This homemade ramen skips the hours of simmering by using an Instant Pot to build a deeply flavored chicken broth in just 20 minutes — and the same pot makes foolproof soft-cooked eggs. Springy tofu-based noodles add an extra protein boost, though cooked whole-grain soba noodles make a great substitute if you prefer.

Active time: 20 minutes | Total time: 50 minutes

Pressure Cooker Chicken Ramen

Ingredients

• 4 large eggs
• 2 tsp olive oil
• 1 3/4 lb (784g) chicken drumsticks, skin removed
• 1/2 tsp salt
• 1/2 tsp black pepper
• 4 green onions, thinly sliced, white and green parts separated
• 1 tbsp fresh ginger, finely chopped
• 2 medium garlic cloves, minced
• 3 cups reduced-sodium chicken broth
• 6 dried shiitake mushrooms
• 2 (8-oz./227g) packages tofu shirataki noodles, rinsed under cold water and patted dry
• 3 cups (270g) sliced bok choy
• 2 tbsp reduced-sodium soy sauce
•  

Directions

Pour 1 cup water into the pressure cooker and place a trivet in the pot. Add the eggs, lock the lid, and cook on high pressure for 3 minutes. Quick-release the pressure and transfer the eggs to an ice bath. When cool enough to handle, peel and halve them lengthwise. Set aside.

Discard the water and dry the inner pot. Return it to the cooker, add the olive oil, select sauté, and heat on medium. Season the chicken with salt and pepper, then add to the pot and cook, turning once, until lightly browned, about 5 minutes. Add the white parts of the green onions, ginger, and garlic and cook for 30 seconds. Press cancel.

Add 3 cups of water to the pot and scrape up any browned bits. Add the chicken broth and shiitake mushrooms. Lock the lid and cook on high pressure for 20 minutes. Quick-release the pressure. Remove the chicken and mushrooms; discard the bones and slice the mushrooms, then set aside.

Select sauté and bring the broth to a simmer. Skim any foam or fat from the surface. Add the noodles and bok choy and cook for about 3 minutes, until tender. Return the chicken and mushrooms to the pot, stir, and simmer for 1 minute. Add the soy sauce.

Divide the ramen among bowls, top with the egg halves, green onion tops and serve.

Serves: 4 | Serving Size: 2 cups

Nutrition (per serving): Calories: 479; Total Fat: 19g; Saturated Fat: 5g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 4g; Cholesterol: 464mg; Sodium: 1321mg; Carbohydrate: 14g; Dietary Fiber: 7g; Sugar: 2g; Protein: 62g

Nutrition Bonus: Vitamin D: 15%; Calcium: 28%; Iron: 30%; Potassium: 1282mg; Vitamin A: 109%; Vitamin C: 61%

Originally published: March 28, 2020; Updated May 2026

The post Pressure Cooker Chicken Ramen appeared first on MyFitnessPal Blog.

Cloud buns are a great no-grain alternative to hamburger buns. In this recipe, they hold juicy homemade salmon burgers for a healthy dose of omega-3 fatty acids (1). Chilling the salmon cakes after forming them makes them less fragile and easier to flip in the pan, so don’t skip this step. Serve with sliced cucumbers sprinkled with rice wine vinegar for a complete meal.

Active time: 25 minutes | Total time: 1 hour

Salmon Burgers on Cloud Buns

Ingredients

For the buns

• Cooking spray
• 3 large eggs
• 1/4 tsp cream of tartar
• 1/4 tsp salt
• 4 tbsp (57g) cream cheese at room temperature
• 1/2 tsp nutritional yeast (optional)
• 1/2 tsp sesame seeds

For the burgers

• 1 1/4 lb (567g) skinless salmon fillet, pin bones removed
• 2 green onions, finely chopped
• 5 tbsp (70g) mayonnaise, divided
• 3/4 tsp dried dill
• 1/2 tsp lemon zest, finely grated
• 1/4 tsp salt
• 1/8 tsp ground black pepper
• 1 tbsp dill pickle, finely chopped
• 1 tsp lemon juice
• 4 medium romaine lettuce leaves

Directions

Preheat the oven to 300°F (149°C). Line a baking sheet with parchment paper and coat with cooking spray. Separate the eggs, putting the egg whites in a medium mixing bowl and the egg yolks in a large mixing bowl. Add the cream of tartar and salt to the egg whites. Beat with a handheld mixer until the egg whites form stiff peaks when you stop and lift the beaters. Set aside.

Add the cream cheese and nutritional yeast (optional) to the bowl with the egg yolks and beat until smooth. Gently fold the egg whites into the egg yolk mixture with a rubber spatula, making sure not to knock the air out of the egg whites; the mixture should still be foamy and fluffy. Spoon the mixture into 8 mounds on the prepared baking sheet, spreading the mixture into 4-in rounds. Sprinkle 4 of the rounds with the sesame seeds. Bake until light golden brown, about 25 minutes. Transfer the buns to a cooling rack and set aside.

Cut the salmon into 1/4-in chunks. Working in small batches, chop the salmon into smaller bits with a sharp knife until the mixture is in tiny pieces, about 1/8 inch. Put the salmon in a medium bowl and add the green onions, 2 tbsp mayonnaise, dill, lemon zest, salt and pepper. Stir well to combine. Divide into 4 portions (about a heaping 1/2 cup). With slightly moist hands, press each portion into a 4-in wide patty. Put the patties on a parchment-lined plate and refrigerate for 30 minutes.

