minutes,” says Katherine Basbaum, a MyFitnessPal nutritionist.
When you combine protein with fiber—which also slows digestion and adds bulk to your meals—you get a double satiety benefit (6). That’s why combinations like beans with vegetables or tuna with whole grain crackers work so well: protein and fiber together ensure a feeling of satiety.
Stock your pantry with these protein staples
These shelf-stable proteins give you the flexibility to make quick meals without having to shop:
Canned beans and lentils: Black beans, chickpeas, navy beans, pinto beans and lentils all provide protein and fiber. One cup of canned black beans provides about 15 grams of protein and 15 grams of fiber (2).
Canned fish: Tuna and salmon are lean protein powerhouses. A 3-ounce serving of canned tuna contains about 20 grams of protein, while canned salmon provides a similar protein with more omega-3 fatty acids – about 1-2 grams per serving compared to about 0.7 grams of tuna (4) (5).
Canned chicken: Convenient and versatile, high-protein canned chicken is great in salads, wraps or mixed with grains.
Nut butter: Peanut butter, almond butter and other nut butters provide protein and healthy fats.
Canned tomatoes: Although they are not a source of protein, they add flavor, acidity and volume to dishes containing beans or fish.
You might also like this
Build a balanced plate of pantry staples
Instead of following specific recipes, use this flexible strategy to put together satisfying meals:
1. Start with protein
Choose a canned protein as a base: beans, lentils, tuna, salmon or chicken. Aim for a serving that provides you with 15-20+ grams of protein.
2. Add fiber-rich foods
Pair your protein with vegetables (fresh, frozen, or canned), whole grains (like brown rice, quinoa, or whole-wheat pasta), or more beans. Fiber slows digestion and adds bulk without a lot of calories, making you feel full (6).
“The beauty of pantry meals is that you can layer flavors and textures without stress. Start with your protein and fiber base, then add elements that make the meal exciting—fresh herbs, a squeeze of lemon, hot sauce, or crunchy vegetables. These finishing touches transform the basic ingredients into something you’ll actually want to eat,” says Basbaum.
3. Build flavor and freshness
Add elements that make the meal filling: fresh vegetables or greens, acidic components (lemon juice, vinegar, salsa), herbs and spices, or crunchy toppings (seeds, nuts, crackers). These additives provide texture, brightness, and satisfaction without adding excessive calories.
Example combinations:
• Canned white beans + canned tomatoes + spinach + garlic + parmesan
• Canned tuna + chickpeas + cucumber + red onion + lemon + olive oil
• Canned salmon + brown rice + frozen broccoli + soy sauce + sesame seeds
• Black beans + salsa + avocado + whole wheat tortilla + cilantro
Frequently asked questions
Are canned proteins as healthy as fresh ones?
In many ways, yes. Canned beans and fish provide similar nutritional value to their fresh counterparts. Canning preserves protein, fiber and most vitamins and minerals. The main difference is the sodium content – choose low sodium or no added salt versions where possible, or drain and rinse canned beans to reduce the sodium content (7).
How much protein do I actually need?
The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. (8) This amount of protein is what you need to prevent muscle loss.
The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommend 1.2 to 2 grams of protein per kilogram of body weight per day. (9)
Why is fiber important when focusing on protein?
Fiber works alongside protein to keep you full. It adds volume to meals, slows down digestion and supports digestive health (6). Foods like beans give you both protein and fiber in one package, which is why they’re so effective at maintaining satiety.
The conclusion
Protein-rich pantry meals don’t require complicated recipes or fresh ingredients – just a strategic approach. Start with a canned or jarred protein (beans, tuna, salmon, chicken), add fiber-rich foods for sustained satiety, and add fresh or sour ingredients for flavor and satisfaction. These simple combinations transform shelf-stable staples into balanced, satisfying meals that work on busy schedules and tight budgets.
Frequently asked questions: Protein-rich pantry meals
Are canned proteins as healthy as fresh ones?
In many ways, yes. Canned beans and fish provide similar nutritional value to their fresh counterparts. Canning preserves protein, fiber and most vitamins and minerals. The main difference is the sodium content – choose low sodium or no added salt versions where possible, or drain and rinse canned beans to reduce the sodium content (7).
How much protein do I actually need?
The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. (8) This amount of protein is what you need to prevent muscle loss.
The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommend 1.2 to 2 grams of protein per kilogram of body weight per day. (9)
Why is fiber important when focusing on protein?
Fiber works alongside protein to keep you full. It adds volume to meals, slows down digestion and supports digestive health (6). Foods like beans give you both protein and fiber in one package, which is why they’re so effective at maintaining satiety.
The conclusion
Protein-rich pantry meals don’t require complicated recipes or fresh ingredients – just a strategic approach. Start with a canned or jarred protein (beans, tuna, salmon, chicken), add fiber-rich foods for sustained satiety, and add fresh or sour ingredients for flavor and satisfaction. These simple combinations transform shelf-stable staples into balanced, satisfying meals that work on busy schedules and tight budgets.
The post From pantry to plate: Protein-rich meals from cans and jars appeared first MyFitnessPal Blog.