Meanwhile, make the tartar sauce by combining the remaining 3 tbsp mayonnaise with the lemon juice and pickle; set aside. Coat a nonstick pan with cooking spray and set over medium heat. Add the salmon patties and cook without moving them until golden brown on the first side, about 4 minutes. Gently flip the burgers with a silicone spatula and cook on the second side until the burgers are just cooked (the center will be opaque pink), about 2–3 minutes. Do not overcook, or the burgers will be dry.

Put the salmon burgers on the bottom side of the 4 buns that don’t have sesame seeds. Top each burger with tartar sauce, lettuce and the remaining buns, sesame side-up. Serve immediately.

Serves: 4 | Serving Size: 1 bun, 1 burger and 1 ½ tbsp tartar sauce

Nutrition (per serving): Calories: 358; Total Fat: 25g; Saturated Fat: 7g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 9g; Cholesterol: 218mg; Sodium: 840mg; Carbohydrate: 3g; Dietary Fiber: 1g; Sugar: 1g; Protein: 30g

Nutrition Bonus: Potassium: 169mg; Iron: 6%; Vitamin C: 6%; Calcium: 5%

Originally published March 28, 2021; Updated June 2026

The post Salmon Burgers on Cloud Buns appeared first on MyFitnessPal Blog.

Quinoa is a protein-packed, gluten-free whole grain that cooks quickly, which is ideal on busy weeknights. The quinoa salad and tomato-cumin dressing can be made up to two days in advance. 

Skirt steak is a long, thin cut that absorbs marinades quickly and is deliciously tender as long as you slice it against the grain and cook it until it’s just medium-rare; any longer and it can become tough. 

RD Tip: Use gluten-free soy sauce to make this dish entirely gluten-free.

Active time: 15 minutes | Total time: 40 minutes, plus marinating time

Peruvian Quinoa Salad with Grilled Skirt Steak

Ingredients

• 1/4 cup lime juice
• 3 tbsp olive oil
• 1 tbsp low-sodium soy sauce
• 2 tsp ground cumin
• 3/4 tsp salt, divided
• 1/2 tsp black pepper
• 1/4 tsp cayenne pepper
• 1 lb skirt steak, cut crosswise into 2 pieces
• 1 large tomato, diced
• 1/4 cup chopped cilantro
• 3/4 cup red quinoa, rinsed and drained
• 1 small (5-oz./142g) sweet potato, peeled and cut into 1/2-inch (1.3cm) cubes
• 1 large ear corn, shucked 
• 2 cups baby spinach or arugula leaves, lightly packed

Directions

In a bowl, whisk together the lime juice, olive oil, soy sauce, cumin, 1/4 tsp salt, black pepper, and cayenne. Transfer 1/4 cup of the mixture to a zip-top bag, add the beef, and marinate for at least 30 minutes at room temperature or up to 4 hours in the refrigerator. Add the tomatoes and cilantro to the remaining lime juice mixture and set aside.

In a small saucepan, combine 1 1/2 cups water with the quinoa and the remaining 1/2 tsp salt; stir to combine. Place the sweet potatoes on top without stirring. Bring to a boil over high heat, then cover, reduce heat to low, and simmer for 15 minutes, or until the water is absorbed and the quinoa and sweet potato are tender. Remove from heat, stir in the spinach, and let stand, covered, for 10 minutes.

Meanwhile, preheat a grill to medium-high heat. Discard the marinade and place the steak and corn on the grill. Grill the steak for 3–4 minutes per side, or until the internal temperature reaches 145°F. Transfer to a cutting board, loosely cover with foil, and let rest for 10 minutes. Continue grilling the corn, turning every 3–5 minutes, until all sides are lightly charred.

Remove the corn from the grill, slice the kernels from the cob, and stir into the quinoa mixture. Thinly slice the steak against the grain. Divide the quinoa mixture among four plates, top with the steak, drizzle with the reserved lime-tomato dressing, and serve.

Serves: 4 | Serving Size: 3 oz. steak, 1 scant cup quinoa and 2 tbsp dressing

Nutrition (per serving): Calories: 495; Total Fat: 27g; Saturated Fat: 7g; Monounsaturated Fat: 14g; Polyunsaturated Fat: 3g; Cholesterol: 73mg; Sodium: 707mg; Carbohydrate: 35g; Dietary Fiber: 5g; Sugar: 5g; Protein: 30g

Nutrition Bonus: Vitamin D: 1%; Calcium: 6%; Iron: 26%; Potassium: 899mg; Vitamin A: 16%; Vitamin C: 33%

Originally published: August 11, 2018; Updated June 2026

The post Peruvian Quinoa Salad with Grilled Skirt Steak appeared first on MyFitnessPal Blog.

Overnight strata is the perfect weekend brunch: Make it the night before, pop it in the oven the next morning, and sit back and enjoy. We use frozen spinach and asparagus here, but feel free to add veggies to the sauté — fresh baby kale, mushrooms, cherry tomatoes — whatever is in your vegetable drawer.

This is a great option for a healthy brunch dish because it combines a serving of vegetables with the filling elements of fiber and protein.

Active time: 20 minutes | Total time: 1 hour, 10 minutes, plus chilling overnight

Overnight Spring Vegetable Strata

Ingredients

• Cooking spray
• 3 cups cubed, day old crusty whole-wheat bread
• 2 tbsp olive oil
• 1/2 medium onion, thinly sliced
• 10 oz. (284g) frozen spinach, thawed and squeezed dry
• 8 oz. (227g) asparagus cut into 1” pieces, tough ends snapped off and discarded
• 3 large eggs
• 3 egg whites
• 1 1/2 cups (366g) 2% milk
• 2 tbsp fresh dill or chives (or substitute 1 1/4 tsp dried dill)
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1/2 cup (50g) shredded Parmesan cheese

Directions

The night before baking, prepare the strata. Coat an 8-inch (20cm) square baking dish with cooking spray. Arrange the bread cubes in an even layer in the baking dish and set aside.

Heat the olive oil in a large sauté pan over medium heat. Add the onion and cook, stirring frequently, until beginning to brown, about 6 minutes. Add the spinach and asparagus, cover, and reduce the heat to low. Cook, stirring occasionally, until the asparagus is bright green and crisp-tender, about 3 minutes. Spoon the vegetable mixture over the bread cubes, arranging the asparagus in an even layer.

In a medium bowl, whisk together the eggs, egg whites, milk, herbs, salt, and pepper. Pour the mixture evenly over the bread and vegetables. Press down gently with a spatula to help the bread absorb the custard. Sprinkle with the Parmesan cheese. Cover with foil and refrigerate overnight.

The next morning, preheat the oven to 375°F (190°C). Uncover the strata and bake for 45–50 minutes, or until a knife inserted into the center comes out clean without liquid egg clinging to it.

Let stand for 5 minutes, then cut into 6 portions and serve immediately.

Serves: 6 | Serving Size: 1/6 of strata

Nutrition (per serving): Calories: 242; Total Fat: 11g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 1g; Cholesterol: 115mg; Sodium: 638mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 5g; Protein: 14g

Nutrition Bonus: Vitamin D: 13%; Calcium: 26%; Iron: 24%; Potassium: 664mg; Vitamin A: 331%; Vitamin C: 53%

Originally published June 14, 2020; Updated June 2026

The post Overnight Spring Vegetable Strata appeared first on MyFitnessPal Blog.

Say bye to bland burgers. These lean chicken patties are spiced up with smoky chipotle peppers for a bold, satisfying bite. And nothing pairs better with a burger than a side of fries — crispy, chili-roasted sweet potato fries add a welcome kick to round out the meal.

Active time: 20 minutes | Total time: 50 minutes

Spicy Chicken Burger with Sweet Potato Fries

Ingredients

For the spicy chicken burger:

• 1 lb (454g) ground chicken breast
• 2 tsp grated onion
• 1 tsp chipotle peppers in adobo sauce, chopped
• 1 tsp ground cumin
• 1/4 tsp salt
• 1 large (35g) egg white
• 1 tsp olive or canola oil
• 4 whole-grain burger buns, split and toasted if desired
• 4 lettuce leaves
• 4 tomato slices

For the sweet potato fries:

• 2 medium (150g each) sweet potatoes
• 1 tsp olive oil
• 1 tsp chili powder

Directions

Preheat the oven to 400°F (200°C).

Peel the sweet potatoes and cut into 1/2-inch wedges, cutting pieces to the same size for even cooking. Toss with 1 tsp olive oil and chili powder. Spread on a nonstick baking sheet or a baking sheet lined with nonstick aluminum foil. Bake, turning once, for 30–35 minutes, or until crisp and golden brown.

Meanwhile, combine the ground chicken, grated onion, chipotle peppers, cumin, salt, and egg white in a medium bowl and mix well with your hands. Shape into 4 patties.

Heat the oil in a large nonstick skillet over medium-high heat, swirling to coat the bottom. Add the patties and cook for 4–5 minutes per side, or until completely cooked through and the internal temperature reaches 165°F (74°C).

Serve the burgers on the buns with the lettuce and tomato. Serve with the sweet potato fries.

Serves: 4 | Serving Size: 1 burger and 1/2 sweet potato

Nutrition (per serving): Calories: 346; Total Fat: 6g; Saturated Fat: 0g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 0g; Cholesterol: 55mg; Sodium: 371mg; Carbohydrate: 40g; Dietary Fiber: 3g; Sugar: 6g; Protein: 32g

Nutrition Bonus: Potassium: 492mg; Iron: 5%; Vitamin A: 49%; Vitamin C: 25%

The post Spicy Chicken Burger with Sweet Potato Fries appeared first on MyFitnessPal Blog.

The Instant Pot renders chicken thighs fall apart-tender and slender Japanese eggplant deliciously custard-like in just 12 minutes under high pressure. As an added bonus, quinoa, which is a complete protein, can be cooked at the same time using the “pot-in-pot” method (1). You’ll need a tall trivet and 6-cup (1.4L) baking dish that fits inside the pot to cook the quinoa above the chicken mixture.

Active time: 10 minutes | Total time: 40 minutes

Pressure Cooker Ginger Chicken and Eggplant

Ingredients

• 1 lb (454g) boneless, skinless chicken thighs, meat cut into 1/2-inch (1.3cm) strips
• 1/2 tsp salt
• 1 tbsp olive oil
• 1 tbsp ginger, minced
• 3 cloves of garlic, minced
• 1/4 cup (60ml) low sodium chicken broth
• 3 tbsp low-sodium soy sauce
• 1 tsp sambal oelek
• 1 large Japanese eggplant, cut crosswise into large (2-inch/5cm) lengths
• 3/4 cup (128g) dry quinoa, rinsed and drained
• 1 tbsp cornstarch
• 1/2 cup (12g) basil leaves, torn

Directions

Select the sauté function on the electric pressure cooker and adjust to high heat. Season the chicken all over with salt. Add the olive oil to the pressure cooker and, when hot, add the chicken. Cook, stirring frequently, for about 5 minutes, or until browned. Add the ginger and garlic and cook for 20 seconds, or until fragrant. Press cancel.

Add the chicken broth, soy sauce, and sambal oelek, scraping up any browned bits from the bottom of the pot. Arrange the eggplant on top of the chicken without stirring.

Place a tall trivet over the chicken and eggplant mixture. In a heatproof baking dish or bowl, combine the quinoa with 3/4 cup plus 1 tbsp water. Cover tightly with foil and place on the trivet.

Lock the lid, set the valve to sealing, and cook on high pressure for 12 minutes. Quick-release the pressure and remove the lid. Carefully remove the baking dish and trivet. Discard the foil and fluff the quinoa with a fork.

In a small bowl, whisk together the cornstarch with 1 tbsp cold water. Select sauté and adjust to medium heat. Stir the cornstarch mixture into the pot and simmer for about 1 minute, stirring gently, until the sauce thickens. Top with basil and serve with the quinoa.

Serves: 4 | Serving Size: 1 cup (227g) chicken-eggplant mixture and 1/2 cup quinoa

Nutrition (per serving): Calories: 334; Total Fat: 10g; Saturated Fat: 2g; Monounsaturated Fat: 5g; Polyunsaturated Fat: 3g; Cholesterol: 106mg; Sodium: 854mg; Carbohydrate: 30g; Dietary Fiber: 5g; Sugar: 2g; Protein: 29g

Nutrition Bonus: Calcium: 5%; Iron: 16%; Potassium: 713mg; Vitamin A: 3%; Vitamin C: 6%

Originally published: November 7, 2019; Updated May 2026

The post Pressure Cooker Ginger Chicken and Eggplant appeared first on MyFitnessPal Blog.

Turkey and bean chili is easy to make, especially if a slow cooker is involved. This easy recipe for chili features lean ground turkey slowly simmered with tangy tomatoes and fiber-filled beans.

Slow Cooker Turkey & Bean Chili

Ingredients

• 1 tbsp olive oil
• 1 lb lean ground turkey
• 1 medium onion, diced
• 3 cloves garlic, minced
• 2 tbsp chili powder
• 2 tsp dried oregano
• 1 tsp ground cumin
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 (15-oz.) can no-sugar added tomato sauce
• 1 (14.5-oz.) can low sodium diced tomatoes
• 2 (15-oz.) cans low sodium kidney beans, drained and rinsed
• 1/2 cup nonfat plain Greek yogurt
• 6 oz. baked tortilla chips

Directions

Heat the olive oil in a large nonstick skillet over medium heat. Add the ground turkey and onion and cook, breaking up the meat with a wooden spoon, for about 10 minutes or until the turkey is cooked through to an internal temperature of 165°F. Stir in the garlic, chili powder, oregano, cumin, salt, and pepper and cook for 1 minute more, until fragrant.

Transfer the mixture to a 4-quart slow cooker. Add the tomato sauce, diced tomatoes, kidney beans, chili powder, oregano, and cumin and stir to combine. Cover and cook on low for 4–6 hours or on high for 4 hours, until the flavors have melded and the chili is heated through.

Taste and season with additional salt as needed. Ladle into bowls and serve topped with a dollop of Greek yogurt and baked tortilla chips on the side.

Serves: 6 | Serving Size: 1 1/2 cups chili + 1 oz. baked tortilla chips

Nutrition (per serving): Calories: 446; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 2g; Cholesterol: 54mg; Sodium: 854mg; Carbohydrate: 59g; Dietary Fiber: 11g; Sugar: 6g; Protein: 30g

Nutrition Bonus: Potassium: 1018mg; Iron: 35%; Vitamin A: 56%; Vitamin C: 6%; Calcium: 18%

Originally published: November 8, 2019; Updated May 2026

The post Slow Cooker Turkey & Bean Chili appeared first on MyFitnessPal Blog.

Costco can be one of the most practical places to stock your kitchen, especially if you’re trying to prioritize protein.

From seafood and dairy to plant-based staples, there are plenty of high protein foods at Costco that can support balanced meals throughout the week.

We asked MyFitnessPal registered dietitians to share the protein picks they genuinely buy and how they turn those finds into practical, everyday meals.

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Why Protein Matters (and How Much Protein You Actually Need)

Protein isn’t just for gym-goers.

Emily Sullivan, RD, MyFitnessPal registered dietitian, explains: “Protein is important for so many different functions in the body. Not only does it help to build and repair muscle, it plays a key role in supporting the immune system, providing energy, regulating fluid levels and making up hormones (1).”

Protein needs vary by person. Brookell White, MS, RD, MyFitnessPal registered dietitian, notes: “A sedentary adult should get about 1.2g/kg. But if you want to lose weight while maintaining muscle, your needs go up, and they increase even further with strength training or muscle-building objectives (2).”

So, the goal isn’t to maximize protein at every meal. It’s to meet your needs consistently.

Best Protein at Costco: Refrigerated Staples Dietitians Buy

Kirkland Signature Organic Greek Yogurt

Sullivan keeps this plain Greek yogurt stocked at home.

“It has 18 grams of protein per serving and no added sugar. I choose plain because it allows me to control how much added sugar I include, if any (3). I can use it for a morning yogurt parfait, mix it into marinades for proteins, or incorporate it into baked goods to boost protein and add moisture.”

For her, it’s less about a single use and more about flexibility. Greek yogurt can anchor breakfast, enhance savory dishes, or quietly elevate recipes by adding creaminess and protein without excess sweetness. 

When purchased in bulk, it becomes one of the most adaptable protein staples you can keep on hand.

Kirkland Signature Sous Vide Egg White Bites 

Katherine Basbaum, RD, MyFitnessPal registered dietitian recommends these for busy mornings.

“Though it doesn’t take much time to make egg bites from scratch, these are a quick and healthy option when you’re short on time.”

A couple minutes in the microwave delivers 11g worth of protein boost. Add fruit or whole grain toast, and breakfast is handled (4).

Seafood & Lean Protein Options

Kirkland Signature Raw Tail-On Shrimp 

Joanna Gregg, RD, MyFitnessPal registered dietitian, highlights this freezer staple: “These shrimp cook up in minutes, and just 7 shrimp adds 22 grams of protein (5).”

Shrimp works well in salads, stir fries, tacos, or pasta, making them an easy protein add-on.

Kirkland Signature Albacore Solid White Tuna in Water 

Basbaum keeps canned tuna on hand for simple meals. “A can has 42 grams of protein and is one of the healthiest high-protein convenience foods you can find (6).”

Tossed into a tuna salad, layered into a melt, or folded into a grain bowl, it’s one of the easiest and most versatile ways to add flavor and protein to a meal. 

Kirkland Signature Organic Chicken Bone Broth

Brookell White, MS, RD, MyFitnessPal registered dietitian calls this her all-time favorite protein pick at Costco.

Instead of just using it for soups, she uses it as the cooking liquid for pasta.

“By cooking pasta one-pot style, the protein-rich bone broth gets soaked up into the pasta. You’re then left with a velvety textured sauce and extra protein in each bite,” says White.

Her formula: about 5 cups of bone broth for 12 ounces of pasta, adding more as needed.

She also uses it in soups, stews, sauces, mashed potatoes, and grains, increasing protein content by 9g per serving without adding another main protein source (7).

Costco Plant-Based Protein Our Dietitians Recommend

Costco also offers strong plant-based protein choices.

Kirkland Signature Organic Hummus 

Melissa Jaeger, RD, LD, MyFitnessPal Head of Nutrition loves these for their convenience and great taste.

“Who doesn’t love a little dip with their veggies? These pre-portioned, single-serve hummus cups are perfect for packing in lunches, enjoying on road trips, or pulling out of the fridge for a quick and easy snack,” says Jaeger. 

Each 2.5-ounce cup provides 4 grams of plant-based protein, 3 grams of fiber, and healthy fats. It’s a combination that gives this pre-portioned snack staying power (8).

She pairs them with sliced vegetables or whole grain crackers to build a balanced snack that includes protein, fiber, and complex carbohydrates.

The portion-controlled packaging also makes it easier to grab and go without overthinking serving sizes, which is especially helpful when buying in bulk.

Kirkland Signature Organic Quinoa

Jaeger also keeps quinoa stocked because it’s practical, versatile, and “packs a nutritional punch.”

Per 1/4 cup dry, it provides 6 grams of plant-based protein, 3 grams of fiber, and about 10% of the daily value for iron, making it a more nutrient-dense swap for refined grains (9).

In her kitchen, quinoa often replaces rice in grain bowls, layers easily into mason-jar salads, and even gets scrambled with eggs and vegetables for a more filling breakfast.

It’s a shelf-stable staple that can flex across multiple meals, which makes it especially useful when shopping in bulk.

Jaeger also appreciates that this version is pre-washed, so there’s no need to rinse away quinoa’s natural bitter outer coating before cooking—one less step on a busy night.

Kirkland Signature Organic Hemp Hearts

White calls hemp hearts one of the easiest ways to boost protein without changing your meals.

“They add 10 grams of protein for every 3 tablespoons (10).”

Instead of building an entirely new recipe, she recommends sprinkling them onto foods you’re already eating, such as yogurt, oatmeal, salads, or toast, or mixing them into smoothies, baked goods, energy bites, or homemade bars.

Hemp hearts also provide about 12 grams of polyunsaturated fats per serving, adding both texture and nutrition (10).

Another advantage? They’re extremely shelf-stable. Stored properly, they can last up to a year in the fridge or freezer and about three months in the pantry (11), making them a smart bulk buy at Costco. 

Kirkland Signature Organic Peanut Butter 

Sullivan keeps this stocked year-round.

“When choosing peanut butter, I look for an ingredient list that only has peanuts and salt, and this one delivers.”

With 8 grams of protein per serving, it’s a simple way to add protein to snacks or meals (12).

Kirkland Signature Snacking Nuts Variety Pack

For high protein snacks Costco shoppers can keep on hand, Gregg recommends these variety packs for portability.

“Easy to keep in your car, purse, bookbag, or briefcase for on-the-go snacking.”

These are also simple add-ons to salads, yogurt, or oatmeal. Each nut packs a good amount of protein per package (45 grams): (13)

• Cashews: 8g 
• Peanuts: 12g
• Almonds: 9g

On a side note:

Basbaum also mentions that for shoppers following a vegetarian or vegan diet, options like beans, lentils, nuts, seeds, quinoa, hemp hearts, and tofu make meeting protein needs manageable. 

For vegetarians specifically, dairy and eggs offer additional flexibility and can help round out protein intake.

How to Build Balanced Protein Meals

Jaeger emphasizes “Protein is important, but it’s just one piece of the puzzle. The real magic happens when you build meals and snacks with balance in mind.”

Pair protein with:

• Whole grains
  
• Vegetables
  
• Fruits
  
• Healthy fats
  

Basbaum adds “Protein-fortified food and drinks are all the rage, but it’s best not to rely on them too much.”

Whole food protein sources, like yogurt, beans, eggs, fish, chicken, nuts, and seeds, provide nutrients beyond protein alone.

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How MyFitnessPal Helps

Gregg recommends using MyFitnessPal to monitor your protein intake and see how it contributes to your daily goals.

The My Weekly Report feature provides a snapshot of your intake trends so you can adjust as needed.

More protein isn’t automatically better. Hitting the right amount for your body is what actually makes a difference.

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Cameron Brink’s 5 Tips for Tracking Nutrition Without the Overwhelm

Frequently Asked Questions

• How much protein should I eat daily?
  A sedentary adult generally needs about 1.2 g/kg of body weight per day, though needs increase with activity level and muscle-building goals (2).
• Is plant protein as effective as animal protein?
  Plant-based protein supplements can support muscle gains comparable to animal protein, as long as your overall protein intake is adequate (14).
• Can I shop for protein at Costco without buying specialty items?
  Yes. Many everyday staples there, like yogurt, eggs, beans, seafood and nuts, are strong protein sources.

Bottom Line

Costco can make protein shopping feel effortless—when you stick with versatile, food staples you’ll actually use. Mix and match animal and plant options, and think in meals. 

The most important thing is to choose products that fit your routine and budget.

And if you want a clearer picture of how it’s all adding up, MyFitnessPal can help you track your intake and adjust based on your goals.

The post Top 10 Dietitian-Reviewed High Protein Costco Foods Worth Buying appeared first on MyFitnessPal Blog.

These mini meatloaves prove that comfort food and nutritious eating can go hand in hand. Swapping traditional breadcrumbs for almond flour keeps the recipe low-carb and gluten-free, while sautéed onion, bell pepper, and grated zucchini add moisture, flavor, and a boost of vegetables to every bite. A topping of marinara sauce and melted mozzarella makes these as satisfying as they are nourishing. Pair with whipped cauliflower mash to round out a cozy, weeknight-friendly dinner.

Active time: 15 minutes | Total time: 45 minutes

Mini Meatloaves

Ingredients

• 1 tbsp olive oil
• 1 small onion, finely chopped or grated
• 1 medium red bell pepper, finely chopped
• 1 lb 95% lean grass-fed ground beef
• 1 small zucchini, grated and patted dry with a paper towel
• 1/2 cup (45g) almond flour
• 1 large egg
• 1 tbsp balsamic vinegar
• 2 tsp Italian seasoning
• 1 tsp garlic powder
• 1/2 tsp salt
• 1/2 tsp black pepper
• 1 cup (237ml) low-sodium jarred marinara sauce, divided
• 1/2 cup (28g) grated part-skim mozzarella cheese

Directions

Preheat the oven to 350°F (177°C). Line a rimmed baking sheet with parchment paper or foil. Heat the olive oil in a small saute pan over medium heat. Add the onion and bell pepper and cook, stirring occasionally, until tender, about 5 minutes. Transfer the mixture to a large bowl and let cool for 10 minutes.

Add the ground beef, zucchini, almond flour, egg, balsamic vinegar, Italian seasoning, garlic powder, salt, and black pepper to the bowl. Stir with a wooden spoon or clean hands until well blended. Divide the mixture into 4 portions. Form each portion into a small meatloaf about 4 1/2 inches (11cm) long on the prepared baking sheet. Press down the length of each meatloaf with the side of your hand to create a 1/2-inch deep divot in the center so it cooks evenly and catches the sauce and cheese. Spread the top of each meatloaf with 1/4 cup (59ml) marinara sauce and sprinkle with the mozzarella cheese.

Bake for 30 minutes, or until an instant-read thermometer inserted into the center of a meatloaf registers 160°F.

Serves: 4 | Serving Size: 1 mini meatloaf

Nutrition (per serving): Calories: 390; Total Fat: 23g; Saturated Fat: 5g; Monounsaturated Fat: 6g; Polyunsaturated Fat: 1g; Cholesterol: 131mg; Sodium: 544mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 6g; Protein: 34g

Nutrition Bonus: Vitamin D: 5%; Calcium: 19%; Iron: 24%; Potassium: 910mg; Vitamin A: 9%; Vitamin C: 89%

Originally published February 2021; Updated May 2026

The post Mini Meatloaves appeared first on MyFitnessPal Blog.

Grilling peaches makes them extra juicy and sweet, providing a perfect counterpoint to grilled chicken and earthy French lentils in this warm, main course salad. Dark green French lentils hold their shape while cooking, which makes them ideal for salads. Find them in the bulk section of the supermarket.

 Active time: 15 minutes | Total time: 1 hour, 15 minutes

Grilled Chicken, Lentil and Peach Salad

Ingredients

• 1/2 cup (95g) French green lentils (lentils du puy)
• 3 cups (720g) water 
• 3/4 tsp salt, divided
• 2 1/2 tbsp olive oil
• 2 tbsp shallots, finely chopped
• 1 1/2 tbsp apple cider vinegar
• 1 tbsp Dijon mustard
• 1 tbsp honey
• 3 garlic cloves, finely chopped
• 1/4 tsp black pepper
• 4 (6 oz./170g) boneless skinless chicken breasts
• 2 large (175g)  peaches, halved and pitted
• 1/2 cup (12g) loosely packed mint leaves, torn
• 1/2 cup (12g) loosely packed basil leaves, torn

Directions

In a small saucepan, combine the lentils with 3 cups (720g) water and 1/2 tsp salt. Bring to a boil, reduce to a simmer, and cook until the lentils are just tender, about 25 minutes. Drain. 

While the lentils are cooking, preheat a grill over medium heat (350°–450°F or 177°–232°C).

 In a medium bowl, combine the remaining 1/4 tsp salt, oil, shallots, vinegar, mustard, honey, garlic, and pepper.

Transfer 4 tbsp of the dressing to another bowl. Add the chicken and toss to coat. Let marinate for at least 30 minutes. Set the remaining dressing aside for serving.

 Place the chicken and peach halves (cut side down) on the grill. Cook the chicken for about 5 minutes per side, or until it reaches 165°F (74°C). Grill the peaches for about 5 minutes, until lightly charred and softened.

Transfer the chicken and peaches to a cutting board and let rest for 5 minutes. Slice the chicken and cut the peaches into bite-size pieces.

Divide the warm lentils among 4 plates. Arrange the chicken and peaches over the top, then sprinkle with mint and basil. Drizzle each salad with 1 1/2 tbsp of the remaining dressing and serve warm.

Serves: 4 | Serving Size: 1/4 of the lentils, 1 chicken breast, 1/2 peach, 1/4 cup herbs, 1 1/2 tablespoons dressing

Nutrition (per serving): Calories: 490; Total Fat: 15g; Saturated Fat: 3g; Monounsaturated Fat: 8g; Polyunsaturated Fat: 2g; Cholesterol: 145mg; Sodium: 617mg; Carbohydrate: 27g; Dietary Fiber: 8g; Sugar: 12g; Protein: 59g

Nutrition Bonus: Potassium: 640mg; Iron: 15%; Vitamin A: 13%; Calcium: 5%

Originally published July 2018; Updated May 2026

The post Grilled Chicken, Lentil and Peach Salad appeared first on MyFitnessPal Blog.

A high protein for weight loss gets a lot of attention, and the evidence suggests there are a few good reasons why. Higher-protein diets do not ‘melt fat,’ but they do more than you think. However, it’s still not a magic fix. 

“Protein does not cause weight loss on its own, but it can play a useful role by helping with fullness and supporting lean mass during a calorie deficit,” Katherine Basbaum, RD MyFitnessPal dietitian explains. (2,4,5,7) 

Why Protein Matters for Weight Loss

Does protein help you lose weight? It can be helpful as part of a balanced weight-loss plan. Higher-protein eating patterns have been linked with better weight management outcomes in adults who are overweight or obese. (1)

1. It Helps You Feel Full Longer

   One way protein may support weight loss is by helping you feel fuller for longer. Some studies have found that people feel more satisfied after eating more protein. (4,8)

2. It May Help Reduce Overall Calorie Intake

   By improving fullness, protein may make it easier to eat fewer calories over the rest of the day. It has been found that people may eat fewer calories later after higher-protein meals, although results are not perfectly consistent across all studies. (2)

3. Does Protein Boost Metabolism?

   Protein has a higher thermic effect than carbohydrate or fat, which means the body uses more energy to digest and metabolize it. That effect is real, but modest, so it is better viewed as a helpful bonus than as a stand-alone weight-loss strategy. (2,7)

4. It Helps Preserve Lean Mass During Weight Loss

   When people lose weight, they usually lose some muscle along with body fat. Increased protein intake significantly helps prevent muscle-mass loss in adults who are overweight or obese and are trying to lose weight. (5)

5. It Helps You Build Better Meals

   Protein can also help you build more balanced meals instead of relying on snacks that may not keep you full for long. A good amount of protein can be found in beans, lentils, peas, eggs, seafood, soy foods, nuts, seeds, and lean meats and poultry. (9,10)

How Much Protein Should I Eat to Lose Weight?

A practical protein intake for weight loss is often higher than the adult minimum. The adult RDA is 0.8 g/kg/day, which is the amount set to meet the needs of nearly all healthy adults. Reviews focused on weight management often discuss somewhat higher intakes, around 1.2 to 1.6 g/kg/day, and sometimes roughly 25 to 30 g per meal to help with hunger and help you hold on to muscle. (2,6,5)

If you have chronic kidney disease or another condition that changes protein needs, do not use a generic target without consultation. Your protein goal may need to be adjusted with help from a doctor or dietitian. (11)

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Best Protein Foods for Weight Loss

Good options include eggs, seafood, lean meats and poultry, soy foods, beans, lentils, nuts, and seeds. Protein is found in both plant and animal foods, and its label guidance suggests comparing foods by looking at the grams of protein per serving. (10)

How to Use MyFitnessPal to Support a Protein Goal

Try MyFitnessPal’s Protein Calculator, which uses body weight and physical activity to estimate a target. The calculator’s default macro setup is 20% of calories from protein, and users can customize protein, carb, and fat goals in the Goals section. 

Premium users can also view macros by meal, which makes it easier to see whether protein is being spread across breakfast, lunch, dinner, and snacks, or if it’s limited to one meal. 

If you’re building a new protein habit, there’s a place to do it alongside others in the MyFitnessPal community.

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Things to Keep in Mind

Protein can support weight loss, but it does not replace the fundamentals. Weight loss still comes down to eating in a way you can stick with, staying active, and building healthy habits. Protein works best when it helps you stick to that structure, not when it is treated like a shortcut. (7)

Also, keep in mind that more protein is not automatically better for everyone, especially if you have chronic kidney disease. (11)

Frequently Asked Questions (FAQs)

• Does protein help you lose weight?

A higher-protein eating pattern can support weight loss by helping with fullness and by helping preserve lean mass while you are in a calorie deficit. It works best as part of an overall reduced-calorie, balanced eating pattern, not as a stand-alone fix. (1,4,5,7) 

• How much protein should I eat to lose weight?

The adult RDA for protein is 0.8 g/kg/day. Reviews focused on weight management often discuss somewhat higher intakes, often around 1.2 to 1.6 g/kg/day. (6,2)

• Does protein boost metabolism?

Protein has a higher thermic effect of food than carbohydrate or fat, so your body uses more energy to digest and metabolize it. That effect is real, but modest, so it is better thought of as a small advantage rather than the main driver of weight loss. (2,7)

• What are the best protein foods for weight loss?

Beans, peas, lentils, eggs, seafood, soy foods, nuts, seeds, and lean meats and poultry are all good sources of protein. And if you are comparing packaged foods, checking the grams of protein per serving on the Nutrition Facts label can help. (10)

• Can eating too much protein be bad for you?

Protein can fit into a balanced eating pattern for most healthy adults. But if you have chronic kidney disease or another condition that affects protein needs, it is best to talk with a clinician or dietitian before making major changes to your intake. (7,11)

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Bottom Line

Protein can be a helpful part of a weight-loss plan because it may help you feel fuller and support lean mass while you are eating in a calorie deficit. (2,4,5)

From there, you’re going to need to keep it practical: choose a realistic protein goal and use MyFitnessPal to check whether your intake is lining up with it.

Originally published October 11, 2016; Updated May 2026

The post High Protein Diet for Weight Loss: 5 Science-Backed Reasons It Helps appeared first on MyFitnessPal Blog.

Layers of lean ground turkey-filled sauce, creamy basil-flecked ricotta and melty mozzarella are hidden in these delicious peppers. The Instant Pot cuts the cook time to just 6 minutes, so they can be yours any weeknight when a lasagna craving hits. Be sure to use a thin bottled marinara sauce, so the Instant Pot can create enough steam to come to pressure (Note: Thick, chunky sauces won’t work).

Active time: 15 minutes | Total time: 1 hour

Pressure Cooker Lasagna Stuffed Peppers

Ingredients

• 4 medium bell peppers
• 1 tbsp olive oil
• 1 lb 85% lean ground turkey
• 1 1/2 tsp Italian seasoning
• 1/2 tsp salt
• 1/4 tsp black pepper
• 3 medium garlic cloves, minced
• 1 cup + 2 tbsp (293g) thin, no-sugar added marinara sauce, divided
• 1 cup (246g) part-skim ricotta cheese
• 1/2 cup (12g) fresh basil, chopped and divided
• 1 large egg, beaten
• 1/2 cup (57g) part-skim mozzarella, shredded
• 1/4 cup (60g) low-sodium chicken broth

Directions

Cut the top 1/2-inch off the peppers and reserve for another use. Scoop out the seeds and white membranes inside the peppers and discard.

Put the olive oil in the Instant Pot, select saute, and adjust to high heat. When the oil is hot, add the ground turkey, Italian seasoning, salt, and black pepper. Cook, stirring occasionally, until the turkey is cooked through to an internal temperature of 165°F, about 5 minutes. Add the garlic and cook, stirring occasionally, for 1 minute. Press Cancel. Add 2/3 cup marinara sauce to the pot and stir to combine. Spoon half of the turkey-marinara sauce evenly into the peppers and set aside.

In a medium bowl, stir together the ricotta, half of the basil, and the egg until thoroughly combined.

Spoon the ricotta mixture into the peppers. Spoon the remaining meat sauce into the peppers over the ricotta, making sure to scrape the pot clean. Sprinkle the mozzarella on top of each pepper, pressing the cheese down slightly so it stays inside the peppers.

Pour the remaining 1/2 cup marinara sauce and the chicken broth into the Instant Pot, scraping up any browned bits from the bottom of the pot. Place a trivet with handles in the pot and arrange the peppers on the trivet, cheese-side up. Lock the lid and turn the pressure valve to sealing. Select Pressure Cook, adjust to high pressure, and cook for 6 minutes.

When the cooking time is up, allow the pressure to release naturally for 10 minutes, then release any remaining pressure. Carefully transfer the peppers to plates using a large slotted spoon and set aside. Remove the trivet from the pot.

Select Saute and adjust to high heat. Simmer the sauce, stirring occasionally, until slightly reduced, about 2 minutes. For browned, bubbly cheese, place the peppers under a high broiler for 2–3 minutes. Spoon the sauce over the peppers, garnish with the remaining basil, and serve.

Serves: 4 | Serving Size: 1 pepper, 3 tbsp sauce

Nutrition (per serving): Calories: 442; Total Fat: 28g; Saturated Fat: 9g; Monounsaturated Fat: 9g; Polyunsaturated Fat: 5g; Cholesterol: 169mg; Sodium: 745mg; Carbohydrate: 17g; Dietary Fiber: 4g; Sugar: 10g; Protein: 33g

Nutrition Bonus: Vitamin D: 8%; Calcium: 32%; Potassium: 864mg; Vitamin A: 11%; Vitamin C: 196%

Originally published February 2020; Updated May 2026

The post Pressure Cooker Lasagna Stuffed Peppers appeared first on MyFitnessPal Blog.